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OCT 3

Tips on Improving Fitness Levels

You can increase your fitness level in a variety of ways. Whether you want to improve your cardiovascular endurance or increase your strength, flexibility and power, there are many exercises that will help you do these things. Some of your options include cardio activities, such as running, swimming or cycling or resistance activities such as weightlifting and body-weight circuits. You may train by yourself or with a group, work out inside or outside, join instructor-led classes or work one-on-one with a coach

Get Regular

Training frequency is the most important aspect of improving your fitness. Whatever your goals are, you need to be working out on a regular basis to see any improvement. For most people, three to five exercise sessions per week is effective. Each workout should last between 30 to 60 minutes. It’s a good idea to have a consistent routine set up; if you know which workout you are doing on a specific day and at what time, you’ll find it much easier to stay committed to your training schedule.

Go Hard Or Go Home

If you want to improve your fitness, you have to work for it. It doesn’t come easy. Your workouts should be challenging. If you can easily talk through the whole thing, or you feel you could comfortably keep training at the end of your session, you need to increase your exercise intensity.

Variety Is The Spice Of Life

Nothing kills your motivation to keep training like boredom. Doing a variety of workouts will keep you engaged and motivated, and it will also help your fitness improve more quickly. This is because different training styles target different areas of fitness. For example, running is great for cardiovascular endurance, while weightlifting is best for improving strength. Other effective workout styles you may want to consider for your fitness program include exercise classes, body weight circuits, interval training and team sports.

Pump It Up

Your training should always be improving. The principle of progressive overload is one of the most important things to learn about exercise, because it is what helps keep your workouts effective. This means increasing the intensity or length of your workouts, pushing yourself beyond what you’ve already achieved to reach a new level. This method will prevent your progress from stagnating once you’ve been training for a while. By preventing a fitness plateau, you will remain interested in and challenged by your workout

How to Change Your Body Shape by Exercise

Changing your body with exercise takes time and effort, but the pay-offs are significant. You can lose large amounts of fat and build lean muscle mass and definition with regular exercise. Changing your body shape also requires a diet that support your training goals. Removing junk food and sugary drinks from your diet will speed up your progress a lot.

Change Your Body for Good

Step 1

Train regularly. If you want to change your body shape, you must make working out an integral part of your everyday life. Expect to do three to five 30- to 60-minute sessions a week. Consistency is the most important element of changing your body. A workout once or twice every couple of weeks simply won’t do it.

Step 2

Train hard. Your workout sessions should leave you sweaty and worn out. If you are chatting away on your cell the whole time, you probably aren’t working hard enough. While some activity is better than nothing, you will change your body much more quickly and effectively if you go for moderate- to high-intensity workouts each session.

Step 3

Vary your training. Nothing kills your motivation faster than boredom with your workouts. To change your body and improve your health, include a variation of weight training, cardio training and fun, active leisure activities — such as hiking, tennis, softball or swimming. This will keep you engaged and help prevent injuries from repetitive strain on certain parts of your body.

Things You’ll Need

Workout clothing

Workout program

Tip

Training with a partner can help keep you motivated and on-track.

Try out a few different types of training to find what you like best and feel confident about sticking with.

Have a clear goal of how you want your body to look, and be realistic about the time and effort it will require to achieve.

Warning

Always learn any new exercise thoroughly, as performing movements incorrectly can cause injury.

Changing your body with exercise takes time and effort, but the pay-offs are significant. You can lose large amounts of fat and build lean muscle mass and definition with regular exercise. Changing your body shape also requires a diet that support your training goals. Removing junk food and sugary drinks from your diet will speed up your progress a lot.

Warning

Always learn any new exercise thoroughly, as performing movements incorrectly can cause injury


What Are the Benefits of Strength Training?

Consistent strength training in your workout routine not only makes you stronger, but it also increases calorie burn at rest, improves cognitive function, and can even extend your life. 

This kettlebell challenge will:

Teach you how to pace yourself

Help you find your weaknesses

Improve your kettlebell swing

Increase your cardiovascular endurance

Increase your lean muscle mass

Increase your mental toughness

Increase your fat loss

Increase your motivation

Increase your pressing, pushing, squatting and core strengt

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