Tag Archive for: @LongBeachTRNR

Why Should You Choose a Fitness Program

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When choosing a fitness program, one should consider the effectiveness of it, their ability to maintain the program, their ability also to stick to a strict regimen and the type of program to choose. Many persons choose a fitness program which can cater to their specific needs; there are persons who need to lose weight in different parts of their bodies as each body has a different shape, or body type. Fat deposits are no respecters of persons and will be on any part of the body which is not being exercised.

There are some who choose programs which will cater to losing fat in their legs, thighs, arms, a vast majority choose to lose weight on their abdomen. Persons have realized that it is almost impossible to stick to a fitness program which incorporates diet and exercise, without the strictest of discipline.

fitness program

Assessing your body mass index or BMI is something persons need to do before choosing a fitness program, or they can get a program which is able to asses it for them. Your BMI gives an indication of where you are with your body weight and where you should be. There is a chart on the internet which tells you the correct weight for your height. Armed with this information your search for a fitness program should be easier. A doctor should also be consulted before undertaking any fitness program.

Even though weight loss in not the only reason persons should require a fitness program, but to live a healthy life, many persons opt to visit a gym or to find a fitness expert to cater to their weight loss needs. They are of the opinion that a fitness expert will more likely get them to stick to their fitness regimen. Persons who opt to go through the internet to find a program are more liable to “fall off the weight loss wagon” than those who have actual persons around them helping them and encouraging them.

Weight loss is largely dependent on the fitness level of each person. Going to a gym can produce results, but not if the diet is the same as before the gym. Weight gain is almost inevitable if a strict diet is not followed along with the exercise needed to gain or maintain the desired body weight.

Bodybuilding is also a form of workout which targets the muscles, the abdomen and the thighs and included in this program is also the recommendation of a strict diet. Fitness programs can be found on the internet and covers many aspects of fitness such as, work out, exercise, weight gain, bodybuilding, weight training, workout routines weight loss and how to get the best out of your gym.

Weight loss is one of the key areas which are catered to by a fitness program; persons are now more concerned about their weight and trying to lose some. Being obese is not a good thing and this can lead to many illnesses and complications for the persons who are.

Fitness programs should be introduced as a way of life, many person are not knowledgeable as to how to live a healthy life, how to incorporate diet and exercise into a fitness program. Routine exercise is also a good way to lose weight as the more you exercise, the more weight you will lose if you stick to a diet low in fat and which is also fiber rich.

The trick to successful weight loss is to burn more calories than you consume on a daily basis. Running, walking, swimming, jogging and aerobic exercise are also introduced into the fitness routine along with a proper diet, which is important in achieving your goal of being fit and healthy, or weight loss, whichever is your aim.

6 Tips to Cope with Stress Eating

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Stress eating can lead you to depend heavily on comfort foods; foods that are laden with calories, sugar and salt. Stress eating therefore leads to sudden weight gains and health problems. Also, stress eating is addictive and once a person is used to munching their way through stress, they find it difficult to stop.

Here are some effective tips to cope with stress eating:

Stress eating

Understand your problem

This is the first tip. Stress eating is often mistaken for needful eating because stress saps you of energy, makes you feel listless and empty. Therefore, victims have to develop a super sensitive antenna to detect stress eating and recognize it for what it is.

Relax

People turn to comfort foods during stress so they can help the body unwind and get some comfort. It is more productive to look for healthy ways of de-stressing. Deep breathing, yoga, music or exercises can help you relax.

Postpone

Postpone the act of eating for 10-20 minutes. Actual hunger tolerates delay. By postponing the act of eating, you can control the urge to eat junk food. Besides, postponing the urge may get rid of the food craving altogether. This is one of the most effective tips to fight stress eating.

Exercise

Daily exercise is a natural stress fighter. More importantly, it can help you overcome the bad effects of stress eating. Exercise need not be rigorous. Even light exercise will do. But commit to 15-20 minutes of exercise every day.

Portion control

If you are used to stress eating, there may be times when you cannot deny yourself the pleasure of food. In such cases, simply indulge yourself. But, instead of gobbling the entire cake, eat a thin sliver. Enjoy the taste and savor the flavor.

Try, try, try again

Don’t give up on yourself. It is not as hard as it seems. Small steps will lead you to success ultimately. Slowly but surely, you will succeed in breaking the unholy nexus between mood and food!

