Showing posts with label Gym Workout Bodybuilding. Show all posts
Showing posts with label Gym Workout Bodybuilding. Show all posts

Spice Up Your Workout Routine

Spice Up Your Workout Routine
How many times have you started a workout routine that only lasted for a week? It is a common occurrence for both the health buffs and those who take casual work out. There's really no one to blame, because it is the body getting bored of your regular work out regimen, what it needs is just a little spicing up. Here are the different techniques to spice up your workout routine.
Do three instead of one
Instead of spending the whole of your 30 minutes on the thread mill, have 3 different sets of exercises, with or without equipments, and spend 10 minutes on each of them. This will excite your brain, and it will be a great way to come up with the same effects in a lesser amount of time.
Juggling two exercises together
This is usually called supersetting, and involves picking two opposing muscle group work out and doing both of them at an interval. It may be bicep curl and a triceps extension. This will get your body going and it will bring results in a faster time.
Repetition makeover
Add another set to your repetition scheme, instead of still doing 1 set of 15 reps. You can cut down the reps and add some more weight to further your progression. Having a thorough weight program does not only involve weight changes, it also involves repetitions, and rest time.
Do cardio while your in between
You can jump onto the treadmill and walk or jog for the minute in between while you are still waiting for your next set. This will help you burn more calories and pumps good amount of air to your system. This also will not heighten up your body for the next exercise.

Pick programs at random.
For the ease of starting-up, some gym buffs tend to choose the manual programs forgetting many other options to choose from. Pick the programs at random, as there are a lot pre-selected options available on gym equipments. In the end, you will give your heart and lungs the exercise that they need and burn calories at the same time.
Exercise change
A proper program needs adjustments every 4-6 weeks. The workout regimen that you have selected will bore your muscles out, as it goes up to this length of time. 
The key is to challenge your muscles any way that you can, so that your progress will not come into a halt. Consult your trainer on what are the new movements that you can incorporate to your workouts.
The body getting bored in the progress of a work out program is no longer new to the fitness world. 
There is really no need to kick the tire just yet, incorporate these simple steps to spice up your workout routine and you will not notice your program coming to an end. You will be able to enjoy your routine and see them as challenges to take on and not stay away from.

Best Home Workout Routines

Best Home Workout Routines
Today there are many home workout routines that you can perform in the comforts of your home. You no longer need to go to work out gyms and fitness centers just to keep yourself fit and maintaining a great figure.
With these easy steps, you can plan out your home workout routine. The first task is to set a goal on what you want to achieve. You must also create a workout schedule and must always follow it. The schedule must also include your rest days. It is ideal to work out only 2 or 3 muscle groups each day.
 To make your exercise routine much more enjoyable, you can play any music that you like. If you have any fitness equipment such as weights, you can use them during your exercise routine. The room where you are performing your exercise routine should be properly ventilated and if possible, there should be a mirror to check your performance.
Once you have finished all the necessary planning, you can now move on the exercise proper. Even in your own home, you have a wide variety of exercises to choose from. If you do not have adequate equipment, you can modify the exercises or make use of available alternatives such as a bench, stairs, wall or other objects.
 For most home workout routines, the commonly used item is the dumbbell; you should have this while performing other exercises. Choosing the best type of exercise routine will depend on what suits you. There are exercises that will make use of several muscle groups, or exercises intended to burn calories.
Commonly used exercises in home workouts include squats, abdominal crunches, lunges, pushups and stretching. For strength training, squats is used since it targets several muscle groups such as the hamstrings, quadriceps, and gluteal muscles altogether. You need to perform it properly to be effective. The proper way of performing squats is to maintain the feet shoulder width apart the keep the back always straight, then bend the knees and lower your rear. 
Keeping the knee over the ankle is important during performing squats. Lunges are also used since it also uses several muscle groups such as the quadriceps, gluteals and hamstrings. It also aids in improving you balance. The proper way to execute lunges is to make a big step forward first, while maintaining your spine in a neutral position.
 The next step is to bend the front knee approximately 90 degrees, making sure that you maintain weight on the back toes and then drop the knee of the back leg towards the floor. Another commonly used exercise is the push-ups. This focuses on the chest, triceps, shoulders and also truck muscles altogether.
There are many other exercises you can choose from. You can choose from the different types offered in many online sites or on fitness books. Exercising in your own home is very convenient. With your very own home workout routine, you will definitely keep yourself healthy and fit at the same time.

