Showing posts with label Cardio Workout Fitness. Show all posts
Showing posts with label Cardio Workout Fitness. Show all posts

The Best Ways to Start a Workout Routine If You're Overweight

The Best Ways to Start a Workout Routine If You're Overweight
Starting a new workout routine is hard for everyone, but it can be especially hard if you are overweight or obese. The environment of a health club can be intimidating and developing a program can be uncomfortable and confusing.
Exercise for obese and overweight people is essential. Physical activity can also help to boost your confidence, improve mood, promote weight loss, change your body composition, and make daily activities more comfortable.
So how do you get started? First, you'll want to be sure that you are healthy enough for physical activity. Choose a workout that you enjoy enough to stick to. These five programs are particularly well suited for larger exercisers. What interests you, and then use the tips for getting started to begin your exercise program.
Walking tops the list of the best exercise for just about everyone. Walking requires very little equipment and it can be done almost everywhere. This exercise is low impact, improves strength and mobility in the lower body, and can be performed at different intensities.
Water activities are well suited for people who have painful joints or difficulty moving. Lap swimming may be too intense for some people and water aerobics classes are not always available. A good alternative is aqua jogging. Aqua jogging is simply running in the water with the assistance of a buoyancy belt. The benefits of running or walking are felt without the impact. Compare prices online to find a buoyancy belt that meets your needs. Then find a deep pool and start jogging!
The benefits of strength training are extensive for everyone. But for an overweight individual, there are special benefits. Strength training can help to correct postural issues due to carrying extra weight and helps to increase the range of motion in all of your joints. Muscle building helps to boost your metabolism while your body is at rest.
Lifting weights at home is convenient, but joining a gym or hiring a trainer may be particularly beneficial. You can use a single session with a trainer to learn simple exercises and techniques that will help your form and home workout.
Remember to start slowly and don't do too much too soon. The worst thing you can do is to overdo it on your first day, so that you have to take time off.
 Consistency is the key element of your new workout program! as i already said the benefits of strength training are extensive for everyone.

Putting Together a Butt Kicking Workout Routine

Putting Together a Butt Kicking Workout Routine
I've taught kickboxing, boxing, cardio pump classes, and much more. Here is how I put together a really fun workout. I love to use a sports time watch. They are pretty cheap to grab, and you can get one at your local sports shop. You click the right button on the top to start the timer, and click it again to stop it. You can click the left button to clear your clock.
The next essential is to grab you MP3 player, and put some really motivating music on there that you absolutely love! Have at least an hour on there.
Always consult your doctor before starting a new workout routine. Now, for the actual exercises. I like to alternate upper body, then lower body, and then cardio. So, mixing it all in together. So, below is an example. You can substitute any exercises you wish, and always modify them to your own body and abilities.
Round One - 7 Minute Round.
Squats 1 Minute.
Bicep Curls 1 Minute. 
Jumping Jacks 30 seconds. 
Push Ups 30 seconds. 
Lunges 1 minute right side, then 1 minute left side.
Tricep Press 1 minute. 
Burpees 1 minute.
At this point, you can take a break for 2 minutes, or go for it, and repeat Round One again.
Round Two - 3 Minute Drill
Jumping Jacks 30 Seconds.
Scorpion Push Ups 30 Seconds.
Jumping Jacks 30 Seconds.
Dive Push Ups 30 Seconds.
Jumping Jacks 30 Seconds
Tricep Press Push Ups 30 Seconds.
You can Take a 2 minute break, or start the next round. But, you should drink 3 to 6 ounces of water every 15 minutes during exercise.
Round Three - 4 minute round
Wall Sits 30 Seconds to 1 Minute
Planks 30 seconds to 1 Minute
Handstand 30 seconds to 1 minute 
Jumping squats 1 minute
Rest, and now, repeat the whole thing! Have a blast!
I would love to hear what you think of this core workout. To find more workout ideas, go to Workout Routines.

Workout Routines Using No Weight

Workout Routines Using No Weight
If your goal is lose weight, then you need to perform high intensity workouts. This is what burns calories and boosts your metabolic rate, not steady state cardio. Increasing your metabolic rate, or the rate at which your body burns calories, is absolutely crucial in for sustainable fat loss.
I want to give you a simple template you can use to develop some workout routines without weights. First, you need to choose your exercises.
 There are dozens of body weight exercises to choose from. But the main important thing is to make sure that these exercises challenge you.
Next step is to organize these movements into a workout. My favorite form of training is circuit training. Circuit training is where you perform four or more exercises back to back with little to no rest in between each set.
 Instead of choosing repetitions, I like to perform each exercise for 30-40 seconds, then move straight onto the next movement.
High intensity circuit training keeps my heart rate up, and thus makes my body work harder.
 The target heart rate zone is a complete myth and useless piece of information. If you want to raise your metabolic rate, you need to force your body to work harder.
There are two main ways to make your body work harder using body weight training. The first way is to choose challenging movements, as I mentioned earlier.
 Push ups, pull ups, and squats no longer challenge me, so I use unique and challenging exercises such as ellipse and one leg squats.

