Showing posts with label best workout programs. Show all posts
Showing posts with label best workout programs. Show all posts

Getting The Best Workout Routine For You

Getting The Best Workout Routine For You
What are Workout Routines?
Workouts can be strength training exercises which exercise major muscle groups and cardio-vascular system. The best workout routine has few hard and fast rules. However the best workout routines include basic natural movements: squat, lunge, lift, push, pull and twist either in combinations or alone.

Warm Ups
Experts suggest that the best workout routine starts with a few minutes of light warm up movements. These might be as simple as: walking, marching in place or stepping side to side. The goal of the warm up is to get the blood circulating and body temperature rising in order to prepare for higher intensity exercise. Warm ups stretch muscles, and get the body ready for body weight workouts.

Rest Periods
Professionals caution that days of exercise should be alternated with days off. They also note that good routines vary exercises and do not include long periods of exercise. A best workout routine ideally lasts thirty minutes in duration.

Repetitions
Repetitions refer to the number of times each movement is performed (for example- number of chin ups or push-ups or curls or leg thrusts). The larger the number of repetitions the more the exercise will emphasize and burn a particular muscle group. However, the number of repetitions depends a great deal on the age and fitness of the exerciser. Professionals caution against overdoing exercise as I injuries can occur. They note that quality of the exercise is more important than quantity of repetitions.

Workout Splits:
A workout split is how you split up your workout routine in order to get the best workout routine. What days you do what muscle on. For example, doing biceps back and legs on Monday, and doing triceps shoulders and chest on Thursday is a workout split. Many elect to look at a week in terms of splitting their routine. For instance they can take any form. The following is a suggested routine based on week: On Monday you might do thirty minutes of exercises which work the chest, back, abs and cardiovascular. Tuesday should be a rest day. Even if exercisers are reluctant to take a day off, experts suggest leaving a day off in between. Wednesday do thirty minutes of exercises which work shoulders, legs, abdominal muscles, and cardiovascular. Thursday should be a rest day. Friday do thirty minutes of exercise which work the biceps, triceps, abdominal muscles, and cardiovascular. Saturday and Sunday would be rest days.

Many programs advocate expensive machines or professional programs. This is not necessary. Good programs can be fashioned by the exerciser.Do some research and heed cautions. Whatever the workout routine you adopt, strength training should be a part of it. Strength training as part of a workout routine will build muscles and trim the body fat but most importantly, it will improve the function and movement of your body. Any workout routine should exercise the chest, legs, the abdominals, the hips, and the back.

Conclusion
Having a professional design your exercise programs is not vital. What is important is that you select a program that exercises various muscles: chest, thighs, hips, back, shoulders, abdominals and cardiovascular. Including the basic body movements: squat, lunge, lift, push, pull and twist is also important. These are the natural movements your body makes in doing all its work. Varying exercises in your routine is important.

Fitness At Home Workout Routine Design Tips

Fitness At Home Workout Routine Design Tips
Of course we all want to look and feel great with a lean toned body that turns heads. But do we have to actually go to the gym to get it? For many of us fitness at home is a great option.
It save us time in travel to and from the gym. All we have to worry about is working out.
It saves us money. You can say goodbye to gym membership fees when fitness at home is your thing.
You can avoid what for some people is a stressed environment. Many of us don't mind exercise, it's the gym atmosphere, with the cheesy nightclub music and men in lycra that can be off putting.
You have a more flexible fitness approach. You get to fit your workouts around your life rather than the other way around.
Fitness at home workout routine design tips
1) Set your goals 
Your goals dictate your requirements in terms of what specifically you need to be doing in order to achieve them. If you haven't picked a target, you really won't know the right tool to use. Set clear goals before you worry about what equipment you will need.
2) Set aside a time and place in the house as your gym 
I don't believe in having a multi-gym or keeping your workout equipment on show all the time. If you set aside a time place, you know that when you go there its "game time" and you can give everything to your workout without distraction.
There is a lot to be said for being able to put the equipment away and out of sight. You will know when it comes out that you mean business. That focus will make all the difference. Then you can get back to getting on with your life.
3) Be aware of the options and choose the best one for your aims 
There are some great bodyweight strength exercises, plus versatile equipment such as resistance bands. in fact you will probably have more variety than many in the gym because you are forced to think about how to actually get the best out of your routine. With a little thought you will be able to get a lot more out of your routine than most people do.
4) Get more out of less 
As you probably won't have massive amounts of weights you need a method to maximise what you have in the most efficient way. Density training is based not on the amount of weight so much as doing more and more work in a given amount of time. It is responsible for some awesome physiques and is a great way to get and stay in shape, fast. Its based on the idea of working harder, and smarter, and this is what making the most of fitness at home is all about.

A Workout Routine for Starters - Easy and Enjoyable

A Workout Routine for Starters - Easy and Enjoyable
In conversations I have been asked over and over again, how should I start exercising and which workout routine I should develop? So here are 5 tips how to increase your self-motivation to exercise and how to begin the easy way. When you like most people are pretty much out of shape and you feel a strong resistance to start, this is what you can do.
Start by performing the following deep breathing exercise. Researches have shown, that during exercising most people forget to breath deeply or they are unable to integrate their breathing pattern with the exercises causing them muscle pain and fatigue after the workout. So, in the first week and whenever you like, start breathing deeply. Inhale for 3 seconds, exhale for 3 seconds and start inhaling again after a short while. Take about 5 to 10 breaths as deeply as you can and in a slow pace. During a normal working day our breathing is very flat. The breathing exercise is relaxing and cleans your lungs. While you are breathing you can visualize yourself working out. Important: Use visualizations, which can become reality in the near future. Imagine you enjoy the fitness exercising and the satisfaction as well as the physical feeling you will have after exercising. You may also hear relaxing music while breathing. This way you quickly develop enough motivation to get started.
When you feel ready, do the deep breathing exercise and start by taking a medium fast walk for about 5 to 10 minutes, don't run. You should sweat, but at this stage you shouldn't be out of breath, while exercising. If you haven't trained your muscles for a long time, then this is enough for the beginning. While walking you can say affirmations like:
Every breath gives me new energy.
While breathing (walking) I connect to the messages of my body and mind.
My movements follow my body.
I trust the wisdom of my body and mind.
This way you slowly increase your physical tolerance, you expand your mind and you focus more on exercising. After walking stretch yourself, it relaxes your muscles. You can do this while taking a hot shower it contributes to the relaxation effect. This way you get a good start at fitness exercising and you develop a good workout routine.
After a week you may increase your walking time by 5 minutes every week, provided you feel comfortable doing so. Don't forget to breath before and to stretch after exercising.
Keep a positive attitude towards exercising even if there are weeks when you can't increase your walking time, your body is still progressing by building up the necessary muscle tissue. Researchers came to the conclusion that a slow increase has a longer lasting effect on your overall health, than a quick one.
Moreover it helps to collect friends while working out. You enjoy the exercising more and it substantially increases your motivation. The same goes for tracking your progress. Write down the days you are working out, the amount and the feelings you had while doing so. This way you create an enjoyable workout routine for yourself.
After a while you are in a better mood, get more focused in everyday life and you slowly get in shape.On last important tip don't forget to hydrate while exercising. It maintains the metabolism of your body.

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.