Regular exercise is important for enhancing or maintaining your fitness level, health and well-being. Properly executed exercise can be beneficial, but if done improperly, an exercise routine can be unfruitful or even dangerous. While there are many helpful tips and techniques specific to certain exercises, some apply to all forms of physical fitness. Still others are often overlooked, but can greatly enhance the effectiveness of any exercise routine.
Increase Intensity for Short Intervals
During any exercise routine, add intervals in which the level and intensity of the exercise is briefly increased. When jogging, break into a sprint periodically. If walking or power walking, break into an occasional jog. Perform the more intense exercise for about 30 seconds, then return to regular speed. Repeat the boost in intensity after a few minutes and work up to six or eight of these intervals during a regular workout. These short bursts will accomplish more in less time and obtain better fitness results.
Strength Training
If an exercise regimen does not include strength training, make it a part of the routine. Training with light weights or body weight will increase the exercise’s effectiveness, toning muscle and reducing fat faster than the equivalent exercise without weights. For example, power walking alone is effective, but power walking while lifting small dumbbells increases the energy used, making the workout more effective. Using weights has the added advantage of increasing the cardiovascular benefits of exercise, as it requires the heart to strengthen as it supports the body’s activities during workout periods.
Cooling Down After Exercise
The time immediately after a workout is a crucial time for the body. Stretching before a workout increases limberness and allows a greater range of motion, while stretching immediately afterward reduces or eliminates the soreness and stiffness that might otherwise follow. Eat and drink properly to replace fluids and nutrients that were lost during the workout. After prolonged, intense workouts like running and jogging, walk around instead of resting right away. This cooling-off period allows the heart to reduce its rate more gradually. Engage in easy, gentle movements to improve circulation. This will help to promote nutrient and waste product transport through the body, encouraging the muscles to repair and refuel faster.
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