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There are 2 basic areas of concern you will want to be aware of when you’re setting up an exercise plan . . .
1. Your body needs at least 20-40 minutes of aerobic activity three to four times per week.
2. You will want to include strength training at least twice per week, but preferably three times a week.
If you are absolutely, positively going to choose between cardio exercise or strength exercise - choose cardiovascular exercise. You are exercising your heart muscle and aside from the obvious advantage to that, aerobic exercise will help you or lose your weight.
You also need to remember that muscle burns fat, so if you can toss in about fifty push-ups prior to your aerobic exercise, you will start to reap the benefits….
Why strength exercise before aerobic exercise?
Actually, for the first 20 minutes of an aerobic exercise, your body is burning about 80% carbohydrates and 20% fat. If your goal is to decrease your body weight, you will want to burn more fat and less carbs, right?
Well, the next 20 minutes will give you into about a fifty/fifty mode. You are burning a lot more fat than you were and that’s a goodthing.
If you exercise past forty minutes, you will be burning about 80% fat. Let’s be real though, most people are not going to exercise for that long period of time. 20-30 minutes of aerobic exercise is average.
If you start out doing pushups, you actually begin the aerobic activity…not much, but it’s a start. So, when you begin your aerobic exercise, you may begin burning that fat a little quicker.
OK - Lets begin! First, find an aerobic activity you like. More than one type of exercise is recommended so you can keep your workouts enjoyable and having the variety will help keep your workout from getting stale.
Let’s say running is an exercise you enjoy and you also like aerobics, like using some of the exercise DVDs from Richard Simmons.
Now, plan your schedule by deciding the days and times you are available to exercise. Make it at minimum three days per week and don’t take no more than 2 days off in a row. The most popular routine is Monday, Wednesday and Friday.
Most fitness experts highly recommend to exercise at the same designated time on those days; not a necessity but it can help get you into a routine and you’re more likely to continue.
If you’re not going to do strength training, as mentioned earlier, at minimum do a few reps of push-ups.
Be sure to begin your workout with a brief warmup, and gradually increase the tempo. If you’re following an exercise tape, It is fairly simple to know what intensity you should be doing. If you will be running, try including periods of faster running along the way, followed by slower running. This will really get you in shape.
Try to complete the aerobic tape workout on some days and on the days you feel like going on a run, go run.
If you decide to strength train as well, do this 2-3 times a week! A good workout should consist of:
-Biceps Curl
-Triceps Curl
-Shoulder Press
-Bench Press
-Lunges
-Calf Raises
Work up to 2-3 sets of eight reps for each exercise. This will give you a total body workout.
complete this for 30 days and see if you do not feel results.
For more information on different workout routines, visit http://my-weightloss-journey.com/.
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