Does the training? You may be wasting your time!
If you’ve been carrying around a few extra pounds around your waist, dedicate to a healthier life style is the best choice you could make. One common thing you could do is start eating healthy, cut desserts and soft drinks from your diet and start drinking more water. Great choice! You can also start a workout routine that incorporates both resistance training (weights) and some cardio (like running). Excellent!
However, when you get on the scale after the first month of your new healthier life style, he realizes that he has not lost any weight. This leads to discouragement and a drop in motivation, and just reverting back to its old new lifestyle as it is much easier.
It has happened to you?
It turns out that this is a very common scenario, as most people who start an exercise routine simply not exercise effective way to achieve optimal results. In other words, they are wasting their time!
There are four common mistakes people make when exercising:
- Doing too much cardio and little or no resistance training.
- If not the type of cardiovascular exercise.
- Doing too many sets for an exercise.
- Weight lifting too fast.
Error # 1 – too cardio
The first mistake most people make while exercising is that only perform cardio sessions of one hour. This is not surprising since it is much easier than running on a treadmill or a stationary bike than it is to pick up some weights or dumbbells.
Cardio exercise is important as it will help you lose fat. However, cardio does not help you change your body shape. In other words, if you have a pear-shaped body before beginning a cardio exercise routine only, then you still have a pear-shaped physique after losing weight with this routine.
By combining weight training exercises in a well-rounded exercise program with cardio exercise and nutrition program, you can actually begin to sculpt your body the way you want to display. larger parts of the body can be reduced, and smaller parts of the body can be increased in size. In addition, building muscle with resistance training can help you burn more calories throughout the day while also increases bone density, which helps you age more gracefully.
Error # 2 – If not the right kind of Cardio
The most common excuse for why people do not work on a regular basis do not have enough time. If you go to any gym and see what people are doing, you will find that most people will be on the treadmills or elliptical machines working out for about an hour or so. However, recent research shows that shorter workouts with higher intensity can provide better results than training routines typical one-hour duration than most people realize. So excuse the lack of time should no longer apply to you!
The aim is to try to perform cardio exercises 3 times a week, where your heart rate is raised to its maximum heart rate (MHR) for 20 to 30 seconds, followed by a period of 90 seconds to recovery. Your MHR is just 220 beats per minute minus your age. So if you are 30 years old, your MHR is 220-30 = 190 beats per minute. The FCM can be considered as a measure of the upper limit of its working cardiovascular system.
These are the steps that can be followed for more effective cardio that can be completed in 20 minutes:
- Heat for 3 to 5 minutes.
- Choose a cardiovascular exercise (elliptical, treadmill or jogging).
- go as hard as you can in your chosen cardio exercise for 30 seconds to approach your MHR.
- Recover for 90 seconds walking around smoothly and your heart rate begins to return to normal.
- Repeat steps 2 through 4 for three repetitions, and try to work up to eight repetitions in a few weeks as their increased strength and endurance.
- cool down and stretch for 3 to 5 minutes later.
A heart rate monitor is extremely useful for this exercise routine since manual measurements become very inaccurate when the heart rate rises above 150.
Note that you will be very short of breath, and may even feel dizzy or nauseous when you approach your MHR. However, your body will recover within 60 seconds during each recovery period. However, since there are only 90 seconds for the total recovery time, your heart rate will gradually rise after each repetition. For its last repetition, it must be equal or superior to your MHR.
If you have heart disease or have other health problems, it is best to consult your doctor before starting an exercise routine such. Individuals media fitness levels will usually be able to perform this routine with 3 or 4 reps, but it will take a few weeks to get the full 8 repetitions.
Error # 3 – Make too many sets for an exercise
By doing resistance training with weights, many people believe they have to do 4 or 5 sets per exercise. The reality is that 2 or 3 series is all you need. The key to stimulate your body to lose fat and build muscle is all based on intensity. The last 3 repetitions must be extremely intense and should be forced to make a significant effort for its realization. This causes small tears in the muscles, which is the key to making your muscles bigger and stronger.
A weight training session high intensity should be done 3 times a week, and each session should last no more than 60 minutes. With proper training intensity, you only need to exercise each body part once a week. Try performing two sets of three different exercises per body part with only one to two minutes between sets.
This is all you need to force your body to gain muscle and lose fat. Note that it does not increase muscle mass while you exercise. During a workout actually you are tearing your muscles, and growth occurs while at rest.
Error # 4 – Weight lifting too fast
A common misconception with weight training is that the more repetitions you perform or more weight you lift, the better. Unfortunately, this way of thinking is only causing unnecessary wear and tear on the bones, joints, ligaments and can easily lead to injury.
The target weight lifting should be done slow and controlled movements so that even a slight weight feels heavy. This allows you to press the desired part during exercise muscle contraction.
A good rhythm to follow is lifting weights with a slow rise 3 seconds, a second grip 1 in the contracted position, and a slow release of 3 seconds. While it may have to reduce the amount of weight used for exercises, there will be able to increase its concentration in the target muscle groups.
Creating a well-rounded exercise program
By correcting errors common training 4, you can optimize your training program that can help shred fat, gain muscle, improve your strength and fitness, and live a longer and healthier life. In addition to a routine of cardio and resistance optimized a well-rounded exercise program should also incorporate core exercises and extending into the routine well.
basic exercises : Our bodies have a number of core muscles located in the back, abdomen and pelvis. These muscles provide the fundamental basis for the whole body movement, so strengthening them can help protect and support the spine. This leads to greater stability and balance and making less prone to injury. Some great exercises include basic forms of Yoga and Pilates.
Stretching : Perform stretching before and after workouts helps improve circulation and increase the elasticity of the muscles and joints. Try to keep stretching for 2 seconds to all key parts of the body including the neck, shoulders, arms, back and legs. This will help reduce the risk of injury while also increasing flexibility.