| Fitness Routine |
| Here is a fitness routine that I put together for my boyfriend while ago. But I think this routine could be helpful for other people out there too.If you have any comments or ideas for improvement, please use my guestbook I picked 2 pretty simple exercises for each body part , which might not sound a lot but for beginners that is more than enough. Especially when you start out it can be very frustrating if the exercises are too complicated, or if your daily routine takes too long because you have so many different exercises to do. But keeping it all simple will help you to stick with it. And that's the most important thing, only if you exercise on a regular base it can improve your health, get you in shape and make you feel better in general.Keep in mind that I'm not a professional, I'm just very into fitness and health.. So basically all those exercises are only suggestions. If you feel uncomfortable or if you feel some kind of pain doing any of them don't hesitate to remove them from your routine! Here is what your week may look like. MONDAY: BACK & CHEST TUEDAY: CARDIO (no weight training),ABS WEDNESDAY: LEGS & SHOULDERS THURSDAY : CARDIO (no weight training),ABS FRIDAY: BICEPS & TRICEPS SATURDAY & SUNDAY : Cardio/OFF If you want to make some changes to this routine, feel free to do so. Just remember that you should be doing 3 Weight Training workouts and 3-4 cardiovascular sessions per week. And there should always be a day off between the weight training, which you can use for cardio exercises (walking, bike riding, basketball etc.) Per workout you should be doing 2 muscle groups with 2 exercises for each. As a beginner you only need to do 2 exercises per muscle group, but do them well, with intensity. That's better than doing 3-4 with little or no intensity. Twice a week you should include abdominal exercises. Do 3 sets per exercise. Do one set of 12 to 15 repetitions of each exercise. Use a weight that you can lift at least 12 times. When you can complete 15 repetitions, increase the weight in your next workout. Move quickly from exercise to exercise, resting at most 30 seconds between exercises. As you progress, decrease the rest between exercises. Build until you can do the entire routine with no rest between exercises. Perform each repetition deliberately -- slower than what seems like your natural speed. For example, if you're doing a squat, pause for 1 second in the down position. This keeps your muscles under tension longer and helps build them faster. Plus, it reduces your risk of injury. Before you start each weight training workout, you should take 5-10 minutes for a warm up (e.g.: running in place, jumping jacks etc.). After a workout it's important to cool down for about 5-10 minutes with some stretching exercises, which improve the flexibility of the muscles so that they won't strain easily. |
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