7 Advanced Stability Ball Workouts to Strengthen Your Core

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A stability ball can be one of the best tools that will help you in strengthening your body. Many people like to use a stability ball to train their core muscles and improve balance and coordination. Here in this article, I will show you many exercises that you can use in your stability ball workouts. Some of these moves can be tough and may require some previous experience in using the ball.

When you are using these exercises in your stability ball workouts, it is recommended that for your first try, you hold onto a wall or hold onto something stable to help you learn the movement. Also, as part of your stability ball workouts, you should perform 1-3 sets consisting of 10-15 reps for each of these exercises.

stability ball

Stability Ball Workouts #1: Ball Twist

  1. Get yourself into a push up position, except that your feet will be laying on either side of the ball. You should turn your ankles so that they are hugging the ball.
  2. While keeping your body straight and hands directly under your shoulders, slowly twist the ball to the right.
  3. Then repeat by twisting it to the left.

Keep in mind that your shoulders and back should be leveled during this exercise; don’t let your body sag in the middle.

Stability Ball Workouts #2: Butt Lift

  1. Sit next to the ball with your glutes (butt) on the ground. Your head, neck, and shoulders should be supported by the ball, and your knees will be bent.
  2. Squeeze your glutes and raise your hips until your body is forming a a straight line; your knees will be bent at a 90° angle. (you will basically look like a bridge)
  3. Hold that position for 3-5 seconds, then lower your body and repeat.

Stability Ball Workouts #3: Back Extension

  1. Lay on top of the ball, face down. Position the ball under your hips & abs. You can leave your knees straight or bent (but your feet should be touching the ground). Keep your hands behind yourself.
  2. To do the movement, you are going to try to slowly roll the ball. You should lift your chest off the ball and bring your shoulders up until your entire body forms a straight line.
  3. Lower your body and repeat

Stability Ball Workouts #4: Hip Extension

  1. Lie down on the ground, with your feet on top of the stability ball. Relax yourself.
  2. Using your abs, lift your hips off of the ground (squeeze the glutes) until your body is forming a straight line.
  3. If you would like to make this more challenging, lift your hips up and then lift one leg off of the ball. Hold for a second, and then lower your body. Repeat by lifting your other leg off of the ball.

Stability Ball Workouts #5: Ball Rotation

  1. Lie down on top of the ball, with the ball positioned underneath your shoulders. Keep your arms extended over your chest, with your palms together.
  2. Position your body to form a straight line (you will look like a bridge).
  3. Tighten your glutes and abs, then slowly twist your body towards the right. While you are doing that, move your arms downwards so that they are parallel to the ground.
  4. Come back up and repeat by moving your body to the other side.

Be sure to not fall off your ball by rolling too far! Use your abs to twist your body!

Stability Ball Workouts #6: Ab Roll

This exercise should not be done if you have back problems!

  1. Kneel down on your knees with the ball placed in front of you. Put the ball in front of you. Then place your arms on top of the stability ball, with your arms parallel to each other.
  2. Tighten your torso and slowly roll the ball forward. You should roll the ball forward as much as you can without arching/straining your back.
  3. Squeeze your abs and slowly bring the ball and body back to its start position.

Stability Ball Workouts #7: Ball Balance

  1. Lie face down on top of the ball. Place the stability ball in between your abs and hips. Keep your hands on the floor, and your legs straight (your legs will be off of the ground & they will be parallel to the ground).
  2. Hold this position for 20-35 seconds, while keeping your body straight.
  3. While you are doing step 2, you will take your left arm and slowly raise it off of the ground. You will now only have 1 arm to support you.
  4. Keep your arm up for about 3-5 seconds, then repeat it by lifting your other arm of the ground.
    While you are doing steps 3 & 4, do your best to maintain balance; don’t roll off of the ball or collapse! Maintain a straight body!

With these 7 advanced exercises, you’ll have an amazing stability ball workouts that will give you a strong core within no time. Work your body often and maintain a good diet and you’ll have that great looking body you’ve always wanted.

Top 3 Fitness Program Mistakes

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Prior to beginning a fitness program you should have the greatest intention of succeeding beyond your wildest dreams. The challenges arise when most exercise program participants, unfortunately, fail to see progress, and do not reach their goals.

