Building the Better Workout
You know how some of us seem to go to the gym for a couple months and see great progress, while others go to the gym for a couple years and are at the same place where they started? That is the difference between someone who has built a good workout and someone who has not. There is not “one size fits all” workout. Some people respond better to weight lifting, others to cardio. Everyone’s body is going to be different. Sometimes it takes some tweaking in your game plan to achieve your goals. What is important is that you understand the building blocks to a great workout. Here we will touch on five points to fitness: Cardio, Weight Training, Flexibility, Recovery and Nutrition. Each component plays an important role in your fitness plan
Cardio Workout
When we talk about cardio, many people visualize marathon runners, and while this image can be inspiring to some people, to others it brings the thought of discomfort and struggle. If you are someone who fits into the later group, rather than the former group, good news: there are two types of cardio, and only one requires long running (or other chosen activity). There is a type of cardio that utilizes short bursts of exertion to bring your heart rate up and maximize your cardio benefit. And the best part? It usually doesn’t require more than 20 minutes of your time. Are you sold yet? Now, don’t get me wrong, I have no problems with slow, steady cardio. I, however, just don’t enjoy doing it. To those who do, by all means, have at it. If you are like me, and you would rather skip your cardio than spend 40 minutes jogging, cycling, etc., then try the High Intensity Interval Training for your cardio. It looks like this:
2-5 minutes warm up (walking, slow peddling, etc.)
5-10 minutes short, high intensity bursts (examples are 20 seconds in a full blown run, followed by 40 seconds of walking, or 30 seconds in a run followed by 1 minute of walking, whatever you’re comfortable with)
2-5 minutes cool down (walking again, slow peddling, etc.)
This can be done on any piece of cardio equipment, or out in the world. I have even done it on the steps at my apartment. Trust me, it really gets your blood pumping and your body sweating!
Strength Training Workout
When building a weight training workout, we break the body down into sections. These sections are usually abs, legs, back, chest, shoulders, biceps and triceps. In order to build a solid work out, you need to understand how these muscles work together. Back and biceps do pulling motions, chest and triceps do pushing motions. Shoulders can be worked by themselves, or with chest or back (or even legs, if you so choose). Some people will set their workouts up so that they have a push day, a pull day, and a leg day, working their shoulders on whichever of these days they feel like doing, as well as abs. Some people will have a full body day, followed by a cardio day, and repeat. Some people will work one body part out a day, meaning they will have a chest day, a back day, a leg day, a shoulder day, and either a full arm day or will break up the arms into a bicep day then a triceps day, doing abs on every other day.
Flexibility
Flexibility is a great component to add into your workout. Not only does stretching after a workout feel good, but it helps reduce soreness. The more soreness reduction you can get in your life, the better quality your life will be. Also, stretching increases your range of motion, which helps prevent injuries and tightness in the muscles and joints. If your muscles are tight it’s more difficult to use good form in your exercises. Another problem that can happen when muscles are tight is that they can pull on the bones of which they attach too. This can cause misalignment, resulting in body pain and stunted results from your workouts. Make sure you take time for flexibility!
Recovery
Recovery aids are another important component to your game plan. Some people find relief in over the counter NSAIDS, while others swear by BCAAs. Many have found comfort with muscle creams, ice, and/or hot showers, while others turn to Epsom salt soaks. Whatever may be the ticket for your recovery, make sure you stock up on it, because if you’re going to reach your goals, you’re going to want to be as comfortable as possible along the way. And, don’t forget, it is important to take time between workouts to let your body heal. Don’t train the same muscle groups two days in a row, and for goodness sake, take a day off for a rest day!
Nutrition
Proper nutrition goes beyond helping you reach your goals. Getting the right nutrients helps with recovery from a work out, helps your skin, hair and nails look healthy, helps with mentality and stress, digestion, and just makes you feel all around better. Head over to fitnessrecipe.online for amazing fitness food recipes.
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