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"9
Simple Tips To Keeping Fit"
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by: Donald
Baligad
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by Donald Baligad
As promised, today's article covers 9 SIMPLE ways
to stay on track with your fitness plan. (You do
have one, right?)
These few tips alone *can* help you stay focused
when the going get a little rough.
Here they are. 9 tips for your fitness toolbox.
Mix-n-match. Read one a day. Have fun!
Tip 1) TUMMY TONER
In addition to your workout regime, eat smaller
portions. Your stomach is only about as large as
your fist. So no need to stuff yourself with a
large plate full of food.
Tip 2) TRY A TRAINER
Get advice or help from a trainer from time to
time. Some online trainers are pretty affordable
like around $2 week at eDiets.com. Or search your
favorite online engine for free fitness forums and
chat away.
Tip 3) PRACTICE YOUR POSTURE
Practice improving your posture daily, no matter
whether you are sitting at your work desk, sitting
at home in the family room or at the table, or
standing and walking.
Stand up straight! Chest out and up. Shoulders
back. Keep good posture.
Tip 4) VARIETY
Vary your routine during the week. Alternate days
that you do cardio work on days when you don't do
your other workouts.
Tip 5) ROUTINE
Also vary your routine. Research shows that a body
can adapt to the same routine over a 4 to 6 week
time frame. When you vary the routine, the body
works harder, trying to adapt once again. At least
increase the intensity or amount of sets you do.
But "change" something.
Tip 6) WARMING UP & COOLING DOWN
Don't forget to warm up with some stretches before
diving into your exercises in both cardio and
strength training. You only need about 5 to 8
minutes. And target the muscle groups that you'll
be using.
A warm-up period helps your body by passing along
lots of blood, full of nutrients, to areas that
are about to be exercised, resulting in the
warming up of the muscles and the lubrication of
the joints. No matter whether you are working out
at home, in a fitness center or outdoors,
regardless of weather, you need to warm up before
beginning all exercise activities in order to
prepare your body for your workout. So improve
your performance and reduce your risk of injury
with a warm-up period.
The period of 5 to 10 minutes at the end of your
workout is the cool-down period. It allows time to
lower your heart rate before you dash back off to
work or other activities after your workout
sessions, and reduces your risk of muscle soreness
and injury that could come from your workout. This
cool-down period should include 5 minutes of
cardio exercise like stationary biking or walking,
and should proceed at a reduced pace from your
previous exercise activities. At the end, you
should focus on about 5 minutes of slow, focused
stretching, when your breathing goes back to where
it was before your workout.
Tip 7) FOCUS
From Aesop to the old Kung-Fu movie, here's a tip:
focus on the muscle group you are working on
during your workout, Grasshopper. Look at a wall
if necessary, to maintain your concentration and
proceed slow and steady.
Tip 8) KEEP A JOURNAL
Keep a diary, journal or some type of record of
your progress. Note which exercises you're using
for which muscle groups, the number of repetitions
and intensity. Track your diet here, too, if you'd
like. Then set goals for yourself and update them
regularly.
Tip 9) R&R
Don't forget that "All work and no
play…" saying. Rest and relax. Work
different muscle groups on alternate days.
Donald Baligad
Editor, "Healthier Living Today"
Copyright 2005. All Rights Reserved.
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