Most often fitness training program participants get easily frustrated, and eventually give up on their quest towards reaching their wellness goals. Patience dwindle, and hope quickly fades away. The heartbreak generally occurs as a result of three core fitness program mistakes. If these mistakes are avoided, then workout program success probability increases dramatically.

program

Avoid these 3 most common workout program mistakes.

1. Not devising, and following a clear cut plan.

If you fail to intelligently plan your workout program prior to starting a routine, then you are more likely to not succeed. It is very important to devise a custom fitness program that is tailored toward your specific needs, and desires.

When I say create a workout plan it involves writing out your specific goals, and scheduling your gym time on your calendar. You will ultimately know exactly when your workouts will occur, what specifically you will do, and for how long you will workout. These variables are fully planned out prior to beginning your health fitness program.

Success is all about recognizing what you want to accomplish, why you want to accomplish it, and taking action as dictated in your exercise plan.

The bottom line is don’t start a workout program unless you have a focused plan in place.

2. Not incorporating the necessary fitness components.

Unfortunately, most people who do not have an exercise routine in place, prior to entering the gym, fail to incorporate all the necessary components for success to occur.

People who wish to lose body fat tend to focus only on cardiovascular exercise, and fail to compliment it with strength training. The result is a short circuit in progress. Why not use the best possible formula to accomplish your specific goals? Yes, it ultimately comes back to your fitness exercise program planning.

Strength training, cardiovascular, and flexibility exercises are the three main components of any fitness program. Depending upon your specific goals, it is necessary to place emphasis on each of these components differently. Remember, workout goals vary from person to person, just as some people wish to lose fat, others desire to increase muscle.

Make sure your fitness plan has accounted for these three variables.

3. Not working hard enough.

Getting excellent exercise program results takes work! If you don’t push yourself, then the results witnessed will be slim to none. I always recommend for my fitness training clients to work up a sweat during a workout session. The sweat factor is a good gauge of exercise intensity. Of course, a smart exercise program participant will progressively increase intensity over time.

Along with not working out hard enough, consistency is a mandatory variable in order to reach your fitness program goals. Once again, it all goes back to your initial plan. You will know exactly when you are working out, each week, because the exercise time will be scheduled on your calendar. Planning ahead is everything.

My intention in writing this article is to help you succeed on your workout plan. Doing so is just a matter of avoiding these top 3 fitness program pitfalls. You can succeed!

Avoid Stress Eating with These Dieters Tips

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Wondering how stress affects your resolve to lose weight? A new survey finds that if you’re a frequent dieter, you’re more likely to indulge in stress eating. What’s more, those who indulge during stressful times tend to pig out on calorie filled, fat laden junk foods.

Researchers suggested some dieters tips, including indulging in the occasional slice of cake might just make you less likely to binge on cake during a stressful time.

dieters tips

The thing is, if you’re always dieting, you might just give up when you’re feeling stressed – eating what you want, when you want it. It’s human nature, after all, to want to feel good, or avoid feeling bad. Food does this for many of us, and over time the association of food with love and good feelings grows so strong that it fuels cravings for years to come. Soon it feels unnatural not to eat as a response to stress.

Chronic stress keeps the body’s natural systems on high alert, ramping up the production of stress hormone cortisol, and one of the responses to long term stress is to search out very pleasurable foods… high energy choices with lots of fat and sugar. These foods help your body maintain its reserves and cope, and eventually dampen down the output of the stress system.

Earlier research has found that stress does cause biological as well as psychological changes that impact the kind of foods we crave and what we eat.

To understand more about food consumption and stress, the research team recruited 158 adult subjects to complete a question survey that uncovered some interesting things about stress eating.

Everyone in the survey who ate under stress also reported that they chose foods that were more calorific and were higher in fat, salt, carbs and sugar during these times.

Other findings of the survey include…

  • Just 20% of respondents said they followed the same eating pattern whether stressed or not, about 40% ate less when stressed, 40% ate more.

  • Stress overeaters had a much higher chance of being on a diet lasting at least 2 weeks, and yet they had wider waistlines, bigger hips and were heavier, on average, compared with those who didn’t eat under stress.

  • Stress overeaters eat even unhealthier foods than those who don’t eat when stressed… the overeaters under stress preferred chocolate, candy or another sweets when stressed.

  • On the opposite end of the spectrum, 40% of people who eat less under stress craved fruits, veggies and cheese during a stressful time.

