The number of resistance exercises that you should do per workout will vary and is dependent on several factors. Your exercise level is the first thing to consider when trying to determine your workout breakdown. If you are just starting out then 4-6 exercises would suffice to provide your body with a stimulus and force it to have to adapt, repair, and improve.
As you make the transition from beginner to intermediate, your body is more trained and can handle greater loads you can increase your exercise number to as much as 8. It is very important not to overwork your body and give it too much too soon as it wont have time to adapt and will remain in the repair process thereby limiting forward progress.
More advanced phases of training can see anywhere from 10-20 exercises per workout depending on your level of fitness and experience. Once you get into elite level training this number can even double as your focus shifts towards targeting many different smaller muscle groups. This tactic is used to create a more functional physique.
By far the best way to see fast results is to follow a profrssional fitness program developed by a certified personal trainer. For a free personal trainer log into your One80.com .
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Shin Splints are a common problem experienced by many novice runners and speed walkers. There are many potential causes for this uncomfortable pain running down the front of the leg near the shin but most often, it is the result of weak muscles. The Tibialis Anterior, the major muscle in the skin, stabilizes and controls the many movements of the ankle and is the main muscle responsible for shin splints. If this muscle is weak, it will fatigue quicker than the other leg muscles which results in a pain down the front of the lower leg.
To reduce the frequency and intensity of shin splints this muscle needs to be stretched and strengthened. One easy exercise is to lay down and pretend to draw letters with your toes. Next you can flex and extend your foot repeatedly. Walking on your heels is another good exercise that you can do to strengthen your shin muscle.
If in fact the pain does become intensified after a workout, the first and most important thing you should do is ice it. 20 minutes on 20 minutes off, 3 times to reduce the swelling. Insoles are a good addition that you can put in your shoe and this will help to absorb some of the shock when you run placing less stress on the shins. If pain persists at rest, you should consult with a doctor to see if further treatment is necessary.
©2009 One80.com. All Rights Reserved.
With summer, comes family BB-Q’s and cookouts with friends. With a ton of high fat temptations surrounding you BBQ’s can be a test to your healthy habits. Follow these easy tips and you can still participate in all the summer fun.
1. Be a good guest. Bring along your own healthy dishes. Whether its turkey burgers, veggie dogs, fresh green salads or cut fruit, every host appreciates a little help with the menu, and then you can be sure that you can load up on something that is part of your new plan.
2. Snack. The rule of thumb for any party is to make sure you have not missed your last snack before you leave for the event. Adding hunger to temptation is a equation for disaster. You will be sure to make good choices when you are not starving.
3. Be Active. Often parties leave us mindlessly eating, chatting with friends and munching at the same time. Suggest a fun and active game, even bring along the equipment. You definitely wont be overeating if you are out there involved in a volleyball game.
4. Drink Up. In the summers heat, dehydration can happen fast, more often than note we misinterpret hunger for thirst. Staying hydrated will help you stay full longer.
©2009 One80.com. All Rights Reserved.
Work hours can be long and boring leaving little room for exercise let alone progressing towards a fitness goal. But all hope is not lost, there are a few things you can do at work to benefit your program and keep you in shape while you work the day away.
Breaks are essential for mental stability and focus in the office. Make an effort to take a quick 5-10 minute break every 2 hours to stand up, stretch, and even take a small walk around the office. This quick break will serve as good refresher to get your mind off of things, loosen the body up and get the blood flowing.
Devote some time at lunch to walking. Once you have had your afternoon meal, take a brisk walk around your building a few times. This will help with the digestion of your food, use up some extra calories, and the fresh air will help allow you to go back to the office with a clear head and fresh attitude.
Walking to work is a great way to sneak in a workout everyday. If your commute doesnt allow for this type of transport, make small efforts throughout the day. Instead of using the intercom, walk over to your co-workers desk or take the stairs when moving in and out of the office.
©2009 One80.com. All Rights Reserved.
When you are just starting out on a new program, you want to see quick results fast. You are putting all this time and effort into this new plan and you want to see your body change dramatically right before your eyes. Well don’t get discouraged, you can usually expect to see significant improvement in your physique after about 3-4 weeks of strict program completion. Although, there are other changes that you can look for to help keep you motivated in the beginning phases of your workout plan.
The first and most obvious thing that you will notice in the first week or so is more energy. As your body becomes accustomed to the increased physical activity in your daily routine, it will start to plan ahead and increase your resting metabolism leaving you full of energy and ready to take on more tasks.
When you exercise, you break down the muscles and force them into a state of repair. It is at night that these changes actually occur while you sleep. This transformation process actually forces you to have a more restful sleep as you recharge and become anew. This is how your body becomes stronger and able to perform more difficult tasks with increased training.
As your body starts to change, so will your attitude. There is a sense of accomplishment felt at the end of each workout and this helps to increase your self-confidence. Your entire outlook will change as you start to fit into smaller clothes and grow out of your older ones.
So even though the scale may not have taken a huge dive in the first couple weeks, there are many other benefits associated with exercise that you should look for to keep you motivated and on the path to success.
©2009 One80.com. All Rights Reserved.
