Exercise Tips to Help You Get in Shape Faster
There is no doubt that exercise plays a vital role when it comes to getting in better shape, losing weight and improving your overall health. There are two main kinds of exercises you need to perform and they are strength training and aerobic exercise. Here are some important things to keep in mind regarding these two kinds of exercises:
Strength Training:
Challenging your muscles to lift heavy weights is very important to stimulate new muscle growth and maintain existing muscle mass. Having strong muscles are obviously important to maintain good strength and energy levels but is also important in helping you lose weight and stay fit. Muscles burn calories even when they are not being used so adding a few pounds of muscle to your body can increase your metabolism a fair amount and can allow you to lose weight even if you increase your dietary intake.
There are many ways you can get a great weight training workout. You can join a gym and take a few personal training sessions to learn how to do the weight training exercises so that you do not injure yourself as proper form is important. You can also purchase a home gym that you can use right from the comfort and convenience of your home. The key is to simply start and get some momentum going.
You do not need to spend hours and hours training with weights but rather even one hour a week can be sufficient for most people. In fact it is important to give yourself proper rest after every weight training session and the more weight you lift the more rest you will need.
Cardiovascular Exercise:
Aerobics or cardio exercises are important for many reasons including helping you lose weight and maintain overall good health. It is ideal to perform aerobic exercise 3 to 5 times a week for one hour at a time. There are many different ways you can get a great aerobic exercise workout. The standard approach is to join a gym and use the aerobic exercise equipment they have there like the treadmill or stairmaster.
Other approaches include taking up a sport like tennis or golf. You can even go for a brisk walk or jog outside if the weather permits. It is usually a good idea to also purchase some type of aerobic exercise equipment for home use as this will allow you to save a lot of time not having to travel to the gym and is much more convenient and offers more privacy.
Do not push yourself too hard during any exercise session. Let your heart rate stay around the 120 -130 beats per minute range and maintain this for 30 to 45 minutes. This should allow you to work up a good sweat by the time you are done. It is also ideal to do aerobic exercise on an empty stomach and be sure to drink lots of water as you will get thirsty at some point either during or after the workout. Try some of these exercise and fitness tips to help you lose weight and get in better shape.
By: Carlito Johnsons
About the Author:
Strength Training:
Challenging your muscles to lift heavy weights is very important to stimulate new muscle growth and maintain existing muscle mass. Having strong muscles are obviously important to maintain good strength and energy levels but is also important in helping you lose weight and stay fit. Muscles burn calories even when they are not being used so adding a few pounds of muscle to your body can increase your metabolism a fair amount and can allow you to lose weight even if you increase your dietary intake.
There are many ways you can get a great weight training workout. You can join a gym and take a few personal training sessions to learn how to do the weight training exercises so that you do not injure yourself as proper form is important. You can also purchase a home gym that you can use right from the comfort and convenience of your home. The key is to simply start and get some momentum going.
You do not need to spend hours and hours training with weights but rather even one hour a week can be sufficient for most people. In fact it is important to give yourself proper rest after every weight training session and the more weight you lift the more rest you will need.
Cardiovascular Exercise:
Aerobics or cardio exercises are important for many reasons including helping you lose weight and maintain overall good health. It is ideal to perform aerobic exercise 3 to 5 times a week for one hour at a time. There are many different ways you can get a great aerobic exercise workout. The standard approach is to join a gym and use the aerobic exercise equipment they have there like the treadmill or stairmaster.
Other approaches include taking up a sport like tennis or golf. You can even go for a brisk walk or jog outside if the weather permits. It is usually a good idea to also purchase some type of aerobic exercise equipment for home use as this will allow you to save a lot of time not having to travel to the gym and is much more convenient and offers more privacy.
Do not push yourself too hard during any exercise session. Let your heart rate stay around the 120 -130 beats per minute range and maintain this for 30 to 45 minutes. This should allow you to work up a good sweat by the time you are done. It is also ideal to do aerobic exercise on an empty stomach and be sure to drink lots of water as you will get thirsty at some point either during or after the workout. Try some of these exercise and fitness tips to help you lose weight and get in better shape.
By: Carlito Johnsons
About the Author:
Carlito is a health and fitness researcher and author. Be sure to visit his site on losing weight and learn how to get into better shape quickly. Also learn effective fitness exercise tips to help you get stronger and healthier.
Post Surgery Exercise - How Should I Go About Resuming Exercise Following Surgery?
Exercise following a surgery can be recommended as part of physical therapy that will help improve the patient recover soon.If done in the proper technique it can help greatly by increasing the flexibility , strengthening the muscles,help in stabilizing the joints and keep the cardiovascular and vital body systems functioning effectively.
How soon can one start exercising after surgery depends on the kind of treatment they have had.It is always better to consult ones physician as sometimes doctors recommend at least a week sometimes up to 6 or even 12 weeks of complete rest before even attempting regular routines.
People tend to put on weight after surgery mainly because surgery reduces the metabolic and activity levels in the body leading to weight gain and flabbiness.Thus most patients prefer to do some sort of toning exercises that can help reduce weight.
