Preparing Your Body For Exercise (Part Three)

Just as the warm up is vital when preparing your body for exercise, the cool down is equally as important after exercise to restore your body to its 'resting' state. If you come home from a run and immediately put your feet up in front of the television, without cooling down, you will realise that you suddenly become very cold. Then, when you later walk up the stairs, your back, thighs, calves and feet begin to ache. Every step is a struggle. It feels like your legs have seized up and stopped working altogether. In simple terms, yes, this is exactly what has happened.

Too Tired To Exercise?

You've had a long, taxing day at the office and you're ready to head home and collapse in front of the T.V. You promised yourself you'd do a thirty minute workout but feel too exhausted to even think about it. Does this sound like a familiar situation? Two of the most common reasons people give for not working out are lack of time and fatigue. After all, a long day taking care of family or working at the office takes time and energy. Unfortunately, you still need exercise for both fitness and relaxation. What can you do to motivate yourself when you're too tired to work out?

Workout Routines for Women

Are you trying to figure out a workout routine? Well, there are numerous workout routines for women these days. It is no longer of what it is, it is more what workout routine for women works best for me. There are many things that are necessary to think about when you are choosing the best workout routine for you: the amount of time you have each day, what times of the day the spare time is, how many meals you like to eat, and what kinds of food you like to eat. Please keep in mind, that whatever workout routine you choose may not work for your friend, or anyone else for that matter. It all depends on your particular situation. When my wife figured out her workout routine, it was different from her sisters and her friends' workout routines. The basics are the same, eating and exercise, but there are many aspects that go into it that you will need to tweak for you in particular.

Workout Routines for Women

Are you trying to figure out a workout routine? Well, there are numerous workout routines for women these days. It is no longer of what it is, it is more what workout routine for women works best for me. There are many things that are necessary to think about when you are choosing the best workout routine for you: the amount of time you have each day, what times of the day the spare time is, how many meals you like to eat, and what kinds of food you like to eat. Please keep in mind, that whatever workout routine you choose may not work for your friend, or anyone else for that matter. It all depends on your particular situation. When my wife figured out her workout routine, it was different from her sisters and her friends' workout routines. The basics are the same, eating and exercise, but there are many aspects that go into it that you will need to tweak for you in particular.

Are Abdominal Exercises Effective For Losing Belly Fat?

Have you been trying to get rid of your stomach fat but that layer of fat is still there? I am sure you have been doing crunches, sit-ups and leg lifts every day, right? Basically, all these exercises only give you general result because the focus is not there. Well, maybe you are also one of the people who have also purchased abdominal gadgets or supplements to speed up the process to your beautiful six pack abs. I am also sure you have not done that because if you already have a flat stomach or six pack abs, you will not be reading this now.

Exercise Motivation - Tips to Get You Moving

No one would debate the proven benefits of consistent exercise; decreased risk of cardiovascular disease, cancer, diabetes, and osteoporosis, reduced blood pressure, maintenance of healthy body weight and improved body image, decreased depression, increased self esteem and improved stress management, just to name a few. You would think that all of this would be enough motivation to get us out the door and to the gym on a daily basis. But even the most devoted exercisers sometimes have a hard time getting motivated to do their daily routine. Try the following tips to keep you motivated, excited and energized about your workouts.

How Often Should I Exercise?

How Often Should I Exercise?
By Kaleena A Lawless

According to Health Canada's Physical Activity Guide you need to accumulate a minimum of 60 minutes of physical activity a day. This can be done 10 minutes at a time throughout the day. Activities can be anything physical that you enjoy doing or even chores you have to do anyway. Some examples would be walking, gardening, housework and other lawn maintenance duties.

Depending on your fitness level and goals exercise times and days will vary. The best thing you can do to make exercise a priority in your life, is hire a personal trainer to ensure you get effective, quality workouts in every week.

Beginners - Exercise 1-3 Times Per Week

-When you are a beginner anything you do physically will improve your health and well-being.

-Start by making it essential that you accumulate your 60 minutes of activity a day.

-Determined and excited beginners can start out by exercising 2-3 times/week. I would not recommend anymore right away. When you first start out it's ideal to have a day or two of rest in between workouts to screen for injuries or conditions.

-It's easy for some beginners to get burnt out and discouraged. It's better to play it safe and make your transition in to a healthy lifestyle a smooth one!

Intermediate - Exercise 2-5 Times Per Week

-An intermediate exerciser is someone that has been working out consistently for a year or more. By this point you have more specific goals than to get healthy or lose a few pounds.

-A great goal is to try training for a charity race like cycling, running or speed walking.

-This is also a fantastic opportunity to hire a personal trainer to help you set up a challenging goal and then train to get there!

-A good week for an intermediate exerciser would be 2-3 strength training sessions and approximately 2 cardio workouts.

Advanced - Exercise 4-6 Times Per Week

-The advanced exerciser is a fitness enthusiast that knows his/her way around the weight room, has reached multiple goals and if they have not done so already, they're ready now to train for something extremely challenging and possibly professional.

-Advanced programs usually allow a day or two off per week while the rest of the week is spent training hard and eating clean.

-Advanced goals could be a fitness or body building competition, training for a sports competition like martial arts, a professional endurance event or extreme sports such as rock climbing.

-An advanced week would depend on what you are training for but would most likely include more than one training session a day some days, with strength and cardio in the same day.

No matter what level you are, remember that every workout must include:

A warm up for 5-10 minutes

A cool down for 3-5 minutes

5-10 minutes of stretching

Happy Training!

Kaleena Lawless

Personal Training Specialist

http://www.kalisthenixfitnessblog.com

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