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healthy lifestyles

Aerobic Exercise
v Strength Training

Aerobic exercise and strength training go together like food and water. You need 'em both. For at least 150 minutes a week. Anything less, and you're in the black zone - your health will suffer, you'll feel lousy, and life will be all downhill.

Core exercise, or inner strength and stability, may be the secret to sustainable fitness... but there's a little more to it than that. By picking the brains of former fatties who transformed into exercise and motivational heroes, and addressing both diet and exercise at the same time you can overcome deep rooted hereditary nightmares.

Like Jon Benson.

If you'd rather look great, feel fantastic and live life with a perpetual sparkle, start exercising! And before you do, know this:

  1. You need 20 to 40 minutes of aerobic exercise three to four times a week, plus
  2. You need to include strength training at least twice a week, but preferably three times a week.

All up, at least 150 minutes a week, spread out so it fits into your lifestyle in a way that makes maintaining your schedule a cinch. If you absolutely, positively cannot fit in both - choose aerobic exercise. It works out your heart muscle and helps maintain your weight.

You need to remember, however, that muscle burns fat, so if you can do 50 push-ups before your aerobic exercise, you will reap the benefits.

Why strength training before aerobic exercise?

For the first 20 minutes of your aerobic exercise, you burn about 80% carbohydrates and 20% fat. If your goal is to lose weight, you want to burn more fat and less carbs, right? Well, the next 20 minutes will get you into about a 50/50 mode. You burn a lot more fat than you were and that's a good thing. If you go beyond 40 minutes, you will be burning about 80% fat. Realistically though, most people are not going to exercise for that long. 20 to 30 minutes of aerobic exercise is more likely. If you start by doing pushups, you actually kickstart the aerobic activity, so, when you begin your aerobic exercise, you may begin burning fat a little quicker.

So, find an aerobic exercise you enjoy. Water aerobic exercise, medicine ball strength training ... it's best go go for more than one type of exercise so you can keep your workouts interesting. Let's say you enjoy running - why not add aerobic exercise videos to the mix? Now, plan your schedule by selecting the days and times you can easily fit in exercise. Make it at least three days a week and try to avoid missing more than two days in a row. The most popular routine is Monday, Wednesday and Friday. Many fitness experts suggest you try to exercise at the same time on those days. It's not essential, but it helps get you into a routine - which means you're more likely to continue.

Start your routine with a warmup, and gradually increase the tempo. If you're not going to do strength training, at least do some push-ups. If you're following an exercise video, it's easy to know what intensity you should be doing. If you're running, try using the 'fartlek' technique - throwing in periods of faster running, followed by slower running. This will really get you in shape. Do the aerobic exercise video routine on some days and on the days you feel like going on a run, do that.

If you decide to strength train as well, do work out two to three times a week. A good routine might include biceps curl, triceps curl, shoulder press, bench press, lunges, and calf raises. Work up to two to three sets of eight repetitions for each exercise to give you a full body workout.

As you can see, it's not a case of aerobic exercise versus strength training. It's reaping the benefits of two complementary forms of exercise. Do this for a month and see if you don't feel a real difference.


Be Prepared:
You can now have a perfect smart body as you desire, using several winsor pilates equipments. The pilates fitness center and numerous pilate gyms provide you exercise training and accessories to keep your self fit. You can choose a weight bench according to your need among wide range of weight benches, both for commercial and home use. There are many versatile dumbells, which are space efficient and cost effective. The bally total fitness pilates tones and cushion your body by targeting obliques and muscle groups. You can find much information from studio one pilates on different exercise equipment. The gazelle exercise equipments can also be tried to figure your body.

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