Month: July 2012

Tips and Techniques to Boost Your Exercise Programs

Tips and Techniques to Boost Your Exercise Programs

There are three types of people whose heart rate varies according to their state

  • Conditioned people
  • Average people
  • Deconditioned people

The most interesting aspect of such type of people is that exercise plans can change their fitness levels by making their heart healthy and strong. Most people, especially those with clinical conditions reduce their blood pressure significantly after adhering to an exercise program for even a few weeks.

There are few tests that show how heart rate distinguishes according to different fitness level.

Treadmill test

The diastolic pressure of conditioned male 70 slightly increases during their run.

Deconditioned people, overweight people diastolic pressure 90 then shoots up to 105 during exercise.

Resistance training is not detrimentally affected by blood donation because it predominantly relies on the ATP/PCR or glycolytic systems to produce ATP, both of which are anaerobic systems. However, blood loss greatly compromises the performance of endurance athletes by reducing the number of available red blood cells and thus reducing the oxygen delivery capacity.

Healthy heart: Resting heart rate comparison

Resting heart rate of anaerobically and aerobically conditioned individuals are 60 hearts per minute.

Deconditioned person resting heart rate was about 80 or more.

Nearly all of the great distance runners have low heart rates. In fact, some are reported to have a resting rate of 32 beats per minute. Even highly conditioned anaerobic athletes, such as football players, sprinters or weightlifters, have resting heart rates far below the average person.

Exercise Tips and Techniques

Bodybuilding is an art of developing muscles by using proper diet, exercise plan and spending enough time in the Gym.

Consultation

Before starting, your gym, you must consult a physician (who guides you how to recover any injury if you are currently suffering with or even in the past and when you should engage yourself in any physical activity), a personal trainer (who explains you about exercises according to your physique) and a nutritionist (who makes a healthy diet plan for you by selecting a right food combinations that will assist in developing and recovery of muscles.

Diet

Diet is the most important part in developing muscles that is why pre-workout and post workout meals are very important because your body needs protein for muscle recovery and carbohydrates to give energy. Fat is also equally valuable for a body.

Guidance

Always lift reasonable weights with proper guidance.

Analyze Your Weight

You should analyze your weight before starting any particular exercise program.

You must bring your all gym accessories such as Gym belt, gym gloves, wristband and a towel.

Rotation of Exercises

Rotation of exercises can make a big difference. For example first week, if you do a bench press on a machine then next week you do dumbbell bench press.

For a symmetrical body, you should do exercise for every body part on a regular basis. Specially never skip a leg day.

Symmetry of Body

People must learn about right exercise techniques because they are paramount for symmetry of your body.

Warm-up and Cool-down

You must aware of warm up, cool down and stretches sequence.

Beginners

For beginners, they need fitness trainers to keep themselves save from those initial injuries like shoulder and wrist.

Exercise Precautions for Good Results

When you do exercise in the gym, never see towards others because it can make hurdles in your own workout.

Do not lift too much weights except if you are a professional. When you lift heavy weights, your body needs more energy that you can get initially from carbohydrates. If you don’t offer required carbohydrates to your body, it may cause weakness as a result of lack of energy.

You should not perform more than 2 exercises for the same muscle. For example if you are training for chest muscles then you must do exercises for upper, middle, lower, and inner chest rather you only perform all exercises for upper or middle chest.

Always look at yourself in the mirror. So, you can see your muscles rather seeing other’s.

Do not lift extra weights by giving jerks because initially, bones are not used to bear such kind of over stress.

Do not copy other’s exercise techniques and routines because you do not know about his or her exercise program and diet plans.

Do not follow any exercise program or diet plans that you may find from different ways such as online videos unless you are cleared in your own goals.

These facts and precautions about exercise can give you enormous health benefits in terms of physical and mental strength.

To find out more go to – http://www.thefitnesstips.com