It is vital to keep oneself well hydrated while exercising as water keeps the endocrine system functioning properly and helps in the lubrication of joints.
Especially after undergoing any kind of surgery one should try and reach their pre-operative level gradually.Always consult a physician first before trying out any kind of exercise.The following are examples of specific exercises for 2 different kinds of surgery :-
Breast Surgery :-
It is normal to experience some amounts of discomfort even a week after surgery but recovery can be aided by doing simple arm exercises given below.Make sure to keep your breathing steady while doing these exercises.
Lift the arm on the side that has been operated on and simulate hair brushing and eating. Do a few reps at most the first few times. Raise that same arm above the heart for an hour, two to three times per day in order to reduce swelling. With the arm raised, gradually open and close the hand, building up to clenching a tennis ball as the discomfort decreases. Alternately bend and straighten the elbow.
After a few weeks you might feel fit enough to perform the following exercise.
Hold a light stick in both your hands with your palms facing up and stretch out your arms .Now slowly lift the stick above your head and hold it up for a few seconds before lowering it below your pelvis and repeat the process several times.
Hysterectomy
For women who have had a hysterectomy it is important to strengthen the abs,pelvic and back muscles.As with any routine it is always advisable to consult ones physician before beginning.
Lie down on the floor with your knees bent and place your hands behind you head.Press the small of the back gently into the floor first and gradually press it more firmly so that your ab muscles get stretched but don’t overdo it as you might experience pain.
Also try and do push ups by gently raising your head and shoulder off the floor but make sure your chin doesn’t touch the chest.Repeat this exercise a few times.
For toning the pelvic muscles lift your hips hold for a few seconds and slowly lower them.Do this ten times then alternate with the abdominal exercises.Roll over on your knees but first make sure your knees are well padded or you lie on carpeting so as not to injure them.
Slowly raise one arm and the alternate leg. Alternate. Right arm out, left leg out, then, left arm out, right leg out. Hold each for a second or two, switch and repeat 10 times.
Always take your time while doing these exercises.Although it is normal to feel mild discomfort while exercising,one should stop immediately if they experience intense pain .The key is to build up your strength and stamina slowly over time.
By: Mike Singh
About the Author:
How soon can one start exercising after surgery depends on the kind of treatment they have had.It is always better to consult ones physician as sometimes doctors recommend at least a week sometimes up to 6 or even 12 weeks of complete rest before even attempting regular routines.
People tend to put on weight after surgery mainly because surgery reduces the metabolic and activity levels in the body leading to weight gain and flabbiness.Thus most patients prefer to do some sort of toning exercises that can help reduce weight.
It is vital to keep oneself well hydrated while exercising as water keeps the endocrine system functioning properly and helps in the lubrication of joints.
Especially after undergoing any kind of surgery one should try and reach their pre-operative level gradually.Always consult a physician first before trying out any kind of exercise.The following are examples of specific exercises for 2 different kinds of surgery :-
Breast Surgery :-
It is normal to experience some amounts of discomfort even a week after surgery but recovery can be aided by doing simple arm exercises given below.Make sure to keep your breathing steady while doing these exercises.
Lift the arm on the side that has been operated on and simulate hair brushing and eating. Do a few reps at most the first few times. Raise that same arm above the heart for an hour, two to three times per day in order to reduce swelling. With the arm raised, gradually open and close the hand, building up to clenching a tennis ball as the discomfort decreases. Alternately bend and straighten the elbow.
After a few weeks you might feel fit enough to perform the following exercise.
Hold a light stick in both your hands with your palms facing up and stretch out your arms .Now slowly lift the stick above your head and hold it up for a few seconds before lowering it below your pelvis and repeat the process several times.
Hysterectomy
For women who have had a hysterectomy it is important to strengthen the abs,pelvic and back muscles.As with any routine it is always advisable to consult ones physician before beginning.
Lie down on the floor with your knees bent and place your hands behind you head.Press the small of the back gently into the floor first and gradually press it more firmly so that your ab muscles get stretched but don’t overdo it as you might experience pain.
Also try and do push ups by gently raising your head and shoulder off the floor but make sure your chin doesn’t touch the chest.Repeat this exercise a few times.
For toning the pelvic muscles lift your hips hold for a few seconds and slowly lower them.Do this ten times then alternate with the abdominal exercises.Roll over on your knees but first make sure your knees are well padded or you lie on carpeting so as not to injure them.
Slowly raise one arm and the alternate leg. Alternate. Right arm out, left leg out, then, left arm out, right leg out. Hold each for a second or two, switch and repeat 10 times.
Always take your time while doing these exercises.Although it is normal to feel mild discomfort while exercising,one should stop immediately if they experience intense pain .The key is to build up your strength and stamina slowly over time.
By: Mike Singh
About the Author:
Tired of reading outdated fitness and health articles on the web? Well, wait no longer, check out http://www.1-stop-fitness.com for up-to-date information on tips for physical fitness at home and fitness by age.
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