Resistance Training
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Resistance Training!
| Diet and cardio are not enough to
achieve you ideal fat loss goal, you need to add resistance training
into the mix. When resistance training, cardio and good nutrition
combine together, you create a synergy and this is the key to permanent
fat loss. If any one of these component is missing your result will be
compromise. Weight training is a deep subject which goes beyond the scope of this article and there are many different protocols for weight training. The key point is that you need to add some resistance training to your wellness program, because weight training is the fastest way of increasing your lean body mass. When your lean body mass increases your metabolic rate increases as will. When your metabolic rate increases you burn more calories. The fastest way to lose fat is with hard, heavy, to-failure weight training with 6 to 10 reps. Free weights is best, used weight lifting machines as on alternative. As an alternative to weight training calisthenics can be used. Calisthenics are various physical exercises performed without apparatus for physical conditioning. Example include arm circles, crunches, push-ups, jump squats and leg raises. Calisthenics are the most widely used exercise for strength conditioning and are usually done immediately after the aerobic phase of a workout. They can easily be adapted to suit both beginners and advance students. By varying the number of times calisthenics are repeated, or by increasing the effort require to perform calisthenics, you can make these exercises both beneficial and safe for your muscles. The real key here is to get started!! Choose an activity you will enjoy and do it with some one who’ll keep you motivated and going. Promise yourself it’s your time, and then keep the promise! Developing An Exercise Routine That Works In whatever exercise program you choose, you should be able to carry on a conversation at the same time. Try to complete at least 20 minutes of an activity each time. You can complete 2 or 3, 20 minutes segments through the day. Plan Your Exercise Program Duration
Your Exercise Frequency Committing yourselves to a regular exercise schedule is the key, where consistency and frequency accelerate results. Start with a minimum of 3 times/week; 10 minutes/sessions Gradually increase the frequency and /or the length of the sessions Ideally 5-6x/week; 30-60 minutes/session Determining Your Target Heart Rate To calculate your Target Heart Rate, simply fill in your age in each equation and do the multiplication. Minimum: (220—your age) x 60% = (220—___) x .60 = ___ beats per minutes ( low end of target) Maximum: (220—your age) x 80% = (220—___) x .80 = ___ beats per minutes ( high end of target) cardio Training Health Regards, Leave resistance training page on go to physical wellness page
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