Different Workout Routines You Might Be Missing Out On

Different Workout Routines You Might Be Missing Out On
Here are some different workout routines that are often missed or not done enough by people that go to the gym a lot. This can really keep things interesting and work your body in several different ways. You might find that you like these just as much or more than what you have already been doing.
Try staying away from the machines using different types of free weights such as a dumbbell. It is a weight that you hold in your hand that you are free to move around with.
 It is something you can do to mix it up a little bit, and it can work your body just the same as any other piece of equipment can. You can work your whole body with them by doing the bench press, squatting, etc.
Aerobic exercises are also something you can add in to your workout routine. You can go swimming, running, biking, and more. These are things you generally want to keep to a minimum if you are looking to build muscle, once or twice a week is enough. It is good to test your physical ability in a different way and to get outdoors more often.
One activity people do not do enough is stretching. You should be doing this before and after every workout. Stretching can make you perform better and decrease the chance of injury.
 Keep in mind that you should be doing this on your rest days too, not just before or after your workouts. You will feel much better and can increase your overall flexibility as well.
Those are only some of the many different things you can do that you might be missing out on. I hope this can give you some ideas and really expand your ideal of a good workout.
 Check out all of the equipment in the gym, including free weights. Get outside and try some different aerobic exercises, I guarantee you will like one of them.
 Make sure you are stretching good and often enough to perform at your best.

Two Upper Ab Workout Routines

Two Upper Ab Workout Routines
We all know, if you want to lose weight, you are advised to combine dieting and exercise. The same rule applies to developing your upper abs. If you really want to develop your abs, upper or lower, then not only do you need to eat the right foods, but also more importantly use those upper ab workout routines to exercise those muscles.
There are many different exercises you can do, but you may need to find one that you actually feel comfortable doing and is more beneficial to you.
There are some exercises that you can do at home and these were taught to most of us during our physical education lessons back at school. These work very well at strengthening the abdominal muscles, primarily using the Rectus Abdominis and the Obliques muscles. We just need to be reminded of them.
We were all taught how to do the 'Bicycle' and the 'Crunch' exercises, just to mention two. Both exercises are easy to do, and there are others that work well with developing abs, but need more focus and some would say are more demanding.
Let's see how to do one of the more demanding exercises. This is the 'single leg style abdominal press.
By doing this workout, you will certainly be exercising the core muscles and your abs will become stronger. Remember to try and relax the rest of your body.
1. Lie down on your back, bend your knees and feet on the floor.
2. Keep your back in a naturally flat position. Do not arch your back or press it down onto the floor. Try to avoid tilting your hips. Now tighten your abdominal muscles. You can easily carry out this move by pressing your navel toward your spine.
3. Raise your right leg off the floor, so that the knee and hip are bent at right angles (90-degrees). Then place your right hand on top of your knee.
4. Push your hand down against your knee. At the same time as this, use your abdominal muscles to pull your knee in towards your hand. Try to keep your arm straight. Hold this position for three deep breaths.
5. Return to the start position again.
6. Now repeat these steps using your left knee and your left hand.
Here is a slight variation of the same exercise. It is the 'Opposite hand to Knee' exercise.
1. Start again in the original position as above.
2. Push your right hand against your left knee while you are pulling your knee toward your hand. You will be pushing and pulling across the center of your body.
3. Hold this position for three deep breaths.
4. Then repeat this exercise using the opposite hand and leg.
For more information about ab workouts, click the link below

Exercise Workout Routines

Exercise Workout Routines
I've put together what I think is one of the best exercise workout routines I've ever done for building muscle and burning fat.
The reason this is so good is because it works your entire body from different angles and different levels of intensity each day. It's much better than doing cardio exercises because it throws your body into a metabolic shock so that you are burning more calories at a higher rate for days after the workout. It will only take about a half hour, however, you will be exhausted afterward.
To build dense lean muscle mass I only do two sets of each exercise with no more than five repetitions in each set. Use weights that are about 80% of the maximum weight you can lift.
Because it is a four day routine you have some flexibility in the schedule. You can miss a day and just add it the next day.
Day one: Dead lift, chin ups, bent over rows. This will work your hamstrings, calves, lower back, forearms, traps, lats and biceps.
Day two: Lunges, military press, dips, dumb bell swings. The lunges work the leg muscles that the dead lift missed, the glutes and the quads. The military press will work your shoulders. Dips will work your pecs and triceps and the dumb bell swings will work your shoulders and your abs.
The other thing that all of these exercises do is to work your core which is your back and ab muscles so that you will end up looking like a Greek statue!
Day three: Romanian or straight legged dead lift to work your calves and lower back from different angles and at a different level of intensity. Pull ups will work your lats and biceps and shoulders but, again, from different angles. I also do single armed bar bell curls which will really work your forearms as well because they must maintain balance. Renegade rows will work your shoulders and really work your abs.
Day four: The bench press work the chest and triceps like the dips did on day two. Squats work the same muscles the lunges did through a different motion. Clean and jerks work virtually everything just as dumb bell snatches and will really leave you winded!