10 Workout Secrets from the Pros
1. Be consistent
Chase Squires is the first to admit he is not a fitness expert. But there is a guy who used to weigh 205 pounds more than was healthy for his "framework". 5'4 In my vacation photos in 2002, I looked like the Michelin Man Marshmallow Man at the beach, "said the 42 years. Squires old Colorado resident decided that enough was enough, cut out fatty foods, and began to walk a treadmill books are out and soon he was running marathons -. not fast, but in the race he ran his first 50-mile race in October 2003 and completed his first 100-miler a year later since.. he made ??several 100,000, 50,000, and 50k races.
The secret? "I'm not fast, but I'm consistent," said Squires, who said consistency is the best advice for maintaining a system of successful fitness.
"It all started with 20 minutes on a treadmill," he said. "The difference between my success and others who have struggled is that I did every day. No exercise program in the world works if you do not do it regularly. "
2. Follow an effective exercise routine
The American Council on Exercise (ACE) recently interviewed 1,000 ACE-certified personal trainers on the best techniques to get in shape. Their top three suggestions:Strength training. Even 20 minutes a day twice a week help you to tone the entire body.
Interval training. "In its most basic form, interval training might involve walking for two minutes, running, alternating and this trend throughout the duration of a workout," says Cedric Bryant, PhD , FACSM, Chief Scientific Officer of ACE. "This is a most effective way of productive time of the year."
Cardio / aerobic exercise increased. Bryant suggests accumulating 60 minutes or more each day of low to moderate intensity physical activity, such as walking, running or dancing.
3. Set realistic goals
"Do not strive for perfection or an improbable goal which can not be met," says Kara Thompson, spokeswoman for the International racket of Health and Sportsclub Association (IHRSA). "Instead, focus on increase healthy behaviors. "In other words, do not worry if you can not run a 5K for now. Make a habit of walking 15 minutes a day, and add time, distance and intensity there.
4. Use the buddy system
Find a friend or relative who you like and trust who also wants to establish a healthy lifestyle, says Thompson. "Encourage one another. Exercise together. Use this as an opportunity to enjoy the company of each other and enhance the relationship. "5. Make Your Plan Fit Your Life
Too busy to go to the gym? The tennis star Martina Navratilova, health and fitness ambassador for AARP, knows a thing or two about being busy and stay in shape.Make your plan to fit your life, advises in an article on the AARP website. "You do not need fancy exercise equipment and gyms to get in shape."
If you have the floor space, try easy floor exercises to target areas such as the hips and buttocks, legs and thighs and chest and arms (like push-ups, squats, lunges and). Aim for 10-12 repetitions of each exercise, adding more reps and intensity as you build strength.
6. Be Happy
Be sure to choose an activity that you really enjoy doing, offers Los Angeles celebrity trainer Sebastien Lagr�e."If you do not like weight, do not go to the gym. You can lose weight and get fit with any type of training or activity, "he said.
And choose something that is practical. Climbing can be a great workout, but if you live in a city, this is not something you do every day
7. Watch the clock
Your body clock, that is. Try to work when you have more energy, suggests Jason Theodosakis, MD, an exercise physiologist at the University of Arizona College of Medicine. If you are a morning person, schedule your fitness activities early in the day, if you perk up as the day goes along, plan your activities in the afternoon or evening."Work while you have the most energy will yield the best results," says Theodosakis.
8. Call in the pros
Especially if you're first starting out, Theodosakis suggest having a professional assessment to determine what type of exercise you need."For some people, the attention to the flexibility or balance and agility, may be more important than resistance training or aerobics," he said. "By learning a professional evaluation, you can determine your weakest links and focus on them. This will improve the balance of your overall fitness. "
9. Laissez-vous inspirer
"La condition physique est un �tat d'esprit�, dit aptitude professionnelle et vie entra�neur Allan fin de Calgary, Alberta, Canada. Un des tours de beaux pour attirer et rester motiv�, c'est de lire des blogs ou des sites Web qui lui montrent comment d'autres ont �t� couronn�s de succ�s. "Qui vous inspire?" il demande.10. Soyez patient
Enfin, n'oubliez pas que m�me si vous suivez tous ces conseils, il y aura des hauts et des bas, des �checs et des victoires, conseille Navratilova. Juste �tre patient et ne pas abandonner, dit-elle sur le site Web de l'AARP: �Accrochez-vous, et vous obtiendrez des r�sultats solides."
0 komentar:
Posting Komentar