You woke up today and looked in the mirror.
And you said to yourself, “Gosh (or #$^@ $#@$@%), I’m going to get in shape!”
It’s okay, we’ve all been there. This might be the first, tenth, or twenty time you’ve tried to lose weight and get healthy. Sure, things didn’t work last time, or the time before that, or even the time before that…”but things are going to be different THIS time,” right?
So here are my top 10 ways to get back on track, to start losing weight and get into shape today.
# Believe you can do it
Self belief is critical to your success. Use other examples of when you have set your mind to achieving a goal & succeeded in achieving it (eg saving for a holiday, changing careers, buying a new home) – to motivate you. This way, you can regularly remind yourself that when you put your mind to it, you can achieve anything.
# Decide on why it’s important to you
Just because you think you should be thinner is not motivating enough
Whether you gently jog a few kilometres a week or you are a race regular, pounding the pavement is a wise move. Running can be daunting at first, but you will start to feel the mental and physical benefits within a matter of weeks.
Still not sure if running is for you? Here are 10 great reasons to lace up your running shoes and hit the open road…
- You lose weight – If you want to shed kilos, pick up the pace. In 30 minutes, a 60-kilo woman burns about 287 calories running at 10 kilometres per hour and about 96 calories walking at five kilometres an hour.
- You strengthen your bones – Contrary to popular belief, running will not wreak havoc on bones. In fact, it can increase bone density and reduce your risk of osteoporosis.
- You live longer – Running one and a half to two hours a week can increase women’s lifespan by 5.6 years and men’s by 6.2 years, according to a major Danish study that surveyed 20,000 men and women over a period of 36 years. And you don’t need to win any
In general, a strong candidate for the “great” title will be any easy to learn exercise that targets multiple muscle groups and gives you the practical strength and muscle tone to meet your fitness goals. Exercises that don’t require fancy, expensive equipment earn extra credit. You’ll learn the body exercises that get you the most results in the shortest period of time.
# Swing Squats : For this exercise, hold a dumbbell or a kettlebell down by your feet with one outstretched arm, then drop into a squat position with your butt pushed behind you, your back straight, and your heels firmly planted. Now, stand about halfway up as you begin to swing the dumbbell up, quickly reverse direction and drop down into a full squat position again, then powerfully stand as you swing the dumbbell overhead. If you do this exercise as explosively as possible, which I highly recommend, you will find that your heart rate will get very high with just a few repetitions, making the swing squat both a cardiovascular and strength building exercise.
# Pike Roll-Out : A 2010
Naturally, not many people perform a skipping rope workout for a straight hour, but that is just for comparison. One estimate states that the benefits of skipping rope for ten minutes is about the equivalent of running a mile in eight minutes.
In addition, jumping rope is not as hard on the knees as running because the ball of the foot is absorbing much of the shock rather than the heel having the heavy impact such as happens in running. This is the reason it is a good exercise for seniors. A skipping rope workout is also used as a method of conditioning by professional athletes.
The benefits of skipping rope can be realized with any kind of cord or rope and a bit of persistence, without expensive training or equipment. Once you get in the habit of a skipping rope workout, you will surely find it an enjoyable part of your exercise routine that offers great value.
Jumping rope is excellent for working every muscle group in the body. Each muscle works extra hard just to keep you upright and tightens your muscles with each repetition. It works the upper body as you turn
Stretching. For many women it’s an afterthought, something you might do after you’re done with other, more important exercise, if you remember or have time, which is usually never. Increasingly, however, scientists are finding that for health, well-being, and quality of life, flexibility should move off the back burner and to the forefront of our minds.
In a recent study, Japanese researchers asked more than 500 women and men ages 20 to 83 to perform a “sit and reach” test, where they sit with legs extended and tried to touch their toes. They then examined their arteries for arterial stiffness, often a precursor to high blood pressure and heart disease. Turns out that after age 40, there’s a strong correlation between rigid muscles and stiff arteries. Specifically, those who had poor flexibility also had significantly stiffer artieries than their more limber peers.
Other studies have linked poor flexibility to high blood sugar, which increases diabetes risk, as well as greater risk for metabolic syndrome — another risk factor for heart disease.
Stretching is very important in beginning and ending an exercise. But its functions go beyond preventing strains and sprains. So why stretch?
What Does a Personal Trainer Do?
