Showing posts with label cardio workout. Show all posts
Showing posts with label cardio workout. Show all posts

Workout Routines To Build Muscle

Workout Routines To Build Muscle
One question that some people ask themselves as they go about their workout routines to build muscle is where cardio fits into the picture. Should cardio be performed on a workout routine to build muscle or is it better off saved to a time when you want to work towards losing fat?
Many people get confused over this as they hear others saying that on a workout routine to build muscle, cardio is only going to burn up precious lean muscle tissue and take you further away from muscle growth.
What's the real story behind this? Should you do cardio training?
Let's take a look at a few of the factors to consider about whether you should add cardio training in as part of your workout routines to build muscle.

Your Recovery Rates
The first thing that you'll want to think about with this is how good of a recovery rate you have. If you're someone who isn't recovering all that well between their muscle building workout sessions, then you really shouldn't go adding additional exercise that will really tax the body.

On the other hand though, if recovery has never been an issue for you, then if you do want to add a few cardio workouts to your workout week, you may have no problem with this.
You really must assess this on a case by case basis because everyone will be slightly different in how well they recover.

Your Primary Goals
Moving on, also take a look at what your primary muscle growth goals are. Do you just want to build muscle? Or do you want to improve sports performance?

If you're someone who is concerned with performance or is also worried about overall health maintenance, then adding some cardio will likely be necessary. This is especially the case if you do play sports such as hockey, soccer, or football where a great deal of cardiovascular work is involved.
By keeping up with modest amounts of cardio you'll make sure you don't get too out of shape while doing your workout routines to build muscle that you're gasping for air when you play your sports.
Your Body Type
Third, think about the body type you have. If you're a classic ectomorph - that is, someone who is very skinny naturally, cardio is definitely going to move you away from your goal. You'll likely find you do lose muscle mass if you perform cardio training so you'll really want to keep it limited to just a few walks here and there.
If you're someone who tends to gain body fat easily then cardio training while doing your workout routines to build muscle could potentially help you stay leaner and be a good idea.

The Cardio Form
Finally, think about the form of cardio in question. In order to experience good muscle building you'll want to keep cardio on the more moderate side of things as high intensity cardio will definitely put a lot of stress on the body.
When you combine this with your heavy weight lifting workouts, you will without a doubt start to notice that you aren't able to recover and that you just don't see the growth you'd like.

Simple Exercise Ball Workout Routines

Simple Exercise Ball Workout Routines
Everybody seems to be using an exercise ball these days. They are a great way to target the core muscles of your body. They also improve your coordination and balance. The exercise ball is a very versatile piece of equipment, and exercises can range from the very hard to the very easy.
You may have heard exercise balls also referred to as Swiss balls. Exercise balls were originally used by Swiss physiotherapists to treat cerebral palsy victims. It was quickly realised that they could also be used as an integral part of an exercise routine.

They are made of soft elastic polyvinyl chloride (PVC) and are very durable. They come in different sizes, from 55cm up to a maximum of 75cm, for people of different heights. Ask your retailer at your local fitness store for one which suits your size. It is very important to choose the right size of exercise ball. If Possible it is a good idea to buy a ball which is resistant to bursting. Some exercise balls will puncture but will avoid any rapid popping.
The exercise ball works by creating an unstable environment. You must use certain muscles just to keep yourself stable. All this has the effect of giving you workout routine a greater intensity. Muscles you never thought you had will be brought into play with an exercise ball.
Safety Tips For Using An Exercise Ball.
When using an exercise ball, try to perform your exercise routine with safety in mind.
Do not use it on a slippery floor.
If possible place a mat beneath your ball to prevent any slippage.
Make sure that when you use it you have plenty of room available.
Wear comfortable clothes.
Here are three simple exercises that a beginner can do:-

1. Improving Balance.
Sit on the ball.
Move your hips in a clockwise direction.
Reverse the movement.
Keep control of your posture.
Sit tall with your shoulders square.

2. Floor Crunch.
Lie on the floor with your feet resting on the ball.
Keep your knees at a 90 degree angle.
Position your hands behind your head.
Lift your shoulders towards your knees by tightening your abs.
Hold your position for a few seconds.
Return to the start position by releasing your stomach muscles.
3. The Clock.
Lie on your back with your heels on the ball.
Bend your knees to ninety degrees, and keep your arms out to your sides.
Keep the back of your thighs close to the ball.
Keeping your shoulders on the floor, rotate your legs to one side as far as you can go.
Return to the top, and repeat to the other side.

Looking after your ball.
Clean your ball with soapy water.
Regularly check your ball for gouges or scratches.
Do not use your ball outside, it increases the chance of puncture.
This piece of equipment may not be suitable for everyone. If in doubt ask you doctor for advice before embarking on any new exercise regime.

Workout Plans - Build Your Own for Weight Loss

Workout Plans - Build Your Own for Weight Loss
You can't just stop one thing or start another for weight loss. Your body is a complex machine and just like you can't expect that '67 GTO to stay in peak running condition stuck in the garage all of the time, you have to get your body out to run every now and then. Finding the right workout plans for weight loss is just as important as finding the right foods to eat. Don't worry, workout plans for weight loss can be so much more than just running- in fact, there are some people who should not even consider running at all!
The first step to building your own workout plans for weight loss is to determine what your exact goals are. Do you want to lose weight and shape up or are you looking to find your inner buff bod? Are you going for tight and toned or fitness model? Once you know what your exact goals are, you can start building your own plans.
Next up: determine what you like to do. Part of the success of workout plans for weight loss is finding the activities that you actually enjoy doing. Don't limit yourself to exercise that you see in gyms or on workout videos. Those are great to start with and if those are fun for you, then fine, but there are other things that you can do as well. Are you aware that with just a little bit of tweaking, you can count your housecleaning and gardening tasks as part of the workout plans for weight loss.
Other tips to include in your workout plans for weight loss: never miss a chance to move. Hide your television remote and get up to change channels or use every commercial as a moment to get up and do squats and lunges. Never park close to the store and never allow yourself to use the drive up window for banking or other tasks. That might serve two purposes because you might rethink that fast food burger if you have to get out of your car and walk inside to get it!
Next step: schedule the time for your exercise. Workout plans for weight loss will only work if you are going to actually workout. If you are going to find a number of excuses and put it off all of the time, then why bother making a plan in the first place? All workout plans for weight loss should include alternate plans for when the weather won't allow you outside or when you just aren't feeling that jog today. Achy shoulders mean you should work on your lower body. Sleepy and tired means that you should use some energizing yoga.