1. It can save your life-really!
Regular workout reduces your risk of heart disease, diabetes, and endometrial, colon, and breast cancers. It is recommended that people exercise for 30-60 minutes each day. Whoa! This push-up test might be able to predict whether you’ll have heart disease later in life.
2. You’ll feel less stressed and happier.
Regular exercise is one of the best ways to improve your mood and decrease anxiety. Studies show that it can be effective at handling long-term stress, even if you’re not expecting to become an elite athlete in the near future. A comprehensive study in the British Journal of Sports Medicine found exercise to be more effective in treating mild to moderate depression than drugs. Not only is it a viable option for those who struggle with mental health issues, but also a great way to lower anxiety levels.
3. It strengthens your bones.
Regular exercise is important for bone health and prevents osteoporosis because it strengthens the bones with low impact activity. Hint: some people who are told to avoid high-intensity activities such as running should be encouraged to do regular, low-impact activities like walking.
The Best Cardio Workout Tips
4. Always warm-up and cool down.
This exercise tip will help you maintain your mobility and flexibility, and prevent injury. Take 5-10 minutes to gradually raise your heart rate at the beginning of a workout and lower it afterward. For strength training. try this quick warm-up before every exercise session to help you get a good workout
5. Take this jump-rope challenge.
Jump-roping is like a real cardio workout. It’s so intense that it’ll burn about 26 calories per hour. This makes it the best cardio exercise for people who want to stay in shape! Doing a simple jump takes patience, power, and skill. This is a fantastic routine that will get your heart rate up and help you achieve your fitness goals. It also takes a lot of practice.
6. Don’t cruise through cardio.
Increase intensity by doing intervals: After a warm-up, alternate 1-2 minutes of activity at a rate of perceived exertion, or RPE, of 7 or 8 with 2-4 minutes of lower-intensity periods (RPE of 3-4). Repeat 4-6 times. Use our handy guide to help determine what your rate for 5% increments are.
7. Tone up on the treadmill.
“Save time at the gym with this 10-minute cardio/sculpt session: Hop on a treadmill holding a three- to five-pound dumbbell in each hand, and set the speed to a brisk walk. Do a 60-second set each of these exercises: “Do this series two or three times each week. As you improve, work up to doing 4-minute sets,” says Michael George, the trainer.
8. Revamp your running routine.
A recent study suggests that long-distance exercise isn’t as effective at building muscle as sprinting, because of the increased metabolic stress. Longer-distance running causes constant levels of tension and strain on your body, which can cause damage to muscle tissue and bone.
9. Use the talk test.
Talking and moving at the same time can cause chronic pain and it can also be bad for your blood. So talk less and move more. The best way to relieve chronic pain is to avoid talking and moving when possible, as well as taking breaks throughout the day to move around. Speaking, moving, and breathing all happen at the same time. But, for those who experience chronic pain, these activities can actually cause additional pain and lead to health complications. In order to avoid chronic pain in the future, it’s important that you learn how to speak or move and breathe independently from one another.
10. Get a jump on weight loss.
“Add plyometric box jumps to your workout to improve your cardiovascular stamina and leg strength. Find a sturdy box that’s at least one foot high and at least one inch wide [like the j/fit Plyometric Jump Box, $71].” I took a plyometric box to the middle of the gym, then jumped back down. I did this 20 times, because it was really hard. George looked pretty cool when he did it, too!
11. Watch the clock to lose weight.
Women who have been active, exercising a lot and really know what they’re doing, have lost weight that’s 14% of their waist circumferences. Those who have done less haven’t reduced at all, but their waist circumferences are still shrinking.
12. Power up your runs.
Boosting your endurance and speed is easy with these helpful moves. Adding wall sits to the end of every run will strengthen your quads, hamstrings, and glutes. Lean against a wall with your feet shoulder-width apart, then squat until your knees are bent at 45 degrees. Hold for 30 seconds before standing up and repeating 10 times. Add a twist to the workout by incorporating exercises that make your feet unstable. like heel raises. Left, right, and together. Mindy from The Running Center in NYC shares her favorite workouts you can try at home
The Best Strength Training Workout Tips
13. Lift like you mean it.
If you can do 10-12 reps without feeling tired, then start adding weight in kilogram increments (10-15% at a time). If you can’t do 8 reps each set, then increase the number of sets or decrease the amount of days before your next workout. You should be able to lose 1-2 pounds a week. If you want to keep up the regimen, it’s important that you can only do 10% of your specific max–no more, and no less. Your last 1 or 2 reps should always feel tough, but doable.
14. Try this all-in-one toner.
“A side-step squat with a wood chop works your arms, torso, abs, back, legs and butt,” says David Kirsch, trainer and author of The Ultimate New York Body Plan. “Stand with your feet shoulder-width apart, holding a 3 to 4 pound Mexican. Step out to the right while kicking the wood chop up on your right. Bend your arms up so that the basketball is at eye level over your right shoulder. As you bring the ball toward your left knee, step out with your left leg and bend it no further than 90 degrees doing the recommended number of reps. Remember to take care of your body, and maintain a good posture at all times!
15. Balance your body.
To avoid injuries, make sure your body is properly positioned for your favorite activities, strengthen and isolate opposing muscle groups, do exercises for your hamstrings and quadriceps every week. You should also be doing exercises for the quadriceps in addition to those you do for the quads every week. Your workouts should include those areas of your body as well, so here’s what a balanced routine should look like.
16. Work out during your workday.
An hour of exercise a day includes several sets of ab crunches. This gives you more free time to fit in fun workouts like biking or tennis.”
17. Take a day off between weight-lifting sessions.
Many people don’t know that it’s important to give muscles time to recover after a workout. If you’re training often and targeting the same muscle groups, it can lead to overuse and injury. Give muscles 48 hours of rest in between workouts. Always make sure you’re getting your protein levels up. By getting sufficient protein, you’ll have time to adapt.
18. Super-sculpt your butt.
“Get great glutes by targeting the muscles and connective tissues buried deep in your body. To hit them, do high-intensity squats, such as jump squats. Then, blast off butt flab with cross-country skiing, bleacher running, and stair climbing,” says S.