Best workout routine for woman and man

Posted on September 30, 2013 by john in Fitness tips

How to make a proper exercise routine ?

Best workout routine

How is common at this time of year , both women and men are preparing to make an exercise routine , whether to lose weight or tone their bodies. Some start this routine without knowing and know in depth how to perform the exercises correctly to not suffer an injury or other joint problems .

Tips for physical activity in summer time

If you are performing outdoor physical activity , prefer the early hours of the day, or else , in the evenings . Perform activity during the hottest hours could impair performance and jeopardize your health due to increased body temperature coupled with dehydration own body .

The ideal is to acquire light clothes that favor the elimination of sweat and temperature. We do not recommend the use of thermal clothing , due to the increase in body temperature generates significantly increasing dehydration.

Take care to keep your body constantly hydrated throughout the day . Do not wait until you are thirsty to drink fluids , because this is the first symptom of dehydration. It suggests an average drink 2lt of water a day , this will mainly depend on your body weight , physical activity performed and the ambient temperature at which performs the activity.

No exercises overtaxed in suddenly , this could generate injuries that will affect their performance and risk their health. It is best to gradually increase the intensity , always combining stretching and flexibility activities .

Taking the time , use the squares and open spaces to develop their daily routines , if it does , try new routes and sectors .

Activities most effective for your needs for best workout routine
If your thing is to keep the body toned , it is suggested functional routines such as crossfit which is a method based fitness and varied functional exercises , executed at a relatively high intensity. Another method is the TRX suspension training used to develop functional strength and also improves flexibility, balance and stability of the central part of the body. The fitness, which is based on the work of fitness but in perspective, seeking harmony between the different muscle groups and not forgetting cardio vascular work , work is carried out with weights and aerobics , and it ‘s finally Insanity is interval training , which means that you should do as many exercises in a given time , you do not need machines , mats , and weights, all work with your own weight

But if you prefer to keep cardiovascular system in top condition, using energy reserves and burning extra calories your body has all aerobic activities are the best. These include spinning , jogging and BODYCOMBAT .

But if what you want is to build muscle mass and get a very strong body , you have to do is spend a lot of time in the gym doing routines and load cargo , ie the famous weights.

If you want to use the summer , have a athletic body including an improvement in your cardiovascular system , it is best to enroll in a pool and start swimming every day.

In turn, if yours is not routine, constant challenges fascinate you and you’re bored enclosed environments , start practicing rock climbing, rafting, kayaking and trekking.

Independent activity is developed , it is best to get a medical checkup before starting any routine. After starting the programs positive results will be obtained by controlling the power and remain constant in selected activities
Exercises to do at home

Any person who wants to start an exercise routine in particular, must understand that from day one have to budget at least 30 minutes per session to perform your exercises. Traditionally suggest 3 times a week on alternate days, but today it is best to do it 5 times a week .

If you do not have the money to attend a gym, from the house you can develop routines that increase energy expenditure and benefit your health.

Best workout routine for example , to strengthen the lower body (legs and buttocks ) executes step in any step of the house ( driveway, driveway , some drawer firm that has provided, in the first step of a ladder ) . For this you should go up and down foot ascent alternating 30-45 seconds without stopping, with a break of 30 seconds and repeat this routine 3 times per session.

For the abdomen there are various forms of crunches . It is suggested from back lying on a mat , with your legs bent and start trunk up and down trying to keep a comfortable pace. Perform 30 repetitions , 3-4 sets resting 30-45 seconds between sets . Depending on fitness and abdominal strength you have, can split horizontally, against the force of gravity or in favor of gravity. Best workout routine.

If you have an elastic or elastic band , you can also do business in the same number of reps and sets abs. Take the elastic , hands on both sides , without bending your elbows and arms extended forward at shoulder height , open and close , with emphasis on stretching the elastic in a controlled manner .

If the above is combined with 20 minutes of brisk walking or jogging or biking, you will see that after a few weeks you will feel better , improve your mood, sleep more pleasant and mainly be helping your condition, your health and their quality of life .
Tips to build an exercise routine in places that have exercise machines

The machines are in squares and parks can be a good remedy for inaction . Depending which are, can afford to strengthen your body and improve your cardiovascular system .

Best workout routine for woman and man, the first thing to know is that we want to achieve . This is suggested to prepare a routine as follows :

1 - Try to keep your exercise routine is dynamic , ie you go varying body areas to work

2 - The rest periods of the same series of exercises, depending on the target , not greater than 1 minute.

3 - The total time of a full routine ( daily working session ) ought to be between 45min to people starting their routine , although up to 1hr 30 minutes to a more advanced

4 - If you want to strengthen , work alternately body areas . For example , working primarily legs arms on Monday and Tuesday. Thus each zone more efficiently recovered .

5 - Set aside 25 minutes of routine aerobic exercises , such as running, jogging , biking or elliptical famous .

6 - End your routine with stretching exercises, whose time is not less than 10 minutes total for this purpose
Myths of physical activity

1 - If I do business with a lot of clothes , or use plastic bags under clothes, weight decreased faster.

2 - He did not eat anything before exercise , benefits of body weight loss .

3 - It is better not to take much water to benefit weight loss .

4 - Physical activity leaves the woman’s body very strong and masculine, so it is best not to do business to stay thin and feminine.

5 - The body pain completed the exercises, is a symptom of a good routine .

6 - It is preferable to do exercises in the morning than in the afternoon or evening .

7 - During the menstrual period can not be physically active .

8 - Failure to perform daily activities , is compensated by the accumulation of the number of exercises are not performed, ie what I do on Monday most of what I do on Wednesday and the effect is the same.

Best workout routine