A workout is an exercise session. That session can be anything you make it - a static event, a slight progression up the fitness ladder, or a vigorous event that informs and invigorates. The change in your fitness and well-being may not be perceptible the next day, but keep on the path and results will come.
What else can a workout be?A workout is a single instance of building and training muscles in an aerobic context. It is sweating clean with a goal in mind.It is a chance to explore the limits of your strength, speed and endurance, to develop good fitness judgment, and to work up new ideas and goals. A workout has a beginning (warmup), a middle and an end, which will hopefully include a cool-down and stretching.
It is all about how you approach it. A workout should have parameters and boundaries, and content that matches your current energy and limits. Different workouts emphasize specific aspects of fitness; where one stresses speed work, another focuses on strength. Specific resistance training complements weight lifting in a strength training scheme. Another workout type might focus solely on cardiovascular work.
A really productive workout is a stepping stone within your evolving fitness program. It leads from where you have been to where you want to go.
Create Workout Variations
People get locked in to working out the same way every time they hit the gym. They warm up and then hit the weights, doing the same number of reps on the same sets of machines (even if they alternate lower and upper body work). We are creatures of habit, so remember to jog your imagination when designing and following a workout program.
Within 'template workouts' that you create, make sure to build in variations. Take weight training. Manage reps accordingly and match them with sets. A 'rep' is not set in stone; define reps to fit the purpose of that workout. For instance, raising the weight on a particular strength exercise probably means doing fewer repetitions per set. That helps build muscle tone while sacrificing a bit in incremental strength upgrades.
If you are working on stamina and want to do more sets, establish a moderate weight. Managing reps and sets is important, and also opens up session horizons. It introduces variety. You can also approach a weight session as a combination of strength and aerobic training. You can shorten the time between sets and the transition between machines, 'aerobicizing' your session. Be sure to monitor your body and pay attention to twinges, fatigue or genuine jolts of pain. A weight machine is just a machine; it doesn't dictate what you do with it. The same is true of an elliptical or a treadmill!
Atennis player might focus on speed and core strength to promote quickness and stroke consistency and power. You may find yourself gliding to the ball like Roger Federer. Pro players exploit varied regimens to achieve tour-level fitness. Long-distance runners may emphasize stamina and flexibility while mixing in speed work. A strong and well-rounded body benefit athletic performance, no matter the sport. A long-distance runner needs to be fast at the finish, and a sprinter needs strength to burst out of the blocks and power his way up the track. There is no contradiction between speed and strength; instead, there is obvious symbiosis.
Did we say 'muscle memory'? Repetition of specific techniques and motions is indeed part of becoming a confident athlete.
Quick Workouts
What might a quick workout look like?
Two minutes of running in place 30 seconds of rest Three minutes of aerobic moves 50 situps Several mini-sets of sprinting in place Stretching In ten minutes you can obtain real value and get a nice little energy spike. The sequence described is just one of many you might try. On a busy day where you don't have time for the gym or game, you can mix in two or three sessions like this.
Use your imagination, design your own speedy session, and adjust as indicated.
The Full Workout
A full workout is either an aerobic cardio/calorie burn or a sustained period in which you raise and lower (and raise) your heart rate. Alternately, you can mix in speed work or weight training. The idea is that you burn a meaningful number of calories while improving some aspect of speed, coordination, strength or endurance. A true full workout will yield benefits in more than one of those areas.
Full workouts can burn a sea of calories. Many people emphasize the cardio workout, in which length/duration and calorie burn are emphasized. Others favor intense, 'heart rate variation' workouts that emphasize interval training or intensive weight training.
Don't underestimate the value of nutrition in getting the most out of your workouts. A properly nourished body, one strengthened with a steady supply of nutrients, puts you in the right frame of mind for working out. Always be sure to tweak that fitness philosophy, and have fun.
The Sprint Sprinting is a great activity, full of benefits. And it is fun. Check to see that you are healthy enough before starting regular sprinting, then get ready for a worthwhile and rewarding new pastime.
In theory, sprinting is pure anaerobic exertion, given the inherent muscle contraction and expansion, and building those 'fast-twitch' muscles. Sprinting is not just for sprinters - athletes like basketball and tennis players can gain greatly from adopting a consistent sprint regimen.
To make the most of a sprinting session, make sure your muscles are feeling good. Head to a track or other relatively soft surface to reduce wear and tear. Do some light jogging as well as specialized preparations - running on the balls of your feet, skipping, and moving your legs and arms in exaggerations of the sprint technique.
When you feel warmed up, begin a series of sprints. Make sure that the first two or three are relatively easy to avoid straining muscles.
Sprint all-out three or four times. You can vary the specific distance run. Work on your technique, utilizing arms and legs fully (the upper body is part of the game).
Rest between sets. You will know when you have done enough. Stop before you're exhausted. Wait 48 hours or more, and repeat.
Walking: An Oldie But Goodie
Regular walking is an overlooked component in establishing your fitness foundation. The oldest kinetic human activity is naturally good for us while avoiding stressing joints and muscles.
A solid, crisp-paced 35-40 minute daily walk maintains an aerobic baseline, helps circulation and boots energy and mood.
Stretching: A Forgotten Art
Often seen as a prerequisite to a good workout routine or a chore, stretching is also a fine excuse for relaxation. It makes a perfect setting for closing down a workout: consider it the close of the cool-down period. Stretching when your muscles have been loosened by exertion is the best way to benifit from it.
There is not much evidence that stretching before exercise is helpful. It may even hurt, straining muscles that are cold and stiff.
Easy jogging might be just enough to get you into an exercise routine. After a workout, the muscles and tendons are loose and can really be stretched. A regular habit of loosening up easily with jogging or walking before the main part of a workout, and stretching during or after is worth a try. See how it works for you.
Books and videos abound on how to maximize the benefits. Listen to your body, stretch different parts systematically, and use moderation.
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