The Exercise Plan
The first step before beginning any exercise routine is to visit a doctor and consult your plans with him. Once that is all taken care off and you are ready to begin, you have to remember that stretching is an extremely important part of any workout. First of all it definitely helps amplify your flexibility and secondly it will cut down the likelihood of any possible injuries.
These are some of the most common stretches
- Hip stretch
- Quad stretch
- 90-90 hip stretch
- Hip flexor
- Calf stretch
- Spinal twist
Each of these stretches should be done at least once and held for at least 15 seconds. Each stretch is supposed to make your muscle feel relaxed and good. If there are any feelings of pain, you should ease up and slow down. There are many more stretches that could be done and should be done both before and after your workout.
No that you are ready to proceed a good thing to remember is what is know as the right factors in exercising. These are the aspects of exercise that you can influence so that you can regularly challenge yourself and your goals. They include
FREQUENCY which is how often you exercise,
TYPE which is the kind of exercises you are doing such as walking ,
TIME which is how long you exercise for, and
INTENSITY meaning how hard you exercise.
The next step in your exercise routine should be a good cardiovascular workout for about 30 minutes or so. Walking, jogging, running, bicycling, and the treadmill are all great ways to begin. These activities get your heart pumping and ready for the muscle fitness training that is to follow. It is important to increase the FREQUENCY of time you spend on it, the change the TYPE of it you do, escalate the duration of TIME you spend on doing it, and of course INTENSIFY the workout to a new level every 4 to 5 weeks.
Since everybody is pressed for time it is understandable why we don’t exercise, not even if we would like to.Therefore it is very important to use your precious time to complete a full work out that really counts. The following are 5 of the most useful exercises that will help you burn the fat and form muscle efficiently.
- Squats work your glutes, quads, hamstrings and calves all at one time.
- Push ups use almost all the body’s muscles, mainly working your chest, shoulders,triceps, back and abs.
- Lunges work most of the muscles in your legs especially your quads, hamstrings, glutes and calves.
- The plank is a move that works the abs, back, arms and legs.
- The lat pull down works on the major back muscles, which helps you burn calories and strengthen your back.
Try to incorporate the routine of these 5 simple moves at about 20 times each two to three times in the beginning weeks.As time goes on try to move it on to three to four times and at sets of 25 of each exercise
A limited number of people have ever committed themselves to an exercise program for a lengthy period of time without a personal trainer pushing them each step of the way. That is why it is very important to add variety to your exercise routine no matter what is it. If you continually do the same routine you are at a much greater risk of just giving up because it is not at all exciting to you to proceed.But if you switch things up and try new things such as fun aerobic classes and friendly and energetic fitness videos chances are you will keep at it. And that is the point of it all not only to exercise till you get the result you want, which is extremely important, but also to incorporate the routine into your lifestyle so that the results don’t disappear and neither does your health.