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
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
If you'd rather look great, feel fantastic and
live life with a perpetual sparkle, start exercising! And before you
do, know this:
- You need 20 to 40 minutes of aerobic exercise
three to four times a week, plus
- 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.
You can now have a perfect smart body as you desire, using several
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.