SlinXtra - Fitness resolution (Lose weight before the next summer)

FITNESS, WORKOUT, EXERCISE PROGRAM, FITNESS ROUTINE

Fitness resolution (Lose weight before the next summer)
A GOOD OPPORTUNITY TO DO SOMETHING ABOUT YOUR FITNESS
LET’S GET STARTED

If you believe your workout is going to be boring, then it will be. Try thinking of it as a playtime period. This will assist in allowing you to approach your workout with a positive and stimulated attitude - and with such an attitude, then that is exactly what you will experience. Remember, you do not have to work harder or longer to achieve such a positive outcome, you merely have to work differently.

A key point to note in planning any activity in life is that variety is one of the essential keys to enjoyment. According to the experts, variety is a crucial element of both physical and mental well-being as well as contributing to a healthy lifestyle. Variety in your exercise program is also the key to ensuring that your body has an all-over workout, developing balance through strengthening a wide range of muscles and working all your joints.

Out with the old

A varied workout resulting in challenging different areas is more efficient. This is because you are forced to concentrate on what is happening and how you are doing it. If you do the same old exercises in the same old sequence over and over again, concentration will tend to lapse as your body becomes accustomed to the repetitive routine. This in turn can result in the incorrect execution of movements and therefore a less effective workout and, in the worst case scenario, could lead to a serious injury through lack of concentration.

A common fix for such exercise scenarios is the use of a cross-training based workout. This can give some form of solution to a set, programmed series of boring exercises - but it definitely is not the answer to all cases of repetitive workout situations. If you are training for a specific type of event or working out as part of a recovery program for an injury, targeting a specific muscle group for repetition with the same exercise may be the best therapy.

In summary we should be looking to target skeletal health through muscular strength, flexibility of the joints, conditioning of the cardiovascular system and mental well-being. Allow for some overlap in each of the various regions of the body when putting together such a fitness program but try and include aspects of all of the foregoing factors when devising your workout routine.

Spice up your life

As already mentioned, if you are into a workout routine that you basically enjoy you may not have to incorporate a lot of change from what you are doing or how you are doing it if you are attempting to retrieve that bounce and stimulation you once had. Simply adding a new component or varying the sequence of events may have a major effect on the challenge you are presenting your body with. If this does not work out the way you want it to, then why not try an entirely new routine.

Some simple fixes such as substituting free weights for a machine workout can put a completely different challenge on the muscles you are employing. Free weights require a lot more coordination and balance then a controlled movement with a limited range typical of a weights machine. Substituting kickboxing for a step class will give you much the same result as far as a workout is concerned, but the challenge on your body is of a completely different nature.

And if you consider it necessary to get back on track, why not splash out and spend the money on a consultation from a personal trainer. Many people do this on a cyclic basis (often around the six months point) just to get some pointers and guidance on the best way forward. You may be able to find those little niggling irritations that were not allowing you to achieve maximum results but you were not able to pinpoint with such guidance. It may be a very simple fix such as positioning yourself differently or performing your exercises in a different sequence that allows that polish and contentment you have been looking for.

Ensuring variety

The following are the minimum basic elements that your workout should contain. They are best achieved by employing a variety of exercises, presenting a variety of challenges, over a given period.

Cardiovascular training activities: at least 30 minutes, at least three times each week. These can be of a weight-bearing nature or supported (jogging and aerobics could be considered weight bearing, whereas swimming could be considered supported under this classification). If possible, make it a mixture of the two.

Strength training: should take place at least twice a week. This will ensure that your muscles get the toning and maintenance to retain their mass.

Mind body activity: at least once a week in the form of a Pilates or yoga class. This form of activity assists in maintaining flexibility as well as giving a much-needed mental relaxation period.

Rest: at least for one day per week. This day of rest does not have to be Sunday as this typically is a good day to get out with the family for some fun aerobic-based exercise. But don't forget that the body needs time to recover from the activities and events you expose it to.

Typical weekly fitness routine

Monday could be that day for rest. It is one way of not feeling guilty about having the Monday blues and taking it easy.

Tuesday is definitely a good time to get serious. Start the day with a run or a workout in the gym and then spend some time on the treadmill or stepper. Push yourself to get the perspiration going, but do not overdo it. Leave enough energy for a half-hour weight session to work the upper body for balance after the lower-end work out.

Wednesday is a good time to have a game of touch football or similar. Swimming is an alternative, best done using a variety of different strokes and varying the pace every couple of laps.

Thursday is time for a mid-term break, but not a complete rest. Take time out for yourself with a Yoga or Pilates class or some other form of mind/body experience. Do not worry if it does not work the physical side of your body too hard.

Friday is time to get back at it with a good period on the weights targeting all regions of the body including both upper and lower muscle groups. Follow this with a good stretching session to help keep flexibility at its peak. Hold the stretch positions a little longer if comfortable and take each joint to its limit of travel.

Saturday should be treated as your day. Reserve an hour or so to fit in another mind/body session but the day should essentially be yours.

And so we are back to Sunday. Make it a fun filled day, doing lots of whatever you enjoy doing with whoever you enjoy doing it.

But remember, sitting in front of the TV having a beer and getting excited because your favorite football team is winning does not count as a high intensity activity(BkkPost).