In the long run, when it comes to stress eating and your weight loss goals, one of the best dieters tips is to figure how to manage the inevitable upheaval and tension with things other than food… exercise, deep breathing, a walk outside, time with a pet… whatever works for you.

It also helps to make the effort to learn about your feelings and what might be triggering them. Negative emotions, despite what you’ve been told, or told yourself, aren’t bad. They’re simply giving you a message that something isn’t right… what’s stressing you out or what needs to change. Ignoring the problem only makes things worse.

Training with Stability Balls

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Stability balls are also known as gym balls, Exercise balls, Fit balls, Balance balls, Flex balls, Stretch balls, Yoga balls, Pilate’s balls, Ballast balls or Swiss balls. They are a product that has been around in the fitness industry for many years.

History tells us that the balls were originally used for Physical Therapy and rehabilitation purposes and from here they were seen as a piece of apparatus that could assist people with Strength Training, Flexibility and Core work.

stability balls

Stability Balls: Versatile

The Stability ball is very versatile and also highly portable so it can be used in the gym, for training in the park or taken to someone’s home. It doubles as a bench, where the client can either sit upright doing their weights or body weight exercises, or lying down doing back chest or arms work. In comparison to buying a bench which is far heavier to transport or lift the ball is less than a quarter of the cost.

A bench allows you to isolate or support the body weight where as the ball focuses on the balance and Stability challenge more. It isolates a part of the muscle group and focuses on strengthening the muscles around the contact point, whereas with a flat back there is no possibility to work on a section of the back or arch the back in any way.

When using a bench for abdominal work again there are limitations when it comes to lever length and positioning of the body, but when you use the stability ball your options include the wall, side lying position, lower abdominal work or crunches.

Improve Your Posture With Stability Balls

The stability ball is also widely recognized as a tool to promote good posture and can be seen in many work places as a substitute for chairs. The ball helps alleviate slouching that is most common in chairs and makes the person sit more upright. For people with lower back problems it also allows shifting of weight to distribute less pressure on the spine.

In the fitness industry, professionals continually came up with more uses of the ball and two of these areas are power work and sports conditioning.

Due to heavy weights being used in the exercises, some stability balls were exploding under the excess load and this led to some injuries. So the stability ball companies developed new balls that had a minimum standard of breaking under load. Most balls and insurance companies require a loading figure or Anti- burst rating of around 350kgs.

So when buying a ball, check that you buy the right size for your use and also the right strength rating. Prices will vary.

BOSU Balance Trainer

BOSU have a new Stability ball on the market called the BOSU Ballast Ball.

The ball has weight inside (shot or sand based) which is used as Ballast or counter weight. You can lift it, shift it, or shake it, depending on how you move the ball and how fast. It was again originally developed for rehabilitation and is a great tool for shoulder work, and core stability.

Its next major use is as a normal stability ball that allows you to do all the exercises you would on them, but with the versatility of the added weight you can combine single strength and movement exercises such as a squat and jump press into a sports specific move.

The added advantage of this ball is that it will not move or roll away from you. This also eliminates the need to anchor your feet on or against a wall in a lot of stability training exercises.

4 Time Saving Physical Fitness Program Tips

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When it comes to your physical fitness program, wouldn’t it be nice to save valuable time, and still benefit the same, or enjoy even better workout results?

Let’s face it, in today’s society, time is the ultimate asset. There is generally never enough time in the day to complete all the tasks you want, including your workout routine. One of the biggest challenges people have in achieving health fitness success is having the time to do it. As a fitness training consultant, I always hear the excuse of I don’t have time to exercise.

fitness program

Therefore, the best case fitness training program would be one that saves you valuable time, and delivers as good, or even better exercise program results. Who has time to waste these days on a time consuming, ineffective fitness plan?

So here is what I recommend you do to speed up your physical fitness program time. Follow these 4 simple time saving exercise routine tips, and watch your time in the gym shrink to a manageable level. By decreasing your time in the gym, there is an excellent chance that you will be able to keep your fitness exercise program commitment of consistency, and never ending improvement.

1. Be workout prepared, and focused.

Prior to starting your fitness program, you must be totally clear on what exactly you are going to do prior to entering the gym. You should be not only physical fitness program clear, but completely focused throughout your fitness exercise program session.

Working out prepared means knowing exactly what exercises, what order, how many reps you are shooting for, and how long you will spend working out. I recommend writing all of this important data down in your exercise journal prior to walking into the gym.

