1. Cardio in Combination with Strength Training- If you need to combine your cardio with Strength training then do your Cardio AFTER your Resistance Training workout. You need that extra energy for the Hi Intensity Strength training and you also want to pump blood into your muscles after you have just broken them down from a heavy resistance training program... So Pump it up first then do your Cardio.
2. Exercise in the Morning - A Recent Study showed that after one year, 75% of
the morning exercisers stayed with their fitness and health program. Compared
to only 25% of those that worked out in the evening. Exercising early gets you
moving and energized as well not allowing yourself to find 1,000 excuses at the
end of the day on why you can't work out.. I am TOO Tired... I am TOO Busy... I
am TOO far from the gym... You know!!!!
3. Exercise @ Home - A Recent study by the University of Florida in Gainsville
found that those that worked out at home lost more weight than those that
trained at a gym. Reason - You are less likely to skip workouts when you do
not have to travel to a place to workout..... NO EXCUSES when the gym is @
home.
4. Exercise Outdoors - Anything you do outside brings the elements into play.
Wind, hills, and other variables... Plus changing scenary helps keep the
boredom out of the workout... No FUN staring at the wall.... If you do train
inside, I recommend changing machines often as well as your program settings to
keep things FRESH...
5. Treadmill vs. Stationary Bike - Stick with the Treadmill.. Weight Bearing
machines always expend more energy than if you were sitting down.. So stand
tall and burn more calories.....
6. Interval vs. Long Steady Cardio - Periodic bursts of Hi Intensity training
followed by moderate recovery is the Answer!!!! You will burn 1 1/2 times the
calories during the same duration if you had done long and steady cardio. In
addition, you will even burn 75-125 additional calories after the workout. Also
keep in mind that long and steady helps enhance your metabolism.. My
recommendation is to do Intervals 75% of the time and mix it up with another
25% of Long and Steady to help mix it up and reduce your chance of injury by
over training.
7. One Set or Three? - One set does NOT Get it done... I always recommend when
first starting out to do One set, but after an adjustment period of learning
proper form and technique, you need to rev it up by doing at least 2-3 sets of
each exercise. A Study published by the Journal of Strength and Conditioning
Research found that experienced exercisers who did multiple sets gained
significantly more strength than those that just did one set. Three is better
than one.
8. Pre-Stretch or Post Workout? - The Journal of Strength and Conditioning
Research states that Stretching may temporarily shut down nerve signals, which
slows reaction time and reduces strength. Other studies have shown that
stretching pre workout does not reduce injury risk. The best time to stretch is
during your weight training workout. Begin all routines with a 5 minute warm up
to warm your muscles and get them flexible. It will increase blood flow and make
your muscles more responsive. So we recommend stretching in between sets or
after your workouts.
9. Free weight or Machines? - Free weights are the way to go. They will make
you stronger, because they place more demand on your muscles, since you have to
stabilize and balance your body. If you are a novice it might be good without
the help of a trainer, to start out using machines, but the way to go for the
best long term results for both strength and body toning, is to use dumbbells,
barbells, and perform those exercises using a stability ball, standing or last
but not least on a bench.
10. Coffee or Carbs? - Carbs are the best.. You body is just like your car, in
that it needs good quality fuel to run well. When you are training, you are
revving your engine and your body needs fuel to keep it going. Caffeine does
trigger your muscles to use fat as energy, but Caffeine has soo many side
effects like headaches, rapid heartbeat and shakiness. As well as some people
have problems with Acid reflux disease that does not bode well with caffeine in
your system. Eat good quality carbs before your workout for energy and make
sure you refuel after you train as well.
If you focus on these 10 Fitness Tips you are well on your way to Getting more
Fit and succeeding in your Fitness and Health Goals.
Til next Time... Rob Your Personal Trainer and Fitness Coach
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