If you are wondering as to what is the main job of a personal trainer, you need to know the following. Having a personal trainer will ensure that he/she will understand the details of how your body operates. With this knowledge and understanding, they will help you spot the best exercises that can truly work upon your body muscles and flex it in the right manner.
Sometimes, even after putting in hours and hours of exercising, you may fail to get the right results and this is when you will need a trainer who can look into the matters or you. If your way of carrying out the exercises is not up to the mark, it is not going to assist you and this is why you will need someone who is skilled and expert enough to handle the matters for you
With the right type of fitness bootcamp, you can bring about a change in your energy levels and train your body vigorously. When you are opting for such boot camps, you will be able to derive the right benefits.
You can always ask your personal trainer
Aerobic dance originated in the late 1960s as people discovered the energizing fun they could have while moving vigorously to music. About 30 years later, a fitness instructor accidentally set the stage for Zumba when he forgot to bring a music tape to an exercise class. Forced to improvise, he played Latin dance music and led students through Salsa steps at a brisk pace.
- Aerobic Exercise : Moving to the upbeat music in a Zumba class is exceptionally easy, thanks to the fun tempos and the invigorating music. While participating in these types of movements, people receive beneficial cardiovascular exercise. It’s common for participants to burn between 600 and 1,000 calories in a single session. Once you begin burning these calories, your body could shift into high gear with a faster metabolism. This could enable you to burn calories at a higher rate even when you aren’t exercising.
- Stress-Buster : Expending energy and moving to music can be an effective way to decrease anxiety and stress. Throughout the day, anxiety often builds in response to professional and personal situations that occur. By grabbing a spot in a Zumba class, you can kick, jump, and twist your way to
Cardiovascular is related to the circulatory system wherein it contains the heart and blood vessels. It is where the oxygen is being transmitted to the body tissues and then takes away the carbon dioxide and other wastes.
There are lots of exercises that you can choose from. But before you engage in any one of these exercises, you must first consult your doctor to find out if you’re allowed to perform such exercise. You may have some restrictions that might cause harm to your body if you do it without your doctor’s prescription. So, it is better to be safe than sorry. But if you already have your doctor’s approval, you may now choose from the wide variety of exercises your body can benefit from. You can do cardio at the gym, your house, or even outside. Doing cardio exercises in the gym is very good because they have all the equipment needed to boost your cardiovascular system, and a machine that will tone down your muscles. You can also do it at home; you just have to purchase some of the light equipment like a stability ball, dumbbells, etc. Even though your concentration can be divided here, at
The large amount of information available on the World Wide Web may be confusing and making it more difficult for you to find an appropriate training. Unlike during the past when aerobic training was an effective cardio workout, currently it should be your last choice unless you are training to become a cross-country running professional. Therefore, if you want to see effective weight loss and burn more calories, it is important to adopt a high-intensity workout regime to witness the actual gains of cardiovascular training programs. Adopting these workouts will help you burn two to three times more amount of calories in a shorter time. Anaerobic cardiovascular exercises are beneficial in building leaner muscle mass, which cannot be achieved with aerobic workouts. Building muscle mass is the best way to fight the buildup of body fats.
In addition to sprint training, individuals can adopt numerous other high-intensity cardio methods to achieve their desired weight loss. Some of these regimes include polymeric, body weight circuit systems, agility training, and suicides. All these exercise routines are beneficial in the development of muscle mass while burning the extra fats from your body. Clearly, if you want to achieve permanent and
So you think you know the drill on getting a good body. But we’re not after good; we’re after great.
# Be an early bird to get the workout.
Lace up first thing and you’ll increase your odds of exercising today threefold. A study of 500 people at the Mollen Clinic, a preventive medicine and wellness center in Scottsdale, Arizona, found that 75 percent of those who worked out in the morning did so regularly, compared with just half the afternoon exercisers and a quarter of the post-work crowd. “At the beginning of the day, you have the fewest excuses for skipping exercise,” says clinic founder Arthur Mollen, DO. Not waking up early enough, of course, is the main one. “Limit using the snooze button to only five minutes so that you don’t fall into a deep sleep again,” Dr. Mollen advises. Bonus! You’ll go to work feeling focused: A recent study at the University of Illinois at Urbana-Champaign found that 20 minutes of moderate aerobic exercise improved concentration, reading comprehension, and cognitive function.
# Hit the metal before the pedal.
Instead of going from zero to 60 to sweat off the calories, consider this: Doing