Want to stay fit but do not know which exercise program to follow? There are three essential areas of fitness, which can the beginning of a simple fitness regimen. These three areas are resistance training, aerobic activity, and stretching and flexibility exercise.
If individuals want to engage in resistance training, or strength training, he/she should conduct approximately twenty minutes of this type of training, as in lifting weights, that the requirement is to work against the body weight and/or the help of weight machines. It is suggested that resistance training should be performed twice a week. This basic regimen generally has eight to ten different exercises that have usage of the major muscle area in the legs, trunks, shoulders, and the chest area.
aerobics
When performing any type of aerobic activity, it is recommended that individuals should walk for at least thirty minutes. This regimen should be conducted on a daily basis or on most days.
Love Stretching Those Muscles?
If anyone does, then this regimen is perfect. For the stretching and flexibility exercise, the recommendation is to do between ten and fifteen minutes of this exercise twice on a weekly basis. Like the resistance training regimen, the stretching and flexibility exercise works the major muscle areas, such as the trunk and the legs.
Individuals should always pay attention to how many calories that his/her body is using up. The body should burn calories between seven hundred and two thousand per week. This is in a moderate aerobic activity alone.
When we are walking in an active manner for at least four miles per hour, nearly one hundred calories are burned as a result of this activity. If a person wants to walk at least seven miles per hour, or one hour and forty-five minutes, he/she would burn seven hundred calories within a week, which is a bare minimum.
Display Yourself Fit At The Beach
With tank top and swimsuit season just around the corner, now is the perfect time to chisel your shoulders for display at the beach! In addition to looking amazing, strong shoulders help you stand tall, improving your posture and the way you carry yourself. The shoulders are also the link between your arms and your back- if you neglect to train them, you won’t be able to work as hard training the other areas of your upper body. But if you work them using the following moves, you’ll be able to balance out your entire upper body musculature, and look fabulous while doing it!
With that in mind, make sure you get the approval of your doctor before trying out these moves. You’ll need a set of light dumbbells. Beginners start out with 3-5 lbs., intermediate, 10 lbs. I don’t recommend going higher than 15 lbs. as form is extremely important in the development of the shoulder muscles, and jerking heavy weights won’t give you the results you want. Begin with a few moments of stretching and light warm-up activities such as marching in place before beginning. Perform 3 sets of 10-15 reps each for these exercises.
The Exercises:
Front Raise: To begin, stand up straight, feet hip-width apart. Hold a pair of dumbbells down at your sides, palms facing behind you. Inhale as you raise the dumbbells in front of you to shoulder height, keeping your arms straight. Pause for a second, then exhale as you slowly bring the dumbbells back to the starting position. That’s one rep.
Lateral Raise: To begin, stand up straight, feet hip-width apart. Hold a pair of dumbbells at your sides, palms against your outer thighs. Inhale as you raise the dumbbells upward and to the side, no higher than shoulder-height. Your arms should be perpendicular to your body. Pause at the top of the exercise, then exhale as you slowly bring the dumbbells back to the starting position. That’s one rep. It is important to make sure that keep your shoulder down and relaxed throughout the movement; don’t let them rise up to your ears; otherwise, the exercise will not be as affective.
Alternate Exercises:
If you prefer to stay at home and play some sports, then table tennis would be the idea sport for you. Table tennis is a fast paced sport that required a lot of swift body movement and this can get very fast blood circulation and sweat. Your whole body including your hand and leg together with main groups of muscles will receive an excellent workout which will improve your physical fitness and health. Table tennis can give you the benefit of remaining energetic and ongoing exercise to help keep your body and mind in great condition. You may just play the game for few hours a week and you can gain a remarkable level of fitness.
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