EXERCISE TIPS

EXERCISE TIPS FOR BEGINNERS

Beginning an exercise program can be very overwhelming and painful if you aren’t careful. Warming your body up and stretching prior to exercise is very important for your health and will allow you to see better results, as well as to enjoy the workout more. Warming up and stretching raise your body and muscle temperatures, along with preparing your cardiovascular, respiratory, and nervous systems for the demands of exercise by slowly increasing the blood circulation.


Warming up will allow all of your connective tissues that haven’t been stretched recently to handle the stress put on during exercise, limiting your chances for injury. Connective tissue is similar to hard plastic; if you don’t warm-up plastic it won’t be flexible, and is much more likely to "break."


Proper warm up and stretching also help reduce the severity of soreness in the next day or two following the workout. The increased blood flow helps deliver more oxygen to the muscles and gets rid of the waste products that contribute to soreness. Increased blood flow also helps bring more fuel to your body, resulting in better performance.

Warm up with a low impact exercise, such as biking, an elliptical machine, walking, or rowing. These exercises allow your body to warm up with limited stress to your joints
Another reason for soreness is trying to do too much too soon. Don’t try to make up for lost time. Start out with a few exercises and slowly progress. Your body will gradually adapt to the increased stress. If you are starting resistance training for the first time, try picking 1-2 exercises for each area of the body - the upper body, lower body and core. Also take into consideration the anterior (front) and posterior (back) parts of the body.


For example, if you pick two core exercises, you might try bicycle crunch for the abdominals (front of the body) and lumbar extension for the lower back (posterior part of the body).If you are a beginner to aerobic training, start out with something like walking that raises your heart rate a little bit, nothing that will get you too out of breath. Try doing this for 10 minutes the first few times you exercise, slowly progressing the duration of the workout. If you've increased the time to a point where you can handle 30 minutes at that pace, start building a little more intensity. For example, you could attempt 2 or 3 days of 30 minutes each at your initial pace, followed by a 10-minute day at an increased intensity.

Another area of frustration for the beginner is energy level. Most people expect to exercise the first few weeks and experience a shot of energy. In actuality, the opposite often occurs. Your body isn’t used to the added stress, which causes you to feel fatigued and even drained, especially if you overdo it. Don’t get discouraged; it’s natural to feel this way until your body adapts. As your body acclimates itself, your cardiovascular system will become more conditioned, causing you to have more energy and focus throughout the day. Your efforts will pay off.


Overexertion will trigger stiffness and soreness, causing many people to give up on exercise completely. If you do overdo it, there are a few things you can do to feel better. Exercise actually breaks your muscles down – sleep, nutrition, and hydration play a vital role in their recovery. Proper rest, refueling your body with healthy food, and drinking plenty of water will help you recover much more quickerly. In the days that follow, doing a low impact exercise at a low to moderate intensity and stretching will deliver more oxygen and blood to help clean out the waste and bring more nutrients to your muscles.


Your body loses a large quantity of water when you work out, so it is very important to drink more water as you exercise. Active people should drink at least 10-12 eight-ounce cups a day, throughout the day, taking extra care to rehydrate during the workout. This will keep your joints moving fluidly and flush out the toxins that might be building up in your muscles. Headaches, stiffness, and cramping are all results of dehydration.




EXERCISE TIPS FOR WOMEN

As we all know womens are very caring and conscious about there weight and there body and why not it is there right to do.Now if you are  a women and reading my article which you are doing,i am going to give you some tips which can  be really handy for you.Between two sexes men and women-women definitely got the short end of the stick when it comes to loose weight.Women loose weight slower rate then compare to the men.I know this unfair but god has created us and you can ask this question to him but not now it's still a long journey to complete and you are planning to do so that's why you are reading this.


Now get ready and read all the thing which i am telling you below so here we go:-


JOGGING


Due to the average hectic schedule, woman just don’t have time to run 5-6 miles a day  . Luckily, that isn’t really required for losing weight . The best way to shed pounds is to be active as much as possible, and that means Jogging. Jogging is a less-intense, lower-impact form of running that can be done three times a week, for 30 minutes at a time – and still give results. For those new moms out there, jogging behind a stroller is just as good (and even better, I say).


