Strength Training Tips

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Strength training is an important part of any workout routine. It is a type of exercise which helps strengthen the muscle mass of the body. As you age, the muscle strength and bone density in the body tends to weaken resulting in accidents and injuries which can hamper your day to day activities.

Stronger muscles improve the metabolism of the body, help reduce the pressure on the heart and keep blood sugar levels in control. Some simple strength training tips are listed below.

muscle

Start off gradually

If you are new to this form of exercise, begin with lighter weights and fewer repetitions, gradually increasing them. Muscle strength is achieved when your muscles get tired momentarily and you cannot continue any further. You will begin to feel this momentary muscle fatigue at the end of a single set of eight to twelve repetitions. Make sure that you rest your muscles for at least two to three minutes before moving on to the next set. Muscles need time to repair, hence do not load your workout schedule with too many strength training exercises else it may lead to injury.

Plan a mix of exercises

Although dumbbells are a convenient and inexpensive form of strength training, you will achieve better results and avoid boredom as well by mixing up your exercises. If you have access to a gym, try out equipments like exercise balls and resistance bands or any other strength training machines that are available. You can sign up for Pilates classes or yoga classes as well to give you that much needed variety and fun in your exercise routine.

Practice proper form

Whatever type of exercise you follow, if your form or posture is not correct, you will not be able to achieve the desired results. It will also add to the risk of injury. Hence it is essential that you learn the correct way to do an exercise. If you are finding it difficult to understand the ideal posture for the exercise, it may be a good idea to fix up a few strength training sessions with a personal trainer. A personal trainer will guide you and monitor the posture of your exercise thereby avoiding injury and help increase the effectiveness of the exercise.
Include whole body exercises

It may seem logical to target your problem areas, however concentrating only on a particular muscle group can lead to muscular imbalance in the body and increase the risk of injury. Moreover, muscles all over the body need to be toned and strengthened for maximum benefits. Concentrate on different muscle groups after every session; for example, you can work on your butt and thigh muscles during one session and move on to your upper body muscles during the next session. Alternatively, you can practice whole body exercises during each session.

Before and after

For maximum benefits and minimum injury, it is essential to warm up before any exercise regime. A simple five minute sprint or spot jogging that will bring up your heart rate is a must. Similarly, stretching your muscles after any workout will contract your muscles and help you feel relaxed.

Healthy Meal Plans for Weight Loss

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Healthy meal plans for weight loss is only one of your options in losing extra weight. You actually do not need to lift heavy weights all the time just to lose weight. A careful planning of your meal will also improve your goal to lose weight faster.

This method of controlling your diet is also good for your health since it will give you more endurance in your daily exercises and work routine. If you do your exercise more than the usual plan that you have, you should also change your meal diet to fit the existing work to avoid stress and dehydration in your system.

Healthy meal plans

Now, if you’re just trying to lose weight and not so sure on how to do it, try to ask for help through your gym instructor, buy some books about making healthy meal plans for weight loss or check the internet for more information. The net will give more alternatives in looking for more ways to prepare a healthy meal and losing weight all together.

You can try a low fat diet, a low carbohydrate diet or you can try the veggie diet for a change. These three diets have are actually advisable to diabetic people but still you can also try this and if the result is not that impressive as you might feel, you can also try other healthy meal plans.

A healthy meal plans for weight loss is your partner in your work outs; the more sweat you give out from your body also requires you to eat more healthy food to compensate this kind physical exertion. Less food in take during a hard routine exercise is not a good idea. Make sure you balance your work and your diet to avoid body break down in the future. Just remember to take more fluids or liquid during a task to avoid dehydration.

During the planning of your healthy meal plans for weight loss, make sure that you check your doctors’ consent and advice before any action to prevent any injuries in your work outs. There is a better meal plan for each person, so check the best meal or diet meal plan before you decided to hit the gym for some work outs.

Remember that prevention is better than cure. Just be wise in your decision and planning about your healthy meal. You know what they say, better safe than sorry.

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Low Intensity Workout Tips

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Every workout routine on the market isn’t right for every person. When you begin a workout after a long hiatus or if you’ve never exercised in your life, you shouldn’t go all out on your first day of training.

The best approach is to participate in a low intensity workout for at least 40 minutes. This is to ensure that you don’t overwork your muscles and become a victim of mental burnout.

low intensity

Low intensity doesn’t mean that you should coast through your workouts. Your heart rate should reach 40% – 60% of the maximum rate. If your heart rate is lower than 40%, you are not getting the most out of your workout. If your heart rate is more than 60% you are doing too much too soon, and your body will feel it.

That’s one of the reasons people quit working out early on in their training. They are so gung-ho about the process that they put in more effort than their body is ready for. In turn, the body reacts negatively and before you know it, their back to the couch with a salty bag of chips. Don’t let this happen to you.

There are several low intensity workout routines you can participate in, including walking, cycling or jogging. These old standbys never go out of style, probably because the exercises are easy to do. To get the most out of your routines, make sure to walk, cycle, or run at least four days a week.

Also make sure to vary your routines. If you’re on equipment, increase the intensity from time to time. Or if you exercise outdoors, search for a place that is hilly. Monitor your heart rate to ensure you are within your zone.