A decision to improve your health and lifestyle is an important one. By making a decision to burn calories, get stronger and improve your diet, you can set the foundation for a healthy and happy existence. Running, weight lifting and stretching are the key aspects to a solid exercise program.
Cardiovascular Exercise
An interval sprinting program will help you burn calories and improve your ability to participate in sports and other activities. Go to the local high school or college track and sprint 100 yards. Go back to the starting line and follow that by sprinting 90 yards. Return and complete the interval training round 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 three days per week.
Weight Training
The best weight-training exercises involve free weights. If you have a training partner, you can do the bench press, arm curls, lunges and dead lifts to get stronger. If you neither have free weights nor a partner who will spot you, you can get stronger by working on Nautilus or Bowflex machines. They will allow you to work out your arms, shoulders, back, chest, abs, glutes, hamstrings and calf muscles. If you do no have weight training equipment, you can do pushups, pull-ups and ab crunches.
Flexibility Training
In order to build flexibility that will allow you to be more functional in all day-to-day activities, you can do stretching work with exercise bands. Place one end of the exercise band under your feet. Place the other end in your hands. Hold the band at waist level and stretch it over your head. Do this 10 times, take a 30-second break and repeat the set.
Diet
Any conditioning program must include dietary changes to be effective. Eat white-meat chicken and fish instead of red meat as your main sources of protein. Eat at least two portions of fresh vegetables and two portions of fresh fruit every day. Eat complex carbohydrates like brown rice or pasta to provide your body with fuel for your exercise routine. Avoid fast food and junk food.
Proper Hydration
One of the most important aspects to any conditioning program is drinking enough water. Drink 64 oz. of water every day. Don't substitute with sports drinks or soda. They contain significant amounts of sugar and caffeine. Drinking water will flush toxins out of your system and will keep your joints, muscles and tendons lubricated.
Member Comments