Workout Routine for Improving Posture

Workout Routine for Improving Posture
A proper, natural posture not only gives a good look, it is also less demanding on the body. An upright posture ensures proper stacking of major body joints and can be maintained with less muscular effort. There is low level of strain on ligaments and other body parts and weight of the body is adequately distributed over the body structure.
As the posture starts deviating from its natural, upright position, different parts of body are strained unnaturally causing numerous complications. However, the problem can be resolved by designing your workout routine properly.
It was long time back when our ancestors moved out of their natural habitat. Earlier, in natural surroundings, they got plenty of exercise hunting, climbing tress, and generally fending for themselves. They maintained natural posture and gait.
Now the compulsions of our modern day life have forced most of us to develop faulty posture. The damage starts in the childhood when children sit for long hours with hunched back in the classroom or playing computer games. The sedentary lifestyle does not make things any easier for them.
When a child sits in front of the computer with "rounded" back and head drawn forward, the position of the body puts extra strain on various parts. The back is stretched and the muscles in the front of the neck are extended for considerable period. As the child repeats the act the adverse effects of the strained body position keeps accumulating. Gradually a fertile ground is prepared for start of aches and pains.
Not only that, the natural sense of balance is also affected. As hunching the back and jutting head forward becomes a habit, the body's sense of balance reconciles with this new position. As a result the new posture becomes "normal".A right handed person uses his muscles on the right side more than his left muscles. Unless he does proper exercise to work up his muscles, he will develop asymmetrical posture. This development may not look apparent but will be discernible to the trained eyes.
As the child grows he continues with desk-type occupations and sedentary lifestyle. The faulty posture causes more and more problems with increasing age. Muscle spasms and fatigue, pinching of nerves and blood vessels, strain to the ligaments are some of the potential sources of trouble. Inactivity of the joints can cause inflammation and arthritis. Even more severe ailments cannot be ruled out.
Though we may not be able to do much for the compulsions of modern life, we can improve our posture by properly designing and following a workout routine. Before I talk about workout routine I must mention that the persons with medical problems should seek expert advice before starting regular exercise.
Whatever set of exercises you start, all major muscle groups should get adequate exercise. These may include muscles of legs, arms, shoulders, abdominal and pelvic area and neck. There should be exercises for gently stretching and contracting the back such as forward bending, backward bending, sideways bending, twisting of upper body keeping the feet unmoved. These exercises, beside giving other advantages, will keep the back bone supple and flexible.It is needless to say that you cannot improve your posture in isolation. Your workout routine will improve your overall health including your posture.

