The fact that you are interested in reading this article tells me you have been exercising regularly and are ready for more. Congratulations on making fitness a regular part of your life First, take a moment to be proud of your accomplishments thus far. You are in the minority if you are exercising 3 or more days per week. Don't forget to reward your efforts with something you enjoy.
Now that you have improved your fitness, endurance and health, you want to be sure to maintain your new healthful habits for a lifetime as well as continue to make improvements.
Below are some suggestions to continue to improve or maintain your fitness program. Exercise must be engaged in on an ongoing basis in order to see improvements or maintain the fitness level you have acquired. Decide what your commitments are and plan for the next phase of your fitness.
1.Get Strong - Now that you have built a solid endurance base with your fitness program, consider incorporating strength training into your routine. Strength training can be done 2 - 3 times weekly using a total body routine. Strength training should be done on alternating days. You can use a variety of modalities for resistance such as your body weight, dumbbells, fitness tubing, balls or machines. Create a routine working from largest to smallest muscle group. If you need help with a routine, seek out the advice of a personal trainer.
2.Try something new - Since you have a cardiovascular foundation, it will be easier for you to transition into other cardiovascular based activities. You may always have wanted to try kick boxing, studio cycling, step aerobics or rowing. You are at an advantage trying some thing new because you already have a solid foundation.
3.Sign up for a lesson - A series of lessons in an activity such as Karate, line dancing or yoga can keep you in shape. Signing up for a program that is 6 weeks in length or longer, helps you to keep your commitments and develop other area's of fitness including agility, balance and coordination.
4.Become an athlete - Consider a sport like tennis or swimming or racquet ball. Your body will learn new movement patterns with each activity and take your fitness to a new level. These activities incorporate things like speed, agility and balance that are not needed in riding a stationary bike or using an elliptical trainer.
5.Join a club. There are cycling, running and hiking clubs for starters. Having the guidance and commitment of a group helps to keep you on track and motivated.
6.Enjoy the great outdoors - Going to a track and walking, jogging, running and sprinting laps are very productive. You can also incorporate the stadium stairs (think Rocky Balboa) to drive your heart rate up. Find rail trails to run on and paths to hike on. You can also look for parks with walking paths and exercise stations. Universities can also be a beautiful place for challenging walks.
7.Enlist - Outdoor boot camps are all the rage. Boot camps typically consist of walking / running along with strength training, yoga, kick boxing, obstacle courses, games, sport drills, hikes and more. This is a wonderful combination of many of the alternatives available to you. You will be at an advantage starting boot camp with 20 weeks of walking under your belt.
8.Build up your intensity - The more fit you become, the harder you can work and the shorter your workouts can be. Push your physical limits by working towards the upper range of your heart rate range for several minutes during your workout. This will push your performance abilities allowing you to work at higher levels and not needing to work as long.
9.Become a Video Queen (or King) - There are lots of wonderful exercise options available on DVD. You can try out videos first by renting them at your local video store or library. Find the ones you like and consider them for purchase. You can swap video's with friends or trade them online. The trick is to find an instructor and workout you enjoy and will engage in regularly. Stick to newer videos as some of the older ones may be outdated regarding safe and effective exercises and routines. Choose at least 3 different video's to choose from in order to have variety in your workouts.
10.Make it a family affair. Choose activities the whole family can enjoy. For example, mom may choose taking a self defense class. Next day might pick swim lessons then let the children choose something they are interested in that everyone can take a lesson in together. Many towns and community centers will offer lessons for families to take together.
11.Always be dressed to move. You never know when the opportunity may arise to go for a quick jog. If you find yourself with time to kill, instead of sitting around and waiting, you'll be ready to get your heart rate up if your sneakers are on or in the car.
12.Hire a personal trainer. Personal trainers are no longer for the rich and famous. Personal training can be affordable for anyone - especially when it is offered in small groups. Having a personal trainer will give you the most benefit in the least amount of time. Even if you see a trainer once a month for the accountability, it's worth it knowing an expert is checking in on you. And, personal trainers make it fun! (link to personal training locator)
13.Get fit online - as you have come to discover, working out and getting informed on the web can be fun and results producing. The accountability and professional support of a virtual fitness pro can keep you on track and empowered with new ideas as well as keep you safe based upon your needs.
14.Circuit train - With minimal equipment, you can set up exercise stations alternating cardio activities with strength training activities. This will keep your heart rate up so that you can get both the aerobic and anaerobic (strength) benefits. A sample circuit might include: jump rope, bicep curls, and jumping jacks, push-ups, jogging in place, squats, mini-trampoline and dips. Repeating the circuit up to three times is guaranteed to boost your metabolism in less than 30 minutes. This is a fun, engaging and fantastic way to get fit.
