There is no single type of exercise which can take care of all your needs. In actual fact, to get the most benefits from your workout routine, you want to have a mixture of activities during the course of your week. Otherwise, it’s like a diet that only consists of fruit—healthy as far as it goes but which is lacking in a lot of the nutrients that you’ll find in other foods, such as fish, vegetables, nuts in addition to whole grains.
An effective exercise and workout routine is more than a sum of its parts. Its ability to build muscle, burn fat as well as improve performance depends upon everything from its set and rep scheme, how you order your exercises, and, ultimately, how your exercise routine challenges you week-to-week and month-to-month.
What Are Your Fitness Goals?
- Are you trying to lose weight?
- Are you trying to bulk up or, alternatively, build muscle?
- Are you preparing for your first marathon?
Whatever your fitness goals are, it’s good to write them down and be aware of what you’re trying to accomplish. These goals will shape HOW you build your workout.
Focus On Form And Not Weight
Align your body correctly and then move smoothly through each exercise. Poor form can result in injuries. Many experts make the suggestion of starting with no weight, or very lightweight when you’re learning a strength training routine. Concentrate on slow, smooth lifts as well as equally controlled descents while isolating a muscle group. Isolate muscles by keeping your body in a particular position while consciously contracting and then releasing the targeted muscles.
Tempo assists you with staying in control rather than undercutting strength gains through momentum. For instance, count to four while lifting a dumbbell, hold for two, then count to four while dropping it to the starting position.
Your blood pressure increases during a workout however it rises even more if you hold your breath while you’re performing strength exercises. To avoid steep increases in blood pressure, breathe out as you lift, push, or pull. Breathe in as you release. To make doubly sure that you’re definitely not holding your breath, count your tempo aloud.
Keep Challenging Muscles
The correct weight differs depending on the exercise. Select a weight which tires the targeted muscle or muscles by the last two repetitions (reps) while still letting you maintain good form. If you are not able to do the minimum number of reps, opt for a lighter weight. When it feels like it’s too easy, as if you could continue doing reps, challenge your muscles again by increasing the weight (roughly 500g to 1 kg for arms, 1 kg to 2 ½ kg for legs) or utilising a stronger resistance band. Alternatively, you can add an additional set of reps to your workout (up to three sets) or work out on additional days per week. If you add weight, remember that you should be able to do the minimum number of reps while still maintain good form, and the targeted muscles should feel tired by the last two reps.
Consistency in training is the primary factor in getting results. You need to train often as well as across a long period of time. This means that you need to create an exercise programme that will keep you in the game. The best exercise routine out there is useless if you don’t actually do it.
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