If you don’t have a trainer, it might be a little difficult to figure out where to start when it’s time to exercise. Luckily, there are a few key elements you’ll want to include in your weekly workouts. Cardiovascular activity is best when it’s done three to five times a week. Strength training is great when it’s completed two to three times a week. Learn more about how to enhance and complete your workouts with these four steps.
1. Cardio
Cardiovascular activity is great for the heart, weight maintenance, and mental clarity. In order to get the most out of your workout, make sure that you’re working at a pace that doesn’t allow you to talk. If you’re able to hold a conversation or read a magazine while you’re working out, that means you’re not working hard enough. It’s also wise to implement a system where you do high-intensity interval training (H.I.I.T). This method forces you to alternate speeds of intensity and allows you to burn more calories. It’s also a great way to keep the body from experiencing a plateau.
2. Strength Training
Strength training is such an excellent exercise to engage in because it impacts all areas of the body. As women continue to age, strength training does wonder for stabilizing the hormones. When people are trying to lose weight, strength training will continue to burn calories after the workout is complete. If you’re a swimmer, strength training for swimmers can come in the form of swimming lots of laps on a consecutive basis. The water provides a significant amount of resistance, which is excellent.
3. Flexibility
It’s not common knowledge, but it’s important to take time to stretch. Ideally, you should stretch after every single workout. It helps the muscles, tendons, and joints stay limber and loose. It’s also a good idea to pick up a practice like yoga. It’ll help you stay in touch with what’s going on with your body. Plus, it’ll challenge your body to maintain flexibility.
4. Rest
Whether you choose to believe it or not, rest plays a role in a workout. In many cases, people work their bodies so hard that they end up experiencing burn-out. When it’s time to work out, work hard. However, it’s so important to give your body a chance to relax. When you relax, you give the muscles a chance to repair themselves. Give yourself a two-day break in between days of weightlifting. You’ll see better results and your body will appreciate the chance to recover.