15.Use your lunch hour for exercising - Time is sometimes a factor when it comes to maintaining an exercise program. Reserve 30 minutes mid day for a high intensity workout. It will refresh you for the second half of the day, and is known to boost brain power. With less time left for eating, it's also more likely that you will eat less. Most corporations offer employees some form of fitness benefits so take advantage of them.
16.Play with the kids - If you notice what happens after a meal, the adults sit around the table and the kids get up and engage in something physical. Instead of watching them, participate in bike riding, inline skating, a game of Frisbee, trampoline jumping or swimming. Adding activity to your lifestyle is a good compliment to your formal exercise program. Besides, you may even have some fun, and your kids will think you are cool!
17.Three ten-minute cardiovascular segments - If you are finding your time for exercise is crunched, three ten minute bouts of exercise are as good for your health as one 30-minute continuous session. Take several opportunities throughout the day to go for a brisk walk or jog in place.
18. Multi-task. At many health clubs today, the worldwide web is available on the screens in front of your treadmill or stair climber, so members don't have to be out of touch while getting healthy. They can download e-mail or surf while burning calories. At home you can ride a stationary bike while catching up on reading, or perform a lower body workout during your favorite sitcom.
19.Use the gym - If you have a gym membership, take full advantage of your fitness center's amenities. They are there for your convenience. For example, rent lockers so you don't have to lug around your personal gear or miss a workout because you forgot your sneakers. Use the club's towel service and on your way out, grab a healthful smoothie for a quick, easy meal. Participate in classes, and take advantage of trainer's demonstrations and seminars. Health clubs have also made it convenient for you to find nutritionists, massage therapists, chiropractors and physical therapists under one roof, so you can take care of several needs in one place. If you are there for one appointment, you can engage in an exercise session in the same visit.
20.Pick "Big Bang for Your Buck" Exercises: All exercises are not equal and you want to perform exercises that give you the most mileage meaning they work the most muscles in the least amount of time. Exercise professionals call these multi-joint exercises. For example, a leg workout that emphasizes multi-joint exercises such as squats and deadlifts can hit all of the major muscle groups of the lower body compared to working each individually.
21.Take a short break. If you are going to the gym, the outdoors or your basement for your workouts, you may need a full week of no formal exercise to recover, renew and refresh your spirit. Take up to 7 days off (no more than twice a year) from your regular routine and go for a leisurely walk, roller blade, swim and enjoy fun active activities that are not structured.
22.Schedule an active vacation- Having a future date in mind for an active vacation will help to keep you on track with your workouts. Knowing you will need to perform physically - maybe with your family members or a group will keep your determination levels at an all time high - especially if some of those activities are done in a bathing suit. Plan your workouts backwards from your trip and stick to the training schedule. You won't want to miss a workout. Vacations may include a combination of hiking, mountain biking, trail running, white water rafting, cycling, rowing, swimming and so on. The possibilities are unlimited.
Remember that in order to sustain regular and intense exercise, you must fuel your body. Pre and Post workout meals and replacing lost vitamins and minerals are key to your results and health.
Those are 22 ideas to freshen up your exercise routine. Exercise should not necessarily feel routine or you risk getting bored and stopping. Engage in activities you enjoy. Be adventurous and try something new. Think back to what you enjoyed as a child and you can reinvent your fitness and your life.
4 Ten Minute Fat Burning Heart Healthy Routines
No Time to Exercise? Everyone has 10 minutes they can steel through the day. Studies prove several ten minute bouts of exercise throughout the day are equally as beneficial for your health and calorie burning as one longer continuous session. If you spend your day at a desk, take ten minutes out of every 2 hours to get up, get moving and get closer to a body you can be proud of. You will return to your desk refreshed, with more mental clarity and a renewed sense to continue working knowing you are closer to reaching your fitness goals. Giving your metabolism a boost several times through the day, adds up to more fat burning.
The 4 following 10 minute workouts can easily fit into your day, can help burn off your meals, and most importantly you'll have fun getting fit.
Climb your way to fitness - Start out with two trips up and down a flight of stairs. For your next two trips, pick up the pace going up the stairs, and walk down at a moderate pace. For trips five and six, take giant steps by placing your foot on every other step. Walk down at a moderate pace. The seventh and eighth trip you should vigorously pump your arms (ie. Rocky) as you climb. Than walk down slowly. If necessary, hold on to the railing when descending the steps, especially towards the end of the 10 minutes as your legs are feeling fatigued and there is more blood pumping to your working muscles than to your head. Finally for the last two minutes, perform quick steps up and down on the bottom step (ie. football drill). Your heart will be pounding. Expect to break a sweat on your brow and feel great. Your heart rate will stay elevated for a period of time following your stair climbing and therefore your metabolism will stay kicked in longer.
