A decision to improve your condition can represent a major change in your live. Training for a sport or to improve your lifestyle takes quite a bit of work and planning. The best way to train is to start a program that includes cardiovascular exercise, weightlifting and stretching for flexibility.
Cardiovascular Training
Cardiovascular training is an importing building block of any healthy lifestyle. One of the best ways to train is by doing intervals. Go to your local high school track and sprint 100 yards. Return to the starting line and sprint 90 yards. Follow that with sprints of 80 and 70 yards. Take a two-minute break and repeat the set. Do one more double set of sprints before you leave the track. Do this routine three days per week.
Weight Training
Weightlifting is an important part of any training program to get healthy. The best way to get stronger is by lifting free weights. Exercises that include the bench press, arm curls, the deal lift and lunges will get you stronger and also help burn fat. If you don't have access to free weights or you lack a spotter, you can use machines, including Nautilus or Bowflex, to work out your shoulders, back, arms, chest, abs, glutes, hamstrings and calf muscles. If you have no access to weights or machines, you can do strength training by doing pushups, pullups and ab crunches. Lift three days per week to build your strength training program.
Flexibility Stretching
Use elastic bands to gain flexibility. Exercise bands can be used to help your muscles, joints and tendons get stronger and also to warm up and cool down before or after exercise sessions. Step on one end of the exercise band with both feet and grasp the other end of the band at waist level. Pull the band over your head and hold it for a count of two. Return it to the starting position. Do 10 lifts, take a 30-second break and repeat the set. Do this three or four times per week.
Diet
To make any training program work, you have to eat a healthy diet. Eat white meat chicken and fish instead of red meat as your main sources of protein. Eat two to three portions of fresh vegetables and two to three portions of fresh fruit every day. Eat complex carbohydrates, including brown rice and spaghetti, to give your body the fuel for your exercise routine. Stay away from fast foods and junk foods.
Water
You must drink 64 oz. of water every day when you are training. Do not drink sports drinks or soda because they may be high in sugar and caffeine. Water will lubricate your muscles, joints and tendons. It will also help replenish your vital organs as well.
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