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Follow These Tips For Optimal Fitness And Health

Getting fit helps prevent injury and illness, makes you stronger, and improves your appearance. But it's true that many people are not sure where to begin when it comes to embarking on a fitness program. The following advice can start you on a successful fitness journey.

The frequency of your strength training depends solely on your personal goals. If you are looking to build muscles and increase strength, you should do strength training exercise sessions no more than 2 to 3 times a week. If you're working on building lean muscle, you can do such workouts more often. Core exercises found in Pilates are one of the most effective ways to build lean muscle.

Strong thighs are important for preventing knee injuries. Torn ligaments behind the kneecaps are a common sports injury. You can best accomplish thigh strength with leg extensions and leg curls.


Don't do crunches for your abdominal muscles. A major research university discovered that it takes over a quarter million crunches to burn a single pound of fat. There are much more effective ab exercises such as mat Pilates, especially the unique Pilates sit up which pro athletes use because it's so effective.

A simple rule of thumb is that more muscle mass is created by heavy weights for fewer repetitions. Start off by choosing a muscle group. Start with lighter than usual weight to warmup your muscles. It is a good idea to do approximately 15-20 reps with the warm-up weights. The second set should consist of heavier weight. Add five more pounds to each set and repeat until your muscle group is fatigued.

Wall sits are fast for improving leg strength. Start by finding an area of empty wall that will accommodate your body. Stand about eighteen inches from the wall. Now go into a sitting position with your back against the wall. You should hold this position until you can't any more. Try to increase the time you can hold this each week.

Do you feel like you're getting the most out of your workout? You can increase your muscle strength by as much as twenty percent through simple stretching. Take a break to stretch your entire body after every strength-building workout. Stretching for only a brief period is all you need to do to get the most out of your weight training workout.


A machine that does not have adequate padding can cause bruising during your workout session. Simply avoid tattered workout equipment.

Most people stay motivated by seeing results. Try buying tighter clothes instead of using the scale. This way you will be able to see and feel your progress.

You should use shoes that fit properly. Try to purchase shoes later in the day because this is when your feet actually become a little larger. There needs to be at least a half an inch between your biggest toe and the shoe, and there should be enough room to move your toes.

Clean all the equipment at the gym prior to using it. Other users may not have cleaned up after themselves and left illness-causing bacteria.

Test the bench before starting your workout. Check that the padding is sufficient by pressing your finger into the cushion. As stated above, avoid equipment that is not well maintained, but also skip equipment that simply doesn't feel good.

You should try and enhance your running stride if you intend to take part in a sprint. This means placing your foot to land beneath your body rather than ahead of it. Use the toes of your back leg to push forward. Practice doing this and your running speed will gradually increase.

Instead of counting towards your desired number of repetitions, try counting backwards from how many you wish to do. This actually makes your workouts seem much easier and shorter because you are thinking in smaller amounts.

Lifting weights will help you build endurance as a runner. Many runners don't think about weight lifting, but it is wise to reconsider this notion. Research has proven that runners can run faster and farther than those who do not engage in any weight training.

Walking your dog can be made into a part of your exercise routine. Your dog will love going for daily walks with you. Walk around a couple blocks and build from there. This is a great perk of having a dog, and they need exercise, too!

Before you start a weight lifting program for your arms, find some good goals for yourself and define them thoroughly. If your goal is to have larger muscles, concentrate on heavy weights and intense workouts. If you want to sculpt and tone, go for more repetitions using light weights.

Get the whole family involved in your fitness program. Have them each take turns in selecting what the family will do together. This will motivate each member to stay on track and continue their fitness routine.

When you're getting ready to start a fitness routine, do not forget to have a check-up prior to getting fully involved in vigorous exercise. Even if you're in top notch shape, your doctor can give you some helpful advice.

As previously reported, you'll see a lot of performance, appearance, and general health benefits as you get more and more physically fit. Beginning your fitness journey doesn't have to be a miserable experience. If you stick to your fitness program and use these tips, the results will appear very quickly.

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