21. Choose from a variety of cardio exercises.
Better yet, combine one form with another so you do not get bored with your routine.
Low intensity cardio workout includes aerobics, walking, biking, swimming and rock climbing.
Calorie burn ranges from 180 to 400 in 30 minutes. These activities also exercise different parts of the body.
22. High intensity interval training burns serious calories in a short period of time. It also improves the body’s overall endurance.
Among the favorite HIIT routines are the jump rope, spinning and sprinting.
Pay attention to how your body adapts to the change in pace for you to know the highest intensity it can go.
23. Total body workout is a combination of cardio exercises and strength training.
Cardio exercises burn fat while strength training develops muscle
The mistake of some people is focusing on only one form of training.
Pure cardio leads to muscle loss while pure strength training builds bulk without whittling away fat.
24. Strength training, more commonly known as weightlifting, improves muscle tone by conditioning the musculoskeletal system through resistance to weights. Beginners should start with least resistance, working their way up to heavier weights in time. Muscle pain is a normal result of weightlifting; the absence of contraction signifies no resistance, which necessitates heavier weights.
25. Women are scared to dabble in strength training, thinking that doing so will cause them to bulk up and lose their femininity. Experts advise that there is no need to worry since a woman’s body is not biologically designed for bulking up.
26. Do not work out your whole body in one day. This is okay on your first day ever as an introduction but as you progress, you should divide your muscles into three or four groups. Whole body workout is effective only on the first few days but as you go along, effects will dwindle as the body gets used to the exercises it is subjected.
27. Allot a day of workout to a certain muscle group. Take this schedule for example: Day 1 – chest, shoulders and triceps; Day 2 – quads, calves and abs; Day 3 – back, biceps and forearms. This enables you to give enough attention to each body part for maximum stimulation.
28. Do not abuse your body by subjecting it to more weights than it can handle. You should feel your muscle resist the weight but not too much that you couldn’t perform your routine properly. You should be able to lift the weights in the right manner from start to finish.
29. As a beginner, it is easy to overlook signs of over-training due to eagerness. Over-training must be avoided at all costs since it negatively affects testosterone levels and leads to lower immunity to sickness. Signs to watch out for: weak appetite, heightened blood pressure, drastic weight loss, irritability and higher heart rate even at rest.
30. At the onset of your strength-training program, allot only 2-4 days a week for muscle training. Limit your session to one hour to 1 ½ hours, just enough to introduce the weight lifting to your system. Anything in excess doesn’t result in significant muscle gain, but in muscle fatigue.