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Friday, March 2, 2012

Optimizing the Exercise to Maximize Results

To achieve your goals, it's important to"Work Smarter, Not Harder" during exercise and learn how to maximize each workout to burn more fat and build lean muscle mass. Remember, each pound of lean muscle mass you have will burn an additional 30 to 50 fat calories a day (this boosts your metabolism). Also, fat is primarily burned in muscle, so the more muscle you activate during exercise, the more fat you'll burn!

Incorporate the 5 of elements into your fitness program for maximize results.

1. Aerobic Fitness: Aerobic exercise is any physical activity that uses large muscle groups

and increases heart rate. It maximizes the amount of oxygen in your blood and helps your heart, lungs and blood vessels work more efficiently. The benefits of participation in aerobic exercise are well documented. They include weight loss/maintenance, stress control, improved energy levels, improved sleep patterns, improved athletic performance and protection from depression.

Perhaps the most important benefit though is protection from cardiovascular disease.

Maximum results by combine 2 types of cardiovascular

  1. Standard cardiovascular (fat burning) works your type I skeletal muscle fibers.

  2. Interval training (explosive work) works your type II skeletal muscle fibers

2. Strength Training: Muscular fitness is a critical component of a healthy fitness program. Strength training increases bone strength and muscular fitness and help to maintain muscle mass (something that decreases with age and possibly during weight loss programs).

More muscle equals a faster metabolism. 1 pound of muscle is three time smaller than 1 pound of fat, so if you put on 5 pounds of muscle and lost 5 pounds of fat,

your weight would stay the same, but you body would become smaller and tighter.

Optimal Exercises– All movements that require multiple joints

  • Body Through

    Space – Push Ups, Pull Ups, Squats

  • Dumbbells

  • Barbells

Secondary Exercises– All movements that are machine assisted

  • Plate Loaded Machines

  • Cables

  • All Machines


    3) Core Exercises: Core muscles are the muscles in your abdomen, lower back and pelvis, that help to protect your back, brace your spine and connect upper and lower body movements.

    You are only as strong as your weakest link”

    • Every movement you perform recruits muscle fibers in your core. The stronger the core,the faster your metabolism.

Optimal Exercises– To maximize the recruitment of your core you should learn the techniques of all the movements below:

  • Pilates – An exercise system that is focused on building strength without bulk, improving flexibility and agility, and helping to prevent injury

  • Stabilizing Movements (ex. Exercise ball, balance board, etc.)

  • Yoga – Similar to the core involvement of Pilates the main differences are that Yoga focuses more on Flexibility, Poses and Meditation.

  1. Balance Training:Balance training is important to lower injury risk and simply aid in more functional movement in daily life. It is critical to improve and maintain balance, especially as we age, because balance can deteriorate over time. Try performing simple strength exercises, such as bicep curls, on one leg. Also, standing on or performing exercises on a bosu ball is a great tool to improve balance.
  2. Stretching: Stretching exercise are critical to a well-rounded fitness program. They increase flexibility, improve the range of motion of your joints, promote better posture and reduce stress. Your muscle shorten as you train, which makes it crucial to consistently. The tighter your muscles, the greater the risk of injury.

Stretching keeps the circulatory system active and helps remove toxins and fat from the body.

The Four Main Types of Stretching Are:

Static (no motion, passive) Stretching

  • Hold a position and stretch to the farthest point and continue holding the position.

  • EXAMPLE: Bending over and touching your toes and holding the position for a period of time.

Isometric Stretching

  • A type of static stretching (meaning it does not use motion) which involves the resistance of muscle groups through isometric contractions (tensing) of the stretched muscles.

  • EXAMPLE: Holding onto the ball of your foot to keep it from flexing while you are using the muscles of your calf to try and straighten your instep so that the toes are pointed.

Dynamic (movement, active) Stretching

  • Involves moving parts of your body and gradually increasing reach, speed of movement, or both.

  • EXAMPLE: A gymnast performing splits in the air.

PNF Stretching

  • PNF stretching is currently the fastest and most effective way known to increase static-passive flexibility. PNF is an acronym for proprioceptive neuromuscular facilitation. PNF is a technique of combining passive stretching and isometric stretching in order to achieve maximum static flexibility. PNF refers to any type of relaxation stretching techniques in which a muscle group is passively stretched, then contracted isometrically against resistance and then passively stretched again through the resulting increased range of motion. PNF stretching usually employs the use of a partner to provide resistance against the isometric contraction and then later to passively take the joint through its increased range of motion. It may be performed without a partner, and it is usually more effective with a partner’s assistance.

Optimize your workout routines so that you can maximize your calories burn and boost metabolism.





4 comments:

  1. I'd never known it before thank you ,, :)

    ReplyDelete
  2. Good information, thanks Triya!

    ReplyDelete
  3. Eхcеllent sіte you've got here.I am satisfied that you simply shared this useful information with us.
    Please stay us informed like this. Thanks for sharing

    ReplyDelete