Friday, October 20, 2017

5 Tips for a Great Workout

January 1, 2010 by admin  
Filed under Exercises, Featured

Intro:  Are you working hard in the gym and just don’t see the changes you want?  You may be shock to learn that your well-intentioned fitness routines can put the brakes on weight-loss goals.  – Story from Prevention Mag.

1) Don’t: Sacrifice good form for speed

Do: Slow down and stand tall

The results: Burn 50 extra calories per session

High-intensity exercise may burn loads of calories, but not if you’re hanging on to the handrails for dear life. It is important to focus on your form, even if that means lowering the intensity.. By sloughing you recruit fewer muscles and burn fewer calories. Standing while lifting weights boosts calorie burn by about 50 calories per half hour. 3, Best of all, one study shows that good posture allows you to take in more oxygen so your workout feels easier, even while you’re blasting more calories.

2) Don’t: Exercise while thirsty.

Do: Sip 15 ounces of water two hours before working out

The results: More energy to lift weights and firm up faster

Experts are constantly back and forth on the merits of the eight-glasses-a-day guideline. However, when it comes to working out, the importance of drinking up is clear. You’ll fatigue faster and your workout will feel tougher than it should.

In recent studies, discovered that exercisers who were dehydrated completed three to five fewer reps per set while strength-training. Part of the problem is that dehydration decreases the body’s levels of anabolic hormone that are necessary for strong muscles. On workout days, drink an ounce of water for every 10 pounds of body weight (i.e., 15 ounces if you weigh 150) one to two hours prior to exercise. Then keep sipping during and after your session to replenish what you lose through sweat.

3) Don’t Read a novel on the treadmill

Do: Listen to music

The results: Burn 15 percent more calories

A few times per week, put down the book, cell phone and Magazines and put on some music to increase your out by 15%.   When you are reading a book is very distracting and cause you to perform at a low intensity, low enough not to burn enough calories.  Rock or pop music showed the most effective.

4) FIND AN ACTIVITY YOU LIKE!


Don’t Run if you hate it , Pick a cardio routine that’s fun.

YOU CAN LOSE 4 POUNDS PER YEAR.

By performing an exercise that you don’t like, you increase the chance you’ll skip a workout. : If you burn 300 calories every time you exercise, but you dread it so much that you skip one session a week, it adds up to 1,200 calories a month—or more than 4 pounds a year. Instead, find a workout you want to do, rather than one you feel like you have to do. For example, if walking is your workout of choice, try recruiting a friend to join you.

5) Don’t just focus on cardio

Swap aerobic exercise for weights three times a week

The results: Lose up to 12.5 pounds in a year

Over 80 percent of women forgo strength-training, states a recent survey.. It may be the number-one reason your scale is stuck. Strength-training can boost metabolism, but here’s something you may not know: When you pair aerobic and resistance training you eat less—517 fewer calories a day—than those who do only cardio, reports a new study in the Journal of Sports Science and Medicine. The combo workouts may increase satiety hormones more and boost the body’s ability to break down food and stabilize blood sugar, so you feel full longer. .

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