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Muscle & Fitness Workout Routines

Mar 28, 2011 | By Toby Pendergrass
Muscle & Fitness Workout Routines
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Adding muscle to your body and boosting your overall fitness can improve your daily quality of living and your future. People who lift weights and perform other strength-training routines benefit from sculpted physiques as well as a reduced chance for joint injuries, while aerobic activities like swimming and soccer aid weight loss and protect your heart from disease. Some proven muscle and fitness workout methods can help start your journey to a better body; consult your doctor before beginning any new exercise regimen.

Balanced Fitness

Strength training and aerobic exercise represent the two key components of a balanced fitness regimen. Strength routines test your muscles against resistance, which increases size and tone, and the exercise also improves bone strength and makes you less likely to encounter orthopedic pain. Activity that requires constant movement is called aerobic exercise. Aerobic routines serve as your best weight-loss method, since the fast movement burns calories quickly. An aerobic regimen also improves blood flow, lowers cholesterol and helps you avoid high blood pressure.

Muscle-Building Routine

Although routines with weights are often the focus of exercise to build muscle, the TeensHealth recommends a few weeks of body-weight activity before you visit the gym. Body-weight repetitions build your muscles without equipment and include pullups, situps and pushups. Begin your weightlifting routine by selecting barbells and dumbbells that provide enough of a challenge that you can lift about 12 times before becoming tired. Most trainers recommend adding more weight once you can perform 15 repetitions while still maintaining control of your movements. Resistance tubing offers a low-cost alternative to weights and tests your muscle through stretching repetitions. The compact tubing is available at various strength levels and is designated by color --- with dark tubing providing the toughest challenge.

Aerobic Fitness Routines

Aerobic routines are most effective when performed consistently, which makes selecting activities you enjoy essential. Fitness experts typically recommend aerobic exercise three to five days every week. An ideal workout lasts at least 30 minutes, although aerobic exercise for up to 60 minutes is safe for most people and may help you achieve your weight-loss goals faster. Walking is a relatively easy exercise for beginners and is possible in almost any environment, while bicycling, jogging, swimming and aerobic dancing are other popular options. Sports like tennis, volleyball and basketball are also forms of aerobic exercise.

Exercise Considerations

A safe strength-training regimen limits your lifting to three days weekly. Avoid lifting weights two days in a row to allow rest for your muscles; train with a friend when possible so you'll have someone nearby to help during heavy repetitions. Start aerobic routines at a light pace and progress to a medium intensity based on your comfort level. Slower-paced workouts are less beneficial, although exercising so quickly that you can't maintain a conversation is not recommended. Discuss your exercise routines with your doctor prior to your first workout.

References

Article reviewed by Will McCahill Last updated on: Mar 28, 2011

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