So you have finally started exercising, or have been exercising for awhile now, but there is something that isn’t quite right about your routine. It may be that you haven’t lost much weight, haven’t grown much muscle, or after every workout you feel extremely sore and are developing pains that persist beyond normal soreness. If either of the previous statements sounds like you, then you may have an unbalanced fitness plan.
There are correct ways and incorrect ways to perform an exercise. To get the most out of a routine and to prevent extreme soreness, then you have to do it the way it should be done. If you ever head of the expression “No Pain No Gain” and believe it to be true, then you will have to make a slight adjustment to your mindset. Exercise should not cause you pain in the slightest.
Of course, you may feel sore if you have never picked up a weight before, but it will never truly be a painful experience. Soreness is natural and you should still be able to workout when in a sore condition. After a couple of days or so, your body should be used to moving around and the soreness should cease. If you do end up feeling pain though, it would be a good idea to consult with your doctor.
How To Create A Smart Fitness Plan
In order to create a well-balanced fitness plan, you will need to make sure it includes strength training, flexibility, and aerobic exercise. Strength training exercises such as weight lifting and will build your muscle mass, increase the strength of your bones, build endurance, and improve coordination. Flexibility exercises such as yoga and stretching will warm the body up for any routine while increasing the elasticity of the muscles. Aerobic exercise like running and swimming will improve the condition of the heart and lungs.
Before any exercise is done, you should warm up to prepare the muscles for the workout. A warm up can consist of a short jog on the treadmill, some jumpropes, or the more traditional warm up sets (lighter sets of the first exercise). It is just as important to stretch after exercising in order to best prevent injury and help the muscles recover. A sample stretching routine will come in a later blog post.
When exercising, start by working within your current capabilities. The aim is to get your heart rate up to anywhere from fifty to eighty-five percent of your maximum rate. This number is 220-your age = maximum heart rate (MHR), then to get your target heart rate multiply that number times the desired percentage of maximum effort (MHR x .75)= 75% max heart rate (I generally default to 75%). Measure your heart rate manually or with a heart rate monitor. Most gyms have cardio machines with them built in. For exercising outdoors, you can get a heart rate monitor at a sporting goods store. As an example let’s say that you are 30 years old. This would make your maximum heart rate one hundred ninety, meaning that your target heart rate would be between ninety-five and one hundred sixty-two. I’ve found the ideal fat burning heart rate for healthy people is about 75% of max.
Most importantly, make sure to drink plenty of water when performing any sort of physical activity. It’s vital that you get at least twenty ounces of water a few hours before working out. During exercise it is recommended that you drink about ten ounces every twenty minutes. After you are done, wait a half hour before drinking another eight ounces. For more intense workout, it may be a good idea to consume a sports drink instead as it contain carbohydrates your body needs as fuel and will replace any lost electrolytes.
Work with a Pro
The most efficient and effective change you could do would to be to consult with a personal trainer (me) in order to find out exactly what your body needs to get to where you want it to be at. Send me an email or give me a call today to get started on changing your body for the better!
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