Here are some fitness tips that I feel everyone starting off on there fitness journey should know.
Form and Tempo are Very Important
Neglecting these two aspects of fitness is a mistake I made when I first set out to get fit. This resulted in problems with my shoulders and back that I have since recovered from but not without some effort. So to keep yourself working out for the long hall it is essential to have good form in each exercise you perform. Another neglected aspect of fitness is tempo. Tempo is important in maximizing the effect of any anaerobic exercise. A slower Tempo should be used on the eccentric(stretching) portion of the exercise, personally I like to go anywhere from 2 to 4 seconds. 2 seconds if you are trying to conserve energy and 4 seconds if you are trying to build muscle. Also going slower on the eccentric portion of an exercise helps tune up your form up. When you go slower on the eccentric portion of most exercises your body will usually put itself in its naturally strongest position. As far as the concentric portion of the exercise being more explosive will yield better results because you are activating more fast twitch muscle fibers. I like to shoot for about 1 to 2 seconds on the concentric portion of an exercise. Just remember when being explosive not to break form. I’ve put together a list of exercises form is commonly neglected and how the exercise should be performed.
This is one of the most important concepts to working out. Your workload is the number of sets you do multiplied by the amount of weight you lift multiplied by the repetitions of the weight you perform. An example being if I only did bench today and lifted 135 pounds for 3 sets of 10 reps my total workload would be “135*3*10” which equals 4050. To accomplish any fitness goals you may have you have to gradually increase your workload. Which is also known as progressive overload. In most cases the best way to go about increasing your workload is by increasing the weight you are lifting and performing the same amount of repetition and sets. This is because increasing the reps and sets you perform increases the length of your workout.But I would play around with both of these ways of increasing your workload and maybe rotate using these 2 methods.For example maybe your stuck at a certain weight and have only been able to lift that weight for 10 reps for a long time now(Commonly known as a platue). By maybe adding another set or 2 into your workout you may build more muscle which can increase your strength. Once your strength is increased you can do more weight and do the amount of sets you were originally doing. Some key factors that I do not incorporate in the Workload that may also help you achieve your goals is if you gradually decrease the amount of rest between sets at the same workload the next time you perform the workout. I believe this will not yield the same results for building muscle as increasing your overall workload but may work better for increasing muscular endurance.
Workout Intensity and Frequency
Before starting your fitness journey it is imperative that you have a knowledge of workout Intensity and Frequency. Workout Intensity is the percentage of your one rep max on an exercise at which you are working. a workout intensity of 60 to 75 percent of your one rep max is usually used for toning and shaping muscle, but can also be used to increase your speed and explosiveness on an exercise. An intensity of 70 to 85 percent is most commonly used as the intensity range to build muscle mass. An intensity of 85 to 100 percent is usually used to build muscular strength. The Frequency at which you are working out will depend on your intensity and overall workload you do per session. If you do a very high workload at any of these intensity it will take longer for your body to recover. Since I have previously discussed workload let us hold it constant to show how intensity effects recovery. If the workload is held constant it will take the shortest amount of time to recover from a workout in the 60 to 75 percent intensity. Given a reasonable workload I would say you could workout 5-6 times per week. If you are working out in the intensity range of 70 to 85 percent then working out 4-6 times per week would be more appropriate. In the case that you are working out at an 85 to 100 percent intensity then I would say working out 3-5 times per week would probably be the most effective. Keep in mind this is just an example that shows you how workout intensity may effect your recovery time, since I used a hypothetical workload the specific frequency in which you can work may be different.
Dieting is Essential for Maximum Results
A largely overlooked aspect of getting in shape at home is your diet. Depending on your goals your diet may be different. For example if you want to get stronger your diet may consist of more calorie dense carbs and fats. If you want to get leaner you may be eating carbs with higher levels of fiber and taking in less calories overall. Maybe you want to build muscle your diet will have more protein and carbs or fats with a moderate calorie intake. The key to dieting is in the calories I’m not huge on counting calories but monitor what you eat in a day and see how it effects your weight. But maybe try to monitor for one week monitor how much calories you intake and adjust that number and the macro nutrient break down based on your goals. Like I said prior to gain muscle I would recommend uping your healthy carb or fat intake with your protein intake. Just remember your body can only digest a certain amount of protein in an hour the rest will be excreted if you go overboard. Also your body can only use so much energy from carbs until it is turned into fats. So don’t go overboard with adjusting either. A helpful tip for losing weight would be replace most of your carbs with fruit that is high in fiber . Such as apples, bananas, oranges and strawberries. Since fruits are high in fiber and water this will help you to feel fuller quicker. Also eat more protein. Just digesting protein uses more calories than the digestion of any other macro nutrient.
More Work isn’t Always Better
By this I mean that working out and dieting are similar to anything in life. Yes the more time you spend focusing on each the better results you will get. For instance maybe you decide to add another 6 sets to your workout and for arguments sake lets say that your body still can recover properly. Every thing you add into a workout past a certain point will have a decreasing rate of increase effect. So given our example you may get more muscle or strength by doing more but the amount of muscle you add and strength will decrease as you add more and more. Even worse with working out you will eventually reach a point where you are over-training and in that case you will be losing muscle and strength. This effect will also be apparent when setting up a diet you may find that the more time you put into dieting, weighing your food, counting calories and dividing your daily calorie intake by macro nutrients may have a decreasing effect per time you put in. But do not mistake what I am saying, I am not saying you shouldn’t put hard work into your diet and workout routine. I feel that many people can actually put more time in there workouts and diet without having that effect take place. But just be aware that at some point it may not be worth putting in the extra time to get such a little increase in results. Do what makes sense for you and make it sustainable so you can form the proper habits to yield great results.
Cycling your Fitness Program
When you just start out working out this may not seem like a huge problem because you will make progress most likely regardless of what fitness program you decide to go with. But to maximize the progress you make wether you are a beginner or have been working out for a while it is important that your program incorporates different types of workouts that may not be the exercise you want to improve in or type of fitness you care to progress in. Let me clarify with a couple of examples.
can you buy viagra online in australia legally Example 1: You want to increase your mile time
In your program you should not only be running a mile to increase your mile time. Sure this should be a bulk of your workouts. But to maximize your efficiency there should be workouts incorporated where you run less than a mile but faster and workouts where you run more than a mile but slower. This will help progress your mile because you’ll gain more muscle and stronger lungs to run a faster mile.
navigate to this site Example 2: You want to build muscle
When finding a workout program it should not only have exercises and rep ranges that focus specifically on building muscle. Again a majority of your time should be spent doing workouts and reps tailored to bodybuilding. But your program should have workout or workout blocks where you have workouts to build strength or endurance. This will increase the efficiency of your time and lead to faster progress.
You Don’t Always Have to go to Failure When Lifting
When you go to do a workout make sure you can accomplish the reps you set out to accomplish or that are in your program. You should be leaving 1 or 2 reps left in the tank. If you always go to failure all the time it will burn out your nervous system and you will make less progress. This doesn’t mean never go to failure you can program in workouts where you do go to failure but they should not be the majority. Most important if you do have a workout where you go to failure make sure that you are not compromising your form. If you can’t lift the weight with proper form do not attempt that extra rep you will most likely eventually get injured.
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