LACK OF A FITNESS GUIDE? FOLLOW ME.
You are that bank manager who walks into a gym after a busy day
in office, that business lady who has been up and about but remembers her workouts in the last
hour and decides to pop in at fitness
hub. The instructor smiles at you like always and points to the treadmills. Same
boring routine, right?
Guess what, you are wrong. According to Kenya Center for
Disease Control and Prevention, adults will need at least 150 minutes of
moderate physical activity or 75 minutes of vigorous activity twice a week
alongside strength training sessions. That’s just the survival limit.
But now looking at you, with fitness goals that require
dedication and commitment, you will need more sessions to gain required
effectiveness. Here is a breakdown on these routines.
CARDIAL ACTIVITIES
All exercises that increase your heart rate and breathing are
always a key component of your daily work out. Whether skipping ropes,
treadmill, spin bike, session classes, cross trainer. The goal is to get moving
each living day.
If your gym offers sessions each day, you may combine two
routines. Maybe skip ropes before an aerobic session.
Fitness is a journey, and cardial benefits vary with your
goals and targets.
But you eventually achieve.
STRENGTH TRAINING.
I once gave gave a lady a toning routine and she made it
clear that she never wanted muscle bulk.
However, that’s a myth propagated in a lot of gyms. Strength
training exercises build and tone muscles.
Cardial may reduce the weight, but toning gives you the
desired shape. They go hand in hand. These
exercise are designed for specific body parts like chest, arms, back, thighs,
butt, shoulders etc. it is important to include them in a fixed daily routine.
However, and I repeat, it is important not to work the same
muscle groups back to back.
For example if you do dead lifts, it is so wrong to do one
arm rowing exercise the next day.
Alternate your target muscle groups.
FLEXIBILITY
Very important fitness component. At the beginning of each
work out, whether cardial or strength training, warm up your body with at least
10 minutes of light activity.
Like light spin session. After work out spend 5 minutes
doing the same activity you warmed up with.
If there is a trainer around, let them stretch you slowly.
Each and every major muscle group.
MASSAGE
At one point, you have walked into a fitness station, asked
about the charges then.. ‘How much without massage?’
There you go, while always minus massage?
Massage is known for its ability to help the mind and the
body relax. That alone makes massage important.
Deep tissue massage makes it more advantageous because it
focuses on deeper layers of muscles and the fascia. The therapist firms pressure
into these key areas and gets them to release.
It offers stress relief, eases pain, it eases movement by
repairing damaged muscles, ligaments or tendons often obtained from working
out.
Most importantly also, it lowers heart rate and blood
pressure.
So twice a week, it is recommended for you to walk into a
massage room .
CONCLUSION.
With these basic components for your fitness routine, your
week gets simple. However, it is good to balance between your muscle fatigue
and strength portion.
Stay tuned for more fitness tips
Content : KEVINFITNESS