Easy Gym Workouts for the Unmotivated

Easy Gym Workouts for the Unmotivated
If you are overweight and have gotten to the point where you're ready to hit the gym to start shedding more weight and gaining more muscle, there are many workouts you can do to help ease you back into the gym scene. Before getting into the specifics of these exercise and workout programs, you must know the basics of what not to do when it comes to exercising.
Common Mistakes Made When Exercising at the Gym: Cardio
So many people who want to lose weight and feel that the gym is the best place to do this could potentially run into some roadblocks. For those beginner gym goers, they may be exercising incorrectly and not realizing it. If you're not informed of what NOT to do you will never see results and you could do more harm than good.
1. Slouching on gym equipment is not going to maximize your cardio workout. Don't lean forward, lean back, or hang on with an extremely tight grip. This causes your back to round out. When you do this to your spine it doesn't allow for much support. If one of your goals is to strengthen your core muscles this isn't going to help. You need to engage your core by sitting or standing straight to optimize your results.
2. Don't hold on to any type of cardio equipment too tightly. This contributes to slouching and allows you to "cheat." It restricts your arms from moving hence restricting you to burn a lot of calories. If you don't feel comfortable with the gym equipment without gripping onto it tightly, a great alternative is to lightly rest your fingers on the bar. As you gain confidence and get more familiar with the equipment, start dropping a few fingers off the bar or even your entire hand. By letting your arm swing freely, you will increase your heart rate and will be able to burn more calories comfortably and confidently.
3. Using gym equipment to catch up on your reading is a big no-no. If you are on the bike, elliptical or treadmill and you're reading rather than focusing on your workout then you're probably not getting a workout. Save the reading for home and the gym for burning off that fat! Don't just go through the motions; leave the book at home and focus on your body, your intensity level and your breathing.
4. Never walk with weights. While this appears to be a good idea it actually limits your workout by compromising your stride. By adding weights to your hands, wrists or ankles you are essentially forcing your body to move in a more exaggerated manner. Another thing to keep in mind is that if you lean too far back or forward you will add unnecessary stress on your ankles, quadriceps, shoulders, shins, and your lower back. For the best results keep your strength training and cardio separate.
5. A common misconception is that only doing cardio exercises you will still achieve amazing results. While cardio is a must in any successful workout regimen, you will need strength training to rebuild the muscle you began losing at the age of 30. This will increase your metabolism which in turn burns more calories. Adding formal strength training to your workout routine 2 to 3 times per week separate from cardio will allow you see amazing results more quickly.
6. You are paying to go to the gym to exercise, not socialize. If you have the energy to catch up with your friends at the gym while doing cardio either face-to-face or in person you are not allowing yourself to get into a good target heart rate zone. By talking and holding onto hand grips too tightly, your chances of reaching that target heart rate zone are slim and won't be beneficial at all to your weight loss goals. A good thing to remember is do your gym cardio as you would if you were jogging, walking, running, or cycling outside.
Common Mistakes Made When Exercising at the Gym: Weight Lifting
The goal of a personal trainer is to help their clients get the best results. Just as with cardio, there are many errors that you can make when starting your strength training, especially if you're a beginner and you're not familiar with how to use weights properly. The following list includes what NOT to do when doing weight lifting exercises.
1. Don't ever copy another client or trainer's moves. Trainers will develop a training plan based upon the client's goals, pre-existing injuries and/or time. If a trainer is doing a specific move they are basing that move on what their client's goals are and what they are capable of. Even though utilizing personal trainers are the best choice in getting your desired results, don't do any exercises without knowing the correct technique and form or you could cause yourself to get injured.
2. Check the weights on a machine that a trainer just used. Don't just take on the same amount of weights that the trainer used as it may be too much or too little for you to handle. If you are jumping on a machine after a trainer, make sure you change the weights to the appropriate amount that matches your goals and capabilities.
3. To get the best results, increase lean muscle, burn more calories, and decreasing body fat, lifting weights is a must. Knowing the appropriate amount of weight you should life is crucial. If you're lifting weights that are too light, you won't achieve the results you want; if you're lifting weights that are too heavy, you risk getting injured. Women are more likely to lift weights that are too light thinking that, if they lift heavier weights, they will bulk up. Men on the other hand are more likely to lift heavier weights to get that bulk only to realize they are straining themselves by doing this. A good thing to remember is to lift weights that are comfortable using for 10 to 12 reps.
4. Hanging out on weight lifting equipment is a BIG no-no. Not only are you taking time away from other clients, you are wasting your own time that could be used working on another machine. Complete your set, briefly stretch and then move on to another machine.
5. Don't ever drop weights. Weights can tend to feel heavy while you're doing a hard weight lifting workout. Not only could you leave floor damage but you will need to pick them up again and either use them or put them back in their proper place. An important thing to remember is that some weights can bounce and roll causing injury to you or someone else. All you need to do is place them on the floor rather than dropping them from two feet up.
6. Don't make noises while working out. Those "look at me! Look at me!" grunting noises are not needed and won't make a difference in the results you will achieve. It's very distracting to other gym members as well. Also, when you're grunting you're not breathing properly making you lose your breath easily and making things more difficult for you in the long run.
7. After sweating on a machine, wipe it down. Regardless of what type of machine you're using it is common courtesy to wipe it off for the next person. It helps keep the gym sanitary and clean as well as safe for you and other gym members.