Make the most out of your work-out program

Make the most out of your work-out program

Poslato od World Class Serbia u Fitness & Aerobics, 18.05.2011

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Be an early bird to get the workout

Lace up first thing and you'll increase your odds of exercising today threefold. It seems that  75 percent of those who work out in the morning do it so regularly, compared with just half the afternoon exercisers and a quarter of the post-work crowd. Bonus! You'll go to work feeling focused. 20 minutes of moderate aerobic exercise improve 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 a quick sculpting routine pre-cardio could increase the amount of fat you melt. The firm-then-burn order is also good for your heart: Arteries stiffen during resistance training, increasing blood pressure, but a cardio chaser such as a 20-minute run counteracts these effects and expedites arteries' return to normal. Strength training takes coordination and good technique, so you get more out of it if you come to it fresh.

Cardio training

Resistance is the body's ability to resist a long-term training whose intensity leads to fatigue it, and its ability to recover.Cardio workout use large muscle groups and through it trains the cardiovascular and respiratory system. This type of training increases lung volume and improves blood circulation. It also improves heart performance, being able to pump at a time more blood through the body.

Sports and Nutrition

Lack of time leads to an unhealthy diet, causing us to call fast food, which means lack of minerals and vitamins. This leads to increased fat. Our recommendation is to take care of your diet, because practicing a sport does not necessary means a healthy life.To ensure your body the necessary nutrients for muscle growth and recovery we recommend to eat more carbohydrates and protein before training.

Diversify training

Many people drop out because of boredom and workout routine. Routine makes its appearance after a few months easily. So, you should try to diversify your training as much as possible. Alternate jogging, cycling, walking or dancing, and soon you will come to enjoy these activities. Diversifying training will not only fight boredom, but will involve a much wider range of muscles.

Give up your seat to trim your bottom line

Even regular exercisers could benefit from extra toning of their tush, the largest muscle group in the body, which dozes all day at your desk job. When you're walking or running, it's your hamstrings, hip flexors, and calf muscles that get the most work.  If you bailed on doing those butt-firming squats during your workout, you can easily sneak them in when your cube mate isn't looking. Stand up from your chair, feet shoulder-width apart. Lower your bottom to the seat as though you're going to sit, touch down, and then spring up, squeezing your glutes as you straighten. Do three sets of 10 to 15 reps two or even three times throughout the day.

Take a power walk to beat a midday slump

Call it the 20-20 rule: As little as 20 minutes of low-intensity aerobic activity such as walking can give you a 20 percent surge in energy.

Do the two-step

When you opt for the stairs, go at them two at a time -- as long as you're not wearing heels. The quick bursts of power activate your legs' fast-twitch muscle fibers, which burn more calories than slow-twitch fibers. Plus, you'll be using a part of your muscles that commonly doesn't get enough action.

Don’t forget  your sneakers

A recent FITNESS poll found that sneakers -- with sports bras being a close second -- are the piece of gear that is forgotten most often, foiling women's workout plans. Clear that obstacle by, well, making them an obstacle in front of the door you exit in the a.m

What do you think ?

World Class Serbia

World Class Serbia



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