Physical activities are a must if you want to get into shape. You need a combination of cardiovascular exercises, weights training, and last but not least, the right diet.
Stop dreaming about getting into shape and hit the gym! Your patience will be tested, and it will not happen overnight. It’s not just about fitness classes; it’s about a determined lifestyle change.
To improve your energy levels, strength, body composition, and feel more positive, stick to a healthy diet and head to a fitness centre near you.
Cardiovascular exercises get your circulation going and lift your mood. Some effective ways to get in shape are-
Set realistic aerobic goals for yourself. Examples of goals are being able to run 10 kms in one go in three months time.
For best results, you should allot at least 150 minutes a week, and over at least 3 days a week.
You will gain better weight control, have a stronger heart and lungs, improved circulation, and a better mood! Overall, you get a healthier life.
You could start with an elliptical machine, under the guidance of your trainer. Begin with shorter periods of 20 to 30 minutes, progressively increasing the time and intensity of the exercise.
Jogging, running, use of a stair master or rowing machine are stanard cardio exercises you can try out at health clubs near you.
Warming up and cooling down are important! Miss them, and you are asking for trouble!
To burn more calories, lose more fat, and improve your metabolism, interval training should be a part of your regimen. You can alternate between high intensity-exercises like elliptical machines and low-intensity exercises like jogging at some top gyms.
Your greatest enemy is a sedentary lifestyle, driving you toward obesity, high blood pressure, high cholesterol, and diabetes.
Add walking during the day to your exercise routine. Thirty minutes of walking, divided into short 10-minute walks, will do wonders.
Don’t sit at the computer continuously; take breaks and stand for a bit. You get more energy and burn more calories when standing.
The same goes for watching television. Take a break during commercials and walk. And you can stay motivated with a pedometer.
Along with cardiovascular exercises, you should improve your strength with weight training.
Are you looking for greater muscle mass, more strength, or muscle toning? Each goal would require different types of exercises and diet.
You should mix cardio with strength training for better results. Apart from building strength, this gains bulk, and a more well-defined body. With a gym membership you can train in the company of other like minded people for greater motivation!
This can protect yourself from osteoporosis, your metabolism improves, and you burn calories faster with strength training. Rest is extremely important also. Never exercise the same muscle groups on a daily basis.
The lower body is the foundation that carries the weight of your entire body, therefore it should be strong.
With affordable gyms & fitness centers around, cost and convenience should not be a deterrent! Compare membership plans, facilities and deals of the different gyms/fitness centers around you and choose one that fits best. Once at a gym, start doing compound exercises, which takes care of your lower body strength. These include squats, lunges, leg press, dead-lifts, calf raises, etc. which help stimulate the various muscle groups in one go.
Compound exercises are also good for upper body strength, as it reduces training time and helps work out multiple muscle groups faster. And some effective exercises for upper body strengthening include bench press, dumbbell overhead press, lat pull, power clean, rows, and pushups. Get the right guidance from an experienced personal trainer a health club near you.
A complete exercise plan has to include strength and flexibility training. You reduce the risk of injury, get relief from aches and pains, protection from postural problems, etc. You gain a better range of motion and improved allround results.
But don’t go overboard with stretching. Stop as soon as you start feeling pain, and stay in the same position for at least 20 seconds.
Simply excising won’t do. Your diet needs to be good too!
Foods from every food group need to be part of your diet. Proteins are a must and will provide you with the required muscle mass. Three to four servings should be part of your daily diet.
Five to nine servings of vegetables will give you the required vitamins and minerals. And change over to 100% whole grains.
Keep your body well fuelled with regular healthy foods to keep your blood sugar and energy levels in check. Skipping meals can reduce muscle mass.
Snacks are the best solution for your hunger before and after workouts. A fruit or low-fat milk before workouts and a protein shake after it will help you with recovery.
Excessive fluid loss can be harmful for you. The more you workout, the higher the loss of fluids and water through sweat. Drinking enough water is very important. Check your urine to see that it is light or pale yellow. Don’t consume drinks that are rich in calories. Stick to water, decaff tea, or decaf coffee.
If you’ve been dreaming of your ideal body shape, then it’s time to put your thoughts into action. There should be no shortage of health clubs near you. So get into one and start your fitness journey.
Stay focused, eat healthy, and get into shape!