Million Dollar Boxing Body - Stand up in your office or anywhere you have a few feet of space around you. For the first minute, step side to side with your hands up as if to protect your face. For the second minute, make the side step a little deeper so that you are squatting at the mid point. For minutes three through five, plant your feet and work on repeating 16 of each of the following punches with each arm; cross punch, jab and upper cut. For minutes six and seven alternate 16 kicks to the front with 16 kicks to the side and 16 kicks to the back. Arms are protecting your face. For minutes eight and nine, shift your weight from side to side and shadow box using any combination of punches that feel good to you. For the tenth minute stagger your legs and shift your weight front and back (alternating feet every ten seconds) as you throw jabs.
Jump for Fitness - You can use a rope or simply pretend. Start out with the standard jump with feet together for 1 minute. For minute two, jump side to side. Minute three jump front and back. Minute four, jump on the corners of an imaginary square. Minute five, alternate hopping on the right foot then left. Minute six jump so that the rope is going to go under your feet twice in one jump (or pretend). Minute seven hop on the right foot for 10 jumps then the left and continue to alternate. Minute eight, go for speed, jumping as quickly as you are comfortable. Minute nine, spin the rope backwards and finally for the tenth minute, jump alternating your feet together and apart as if doing a jumping jack with your feet as you spin the rope.
Speed Play - Begin by walking and after a minute or two, accelerate until you have reached your peak speed, then slow down until you feel recovered. When you are ready, repeat another bout of accelerating. Continue to play with your speed for a total of ten minutes getting in 3 - 5 exercise bursts. This activity helps you to get in tune with your body and pay attention to how you (and your heart rate) are feeling.
It may take time to work up to performing some of these exercises for the whole 10 minutes. If you can make it for up to 4 minutes, or even one minute, be pleased you made the effort and try for a little longer next time until you build up to 10 minutes several times a day. You can choose to do all 4 routines once a day for variety. Or choose a routine to be repeated several times a day, then switch the routines daily or weekly.
It's important to drink water after each exercise bout. If it's been several hours since your last meal, you should also consider a meal or a meal replacement drink.
Exercise is one of the very best things you can do for heart health, anti-aging, detoxifying, boosting metabolism and fat burning. Make a conscious effort to plan for several short bursts of exercise throughout the day. Short exercise bursts help to improve heart rate variability which is the greatest predictor of health. Take 10 . . . you are worth it!
Anyone interested in fitness wants to have great looking abs - firm, rippled and well-toned, along with a trim waist. All those are achievable, but beware accepting any myths about flat stomachs and spot reduction around the waist.
As you exercise, you consume energy measured in calories. When you consume enough to deplete the available energy, and enough to reduce the sugars that convert easily, the body goes after stored energy. That stored energy is largely in the form of fat deposits in adipose tissue. Remember that nutrition is an important part of any exercise program. Different online stores offer wide ranges of nutritional products to help you maintain strength and endurance such as Whey Protein for muscle repair, maintenance and growth.
But that process takes place non-selectively. You don't get to choose which fat deposits the body converts. That means, you can't 'spot reduce' by working on your abs. The effect is still achievable, but doing abdominal exercises alone doesn't target that fat.
When you focus on the abs, you will build strength in that area, by increasing the muscle mass in those muscles. That's helpful for a number of reasons. It keeps a firm, strong layer of muscle which helps keep the stomach and other internal organs well inside the plane defined by your hips. You get a nice trim, flat look.
Abdominal exercises help in another way, too. Since the abdominals are large muscles, they consume a proportionately larger percentage of energy than, say, your jaw muscles. That means that as you work them, they have to be supplied with more energy to move through the range of the exercise. That burns many calories, resulting in weight loss and fat reduction.
The effect is also limited by genetics and age. Some people store more fat around the middle more readily than others. Gender, obviously, makes a difference as well.
Many women in their 40s will naturally develop a pouch in the lower abdomen as their hormones change. Many men will naturally develop 'love handles' at the side, since they store fat in adipose tissue there more readily in their 40s than they did in their 20s.
In order to achieve the desired effect you have to approach muscle fatigue. There's no need to perform a hundred crunches to accomplish that. Done correctly, 20 reps is enough. You don't even have to go to the gym. You can do pelvic tilts while sitting in a chair in the office.
But for best effect, warm up and try the following:
Lie on your back, with your knees raised and cross your arms across your chest. Then lift your shoulders off the floor and hold for 30 seconds. You can feel the effect on your abs already. To make the exercise more difficult, put your hands at the side of your head. Don't use your hands to lift your head, just keep them still. For maximum effort, put your hands above your head, then perform the same shoulder lift and hold, focusing on the abs.
Feel the burn. Repeat daily for 10 minutes or twenty reps, in a few weeks, you'll see definite results.
These are tips for beginners, those who are not into the advance stages of ab exercises. For those who are in advanced stages, check out FitnessVip's Youtube channel to learn more.
