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