As far as the best fitness program focus, avoid talking to people during your workout. Stop reading the newspaper between exercise sets. Leave the cell phone in the car. Have a backup plan for exercises when machines are busy.
When you begin your physical fitness program you are laser focused on what you will accomplish. This workout approach will not only save you time, but deliver you much better results.

2. Follow a properly structured, backed by science, fitness plan to help get better results in much less time.

Please understand, not all fitness training programs are created equal! As a matter of fact, most are severely flawed, and not backed by sound exercise physiology principles. It is important to be on a fitness routine that is both effective, and very time efficient.

3. Increase your exercise intensity.

In your new time saving workout routine, you will want to progressively increase your exercise intensity. This little strategy will instantly deliver you fitness training program success in less time. When it comes to results, increasing the exercise intensity delivers more bang for the fitness buck.

For your cardiovascular fitness plan use the HIIT (high intensity interval training) method of training. It will deliver better physical fitness program results in less time.

Use HIT (high intensity training) for your strength training fitness plan. HIT is where you train to momentary muscle failure, and progressively increase resistance over time, driving up the intensity of exercise. Incorporating this workout method will surely equal better results in less time.

4. Schedule your exercise program time.

In order to be as efficient, and effective as possible, schedule your workout program time on your calendar. Be specific, like Tuesday from 3:30 to 3:50 you will do strength training, and from 3:50 to 4:10 you are doing cardiovascular work. At 4:10 you are to be finished, and out of the gym. Stick to your exercise time schedule. Once again, this tip comes down to smart planning prior to entering the gym.

Follow these 4 time saving physical fitness program tips! Doing so will not only save you a ton of time, but get you better workout results along the way. Enjoy your new found free time!

Tips to Stress Eating

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Stress is one of the most common causes of overeating and weight gain. Can you relate? Your day gets busy, life feels overwhelming, and you find yourself (without much thought) inhaling a sugary fatty “treat” because you think it’s going to make you feel better – and it does for about a minute. Maybe you turn to junk food to “boost energy” or to help you deal with your feelings of anxiety, frustration, anger, or sadness. All the while you’re gaining weight and feeling worse instead of better.

As much as you want to stop stress eating, it’s hard to control because (ironically) it happens when you’re stressed. It’s not enough to just tell yourself not to do it. In fact, trying NOT to stress eat can actually intensify stress and make you want to eat more. It is possible however, to break the cycle of stress – stress eating – more stress with the right plan.

Wonderfully Fit PT

A plan to successfully control stress eating is not just about food. In fact, it doesn’t start with food at all. A few non-food strategies and a bit of practice can make a huge difference. It takes persistence and creative ways to calm and successfully soothe yourself. The goal is to rewire your brain to identify certain non-eating behaviors as comforting, and to use those behaviors when things start to feel stressful. These three stress busting strategies can help you to calm down and take control.

STRESS BUSTING TIP 1: Be Aware and Take Care

Much of stress eating is so unconscious that it happens automatically and you may not even realize it. Before you can make changes in your behavior, you need to be aware of what you are doing. Keeping a journal can help. Write down where and when you stress eat. Was it during work or late at night when you are alone? Do you notice any patterns? Try to determine whether or not you were physically hungry. At first you may be journaling after the fact, but eventually you’re awareness will increase and you will catch yourself before you stress eat. This is the goal; and then you can decide to NOT stress eat and do something else to cope.

STRESS BUSTING TIP 2: Stop – N – Swap

If you remove stress eating from your life, you have to replace it with something. Write down a concrete list of all the healthy, non-food related activities that give you a quick pick-me-up on a tough day. Here a few simple examples.

STRESS BUSTING TIP 3: Practice Yourself Calm

In addition to the techniques mentioned above there are many other ways to calm yourself without eating, such as journaling, meditation, connecting with others, distraction, guided imagery, aroma therapy and other ways to pamper your senses. Try out these techniques when you aren’t craving food so you know exactly what to do before you really need them.

Now, let’s talk about a few stress-busting foods. There are certain foods that have calming properties based on how their specific nutrients are used by the body. Here are a few you can try:

Tea. Green, black, and white teas are packed with flavonoids; natural antioxidants that may help blood vessels relax and lower blood pressure. If you are sensitive to caffeine, go for decaffeinated varieties. And be sure not to add sugar or an artificial sweetener to your tea. Dark chocolate, red peppers, citrus fruits and berries are other flavonoid-rich foods.

