Fitness & Workout Tips

Knowing what you want to achieve with your fitness workouts, then planning a specific exercise program to reach your goals will help you meet your objectives. Fitness has different meanings for different people, and any program you put together should address your specific needs.

Get Specific

Knowing what your primary goal is, as well as any secondary goals will help you choose between primarily aerobic or resistance workout routines. For example, figure out if you want to improve cardiovascular fitness, build muscle, burn fat or improve your flexibility. Narrowing down your specific goals will then help you choose the right exercises to develop the specific fitness level you want.

Create a Plan

"I want to lose weight," is not a specific enough plan to help you achieve your goals. "I want to lose 15 lbs. by March 1," or, "I want to be able to bench press 250 lbs. by April 15," are examples of goals that will allow you create short- and medium-term goals on the way to your final goal. Being able to gauge your progress is enormously helpful because it lets you see if what you are doing is working, if you need to change your routines or if you need to set more realistic goals. Without a plan, you won't know if you're moving forward.

Add Variety

One of the principals of exercise physiology is adaptation. When you work out, your body adapts to the stresses you are placing on it. For example, when you start jogging, you may only be able to go five minutes before you take a break. Your body responds to the stress of jogging by increasing cardiovascular strength and endurance and you are then able to run longer. The same is true for working with weights, stretching or any other type of exercise. Make sure to vary your workouts so that your body does not adapt to them to the point where the body no longer makes significant changes--such as increased fat burning or more muscle strength. Performing the exact same exercise routine in week seven that helped you quickly shed pounds in week one may not provide the same results.

Warm Up and Cool Down

It's not heart-healthy to begin a fast-paced workout when your muscles are cold and your heart rate is low. Always begin your workouts with a warm-up that gradually brings blood to your muscles and elevates your heart rate prior to your beginning your maximal efforts. Similarly, it's a good idea not to jump off a cardio machine after 30 minutes and lie down in bed or hit the sofa for your favorite TV show. Bring your heart rate down with slower exercises and movements, including a static (stretch-and-hold) stretch, which will decrease muscle stiffness and soreness later, and improve your flexibility.

Hydrate

Water is helps with muscle contractions and also regulates the body's temperature during activity. According to a study published in the January, 2006 issue of "Journal of Experimental Physiology," performance was improved in 75 percent of athletes who drank cold water compared to warm water. Iced water may cause gastrointestinal distress, and also takes longer to get into the bloodstream, so keep your water chilled, not iced.