She Sweats: 3 Things You May Be Missing In Your Exercise Routine

Your life is based on you—what choices you make, what steps you take, what food you intake is all on you! Your exercise routine is not any different. What type of exercise you are able to do depends on your fitness level, the time that you have available, and the goals that you are looking to accomplish. Even if you are not a fitness expert, you know that you are supposed to exercise for thirty minutes a day, five days a week, though what a lot of people don’t know that there three things that you need to fit into your routine. You see, an exercise routine is similar to a diet. In order to get the maximum benefits of your diet, you need to be sure to eat all of your green veggies, bright fruits, and take some time to work in your protein. If your Half-Year Revolution is to begin a routine workout plan or even if you’ve been working out long before July 1st, make sure to incorporate the following: Cardio, Strength Training, and Flexibility.

 

It’s All About Cardio!

 

If you go to consult a doctor or a physician about starting a new workout plan, talk to you about cardio.

Cardio is short for cardiovascular, another term used to reference the circulatory system. Cardio exercises increases the heart rate and helps to improve the circulatory system. Examples of such exercises include, but are not limited to: running, swimming, dancing, walking, aerobics, and cycling. Cardio programs should always stay in your personal fitness level; general guidelines for cardio exercise include [1]:

• For health benefits, do moderately intense cardio for 30 minutes a day, 5 days a week, vigorous cardio 20 minutes a day, 3 days a week.

 

OR

 

• For weight loss, you may need to do 60-90 minutes of activity several days a week.

Fitwirr, a fitness blog, states that aside from weight loss and improved heart health, cardio exercises

improve brain function and sleep, increases bone density, and alleviates depression.

 

Popeye Muscular

 

While performing cardio exercise the only materials that are required are you, you, and you, strength

training requires a bit more. With strength training, you lift weights to strengthen muscles, bones, and

connective tissue. Strength training is just as, if not more, important than weight loss as cardio. With the

assistance of dumbbells, barbells, resistance bands, and any other muscle-strengthening tool you can

get your hands on, you will build lean muscle tissue which raises metabolism and reduces body fat. The

general guidelines for strength training are [1]:

• Choose 8-10 exercises that target the major muscle groups, such as, the lower body, chest, back, etc.

• Beginners should do one set of 8-16 repetitions of each exercise to fatigue. More advanced exercisers can do 2-3 sets.

• Train each muscle group 2-3 non-consecutive days a week.

• Work each exercise through its full range of motion and use good form.

 

S-T-R-E-T-C-H

 

If you have ever been to a fitness class you are aware that the first thing done before the workout is

stretching, so why is it often overlooked? Stretching is a definite must-do before any cardio exercise or

strength training is to be done. Stretching is relaxing, and it helps our bodies feel good. It can be done

anytime and practically anywhere, but is most important before and after workouts. The more you

stretch, the more flexible you will become. The general guidelines for stretching are [1]:

 

• Stretch your muscles when they’re warm.

• Do static stretches with a focus on tight areas.

• Stretch a minimum of 2-3 days a week, 7 days maximum.

• Stretching should not hurt. Be sure to stay within your range of motion.

• Hold each stretch for about for approximately 15-30 seconds, and repeat it 2-4 for each stretch.

 

Site:

[1] http://exercise.about.com/cs/exbeginners/a/exbasics_2.htm