Dark green vegetables. Veggies such as broccoli, spinach, kale and other greens are high in B vitamins, which can help fight anxiety. Research suggests people with low levels of these vitamins are more likely to have depression than those with normal levels.

Nuts. Almonds and cashews are rich sources of magnesium, a mineral involved in production of serotonin – a chemical produced by the body to help it relax. Like dark green veggies, nuts are high in B vitamins. They are also packed with healthy fat and some protein to reduce cravings and keep hunger at bay.

Improving Your Health with Stability Balls

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We can easily spot a large rubber ball at a gym or in the house of your friend. It is called a stability ball which is very helpful in performing various exercises without causing any injuries to your body. Kids usually find it as a good toy to play with.

Here in this article you will find out why it is one of the best exercise tools which is cheaply available in the market today. Many become skeptical when it comes to the idea of doing exercise on a ball. But a stability ball can challenge your body in such ways which you never thought to be possible before.

stability

The first thing that one must understand is that stability balls are not something which were invented recently and eventually became prominent. It was first used by physical therapists during 1900s. Orthopedic surgeons of that time found this simple device to be very effective in the rehabilitation of patients after surgeries. Various flexions could be performed without much effort. This prevented any injuries from happening.

They can also be used for preventing the emergence of any physical disability. Stability balls are usually large and are made with heavy-duty rubber. When inflated, it can sustain pressure up to 700 pounds.

It is easy, comfortable, and supportive for using as exercising aids. The air inside the ball makes it to curve around your body’s shape and gives us optimum support for performing various types of exercises. Changing positions during exercise is also easy as you can stay off the floor by giving support on the ball. Major muscle groups can be worked together for getting optimum benefit for your whole body.

Some of the benefits of using stability balls for exercise are that you will get improved muscle tone, muscle strength, and endurance. The stability of the spinal cord is also improved. There are certain aerobic training programs which are specifically developed for stability balls.

The simple act of balancing your whole body on to a stability ball will give you improved balance, stability, and coordination. It allows you to maintain proper body posture and balance during your daily activities. Normal exercises which we perform in gym are concerned with increasing the strength of specific muscles. They don’t improve the functioning of ‘stabilizer muscles’.

But by doing exercise with stability balls you are working all the stabilizer muscles which are very important for maintaining right posture and for avoiding injuries.

How to Choose the Right Fitness Program for Weight Loss

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Fitness programs exist in multitudes, the only catch being that not all of these are useful or effective. They are not one-size-fits-all solutions which are created to match the preferences, desires and needs of a wide spectrum of individuals.

Thus, the onus is on the individual intending to lose weight to choose the right weight loss program as per his/her needs.

fitness

When it comes to losing weight, there are three factors which play a seminal role – fitness program, a healthy diet and lifestyle. Before you choose a fitness program, you should first assess your own physical condition at that particular moment. If you have certain underlying medical conditions then you should choose fitness programs that would help in improving the condition. Avoid programs that tend to strain the problem area or may aggravate the medical condition. For instance, people having heart condition should not engage in high impact exercises or interval training sessions.

You should choose fitness programs as per your personality. While you can take recommendations from friends and families, don’t assume that just because a particular program worked for your friend or colleague or family it would also work for you. You must particularly avoid purchasing weight loss programs released by celebrities blindly because they might not be suitable for your circumstances.

Always choose a program which incorporates the kind of moves or exercises that you enjoy doing. This would ensure that you won’t feel as if you are exercising because you will have a lot of fun and also sculpt out a leaner and slimmer body for yourself. For example if you like dancing then it would make sense to opt for fitness programs that are all about dance moves.

One of the common pitfalls of people choosing the right fitness programs for themselves is that they tend to select only one weight loss program. Variety is the spice of life – this phrase has to be kept in mind when exercising. When you choose only one program you will eventually get bored of doing the same moves again and again.

Thus, it is advisable to enroll for a whole bunch of different fitness programs and follow them on different days of the week so as to break the monotony and prevent boredom from sinking in.

It is also advisable to obtain fitness plans that include change in duration, speed and dexterity of the exercises. You should also incorporate strength training and cardio exercises at least thrice a week in order to move the level of your physical fitness up a notch.