Best Warm Up For Exercise
Today we’re going to talk about the best warm up for exercise.
I used to not warm up at all. I would just go and start doing my thing when I worked out… and if you think about it… this is kind of “functional” training. You don’t usually get a chance to “warm up” before your [...]
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March 19th, 2009 at 6:54 pm
What is the best warm up for this exercise routine?
4 days a week I do 20 pushups, 40 lunges and 25 squats and it takes me about 20 minutes. Basically I have no access to any exercise equipment (except a 3 pound weight someone gave me) but I'm trying to tighten my butt and thighs while adding some mass to my upper body for a better proportioned shape. Can anyone reccomend a good warm up for this workout?
March 19th, 2009 at 11:56 pm
warm up with shoulder shrugs, arm rotations/circles, bending at the waist and stretching above your head and over to each side, ankle rotations and flex/points, touching your toes, leg lifts from the hip to the front, side and behind you (good for butt and thighs)
try anything that gets the blood flowing before you begin the real work
References :
March 19th, 2009 at 11:58 pm
I used to lift weights for about five years and one thing that you might or might not know is that everyone gives advice on how to do something and/or do something better. This is what I have learned and gone through.
There are 3 steps to achiving a better body.
1. EAT HEALTHIER FOODS! to gain mucle mass you must take in about 35gms of protein per sitting. Thats about one (grilled) chicken breast. What a lot of people dont know is that if you take in more protien then you body can handle at a time (usually about 40-45grms) it, along with everything else you ate will go down the toilet. Eat and eat alot. No more of this three meals a day, eat six to eight small meals a day. This is how you will gain the mass you want. This does not mean you need to go on a diet. What I did was, one day a week I would eat some sweets, not alot but something so that my body does not crave it. Then go back to my healthier eating.
2. Now comes the exiersise routine. Acutally routine is the wrong thing to do. Think of your body as a living, breathing, and able to think kinda thing. It WILL learn after awhile the "routine" that your doing and then get used to it. This means you have to change your daily routine daily. Maby one day of just running then the next your push ups and such, then the next, use that little weight. Its okay if its only 3lbs that means more reps. Then change this up every week. You will confuse you muscles and they will get bigger. Muscles are smart. They will try to be ready for the next workout and they will grow. However they can not do that if you dont follow step 1.
If this is too much then change your routine to a 20 min routine to a 40 min routine - find time and do this…
just run or jog for at least 15mins. This will help trim your body up and kick start your heart, blood and your workout. At first you will get alittle tired because you use alot of energy but after awhile you will find that it will actually do the opposite.
**importand note: you really have to enjoy your daily workout or you will dread wanting to do everyday.
Running is the best way to start any workout.
Oh and dont just do one set of push ups and stuff try to do at least two sets in the begining and move up to three (dont do more then that) there are more then one way to do any exercise. For example you can buy push up bars very inexpensive but more effective then you have the "diamond" push ups, and changing the distance between your hands and so on. CHANGE YOUR ROUTINE!
3. (this one is just as important as the first two) SLEEP! your body NEEDS to rest after a workout. DO NOT WORK OUT MORE THAN FIVE DAYS A WEEK!!! I recomend four days. If you do more then four days your body will not and you can ask anyone - your doctor, a weight lifter more then four days and your body will not get enough time to rest. You will hurt it more then helping it. What your doing is tairing your muscles each time you work out. To properly repair them you need at least 8hrs of sleep and at least two seperate days off.
This is really simpler than it sounds you will understand this in awhile. Thank me later. lol
References :
I lifted weights for five years.