SPINNING


I know many think of pilates as a fad exercise. Really, although, pilates is a good way to get active and boost your metabolic and cardiovascular performance. This is basically cycling without going anyplace. There are spinning classes that offer motivation and counterbalance, in addition to the sociable affiliation that many women miss with exercising (and that many men do not seem to miss at all).


WEIGHT TRAINING


This is more a type of exercise than an exercise, per se, but it is still important. Did you know that muscle requires more energy per day for its own maintenance and performance than fat? That seems pretty sensical, right? Well, it also means that building muscle can help you lose weight, and not just make you stronger. Of course, few women want to bulk up, but fortunately, just about every woman can add a bit of muscle, look better, lose weight faster, and still not look like they cast their time feeding raw beef and living in the gym.


KICKBOXING


Usually it’s men who are in movies blowing stuff up and punching out villains. But women can get in on this too (well, minus the blowing stuff up part).  Kickboxing not only increases your cardiovascular health, it also increases your aerobic endurance and tones muscles too  . Plus, it’s fun – and for women, can be incredibly empowering.


 I can personally recomment to take a class with a friend or two to give you added motivation  . Just don’t beat them up!












EXERCISE TIPS FOR MENS

While it is a well-known fact that men and women have different personality characteristics, it is a lesser-known fact that men and women have different exercise personalities, according to Indiana University (IU). According to the findings from a 2010 study of male and female worlout routines, UI discovered that men were much more likely to stick to their exercise routine if ilfting weights were a factor. This finding further illustrates that men have special needs when it comes to exercising.

Avoid Overtraining

It is a mistake both beginners and advanced exercisers make. They exercise too much, which can lead to overuse injuries. If you are currently not exercising, it is important to start slowly. Do not expect to run 10 miles in one session or lift weights that are too heavy. Instead, begin with a weight that allows you to perform anywhere from eight to 20 repetitions at a time. As a general rule, lift a weight that is 60 to 80 percent less in weight than a weight you could lift only once, according to the Whole Fitness website.

If you're an intermediate to advanced exerciser, overtraining can come in the form of exercising too often. Mixing up your exercise routine is best for avoiding this. For example, alternate cardiovascular sessions, such as running one day and riding a bicycle the next. You may also wish to utilize a training split, which varies the body parts you lift weights for each day. For example, Monday could be chest and abs, Wednesday could be back, shoulders and triceps, and so on.

Fuel Your Body

Many men exercise with the goal of losing weight, building muscle or a combination of both. If this is the case, it is important to fuel your body with the right foods that promote weight loss and build muscle. Start your day off with a good breakfast that features a mix of healthy carbohydrates, such as whole-grain bread and egg whites, which can fuel your body for the workout to come. As protein is a building block of lean muscle, consuming a protein shake or other protein snack before and after an exercise session may prove beneficial.

Practice Proper Form

Good form is vital to injury prevention and a good workout. If you have never performed a full weights or cardiovascular routine or experience aches and pains, such as a strained back or neck, following a workout, chances are your form could use some help. If you exercise at a gym, consult a fitness professional or ask for a referral. While a person evaluating your form one-on-one often is the best way to receive personalized feedback, you also may be able to learn from suggestions read in magazines and on reliable websites. Using a mirror, practice an exercise and observe yourself for any technical imperfections that could lead to problems.

Incorporate Cardio

While the weights section of a gym is where most men gather, it i imperative you branch out to perform some cardiovascular exercise. Heart disease is the number one killer of men, according to the Quality Health website. This means you must incorporate some heart-pumping exercise into your fitness routine to keep your heart healthy and strong. Aim for 30 minutes a time for at least four sessions per week of running, walking, biking, swimming, climbing stairs or performing other heart-pumping exercises.

Warm Up First

Warming your muscles prevents injury and strain and helps to keep you flexible. This helps to keep your joints from feeling stiff and from aches and pains occurring, according to the Quality Health website. This means performing a low-intensity exercise, such as biking or walking, for 10 minutes.