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Personal Fitness 4u has compiled some fitness
tips that maybe useful and added towards lifestyles. • A 30 min walk every day or 1 hour 3 times a week will dramatically reduce the risk of coronary heart disease. • Variation of training improves the body a lot more than keeping to the same routine, This makes it interesting and fun. • When training regularly with weights it is advisable that you train all the major muscles equally to achieve an all body strength and physique. • A minimum of 20 minutes cardio vascular exercise is the recommended amount 3 times a week towards weight loss and improving health. (American College of Sports Medicine – ACSM). • Combining a whole food diet and regular exercise is the best way of reaching exercise goals and keeping weight under control. • Drinking 2 litres of water a day will improve the digestive system and will keep your body hydrated daily, Especially during exercise. • Beginners using weights should train a minimum of 3 times a week with a day break in-between. 12- 15 reps at least 2 sets on major muscle groups: Chest/ shoulders/ Bicep/ Triceps/ upper and lower back/ Stomach/ quadriceps/ calf's. This will improve muscle stamina. • When exercising on the abdominal muscles (stomach) breathe outwards when muscles are tensed i.e. during a crunch. This will help towards getting flat abdominals. • Stretching after exercising helps towards relaxing the muscles, reduces chance of strains and improves your range of movement. • Regular runners and cardio vascular workouts getting yourself the correct foot wear is extremely important as the inner soles are specially designed to help reduce impact on joints i.e. the knees. Any reputable sports shop will stock them. • Ensuring that you have at least 8 hours of sleep per night will help towards muscle repair, reduce the chance of putting your body under strain. Remember to always have FUN when exercising |
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