Victor
What's the best non bike workout routine for moutnain biking?
Answer
Use the stationary bike and stair climber. Squats, lunges, calf rises, and exercise that involves the legs. Use the stationary bike to warm up first it will help a lot. Use it again before you leave the gym. Cycling is a cardiovascular sport you want to use the stationary bike for your heart and lungs.
Use the stationary bike and stair climber. Squats, lunges, calf rises, and exercise that involves the legs. Use the stationary bike to warm up first it will help a lot. Use it again before you leave the gym. Cycling is a cardiovascular sport you want to use the stationary bike for your heart and lungs.
gym advice, workouts...?
Diamond
So I work at gym, front desk, it has been almost 2 years. Worked out once or twice. I know shame on me. I open usually get there at 445 to open at 530. Well tomorrow I'm trying to be there by 415. So I can work out. Pray that transportation cooperates w me.
If I can't make it that early I'll work out after work.
Anything I can work on?, I'm 160lbs 5feet 4inches. Don't want to loose much weight. But tone up.
I open 4 times a week and thats my plan for now.
Help would be appreciated thanks!
Trying to motivate myself and have a healthy lifestyle.
If its to much to write you cab email me tips.
Ladygb07@yahoo.com
Thanks again.
Goodnight
Answer
Gym Routine for Toning Up & Weight Loss
Working out at the gym can improve your fitness level, develop muscle
tone and help you lose weight if follow a plan. Outline your course of
action to include the five components of a balanced fitness routine
and your time will be well spent.
The Five Components
The five components to a balanced routine include cardiovascular
endurance, strength training, flexibility, core-strengthening and
balance. You do not need to incorporate all five elements into your
training every time you workout, but you will want to make sure they
have been included during the course of several days. You should
include cardiovascular workouts three to five times per week and
strength training twice a week, that is a good schedule to start with.
Monday, Wednesday, Friday: Cardio
On these three days, you will want to use a cardio machine at your
gym. A good choice for beginner through advanced-level fitness is the
elliptical machine. Other options are the stationary bikes,
stair-steppers and treadmills. Your cardiovascular workout will last
for 20 minutes. Start out going at about 50 percent of the maximum
exertion you are capable of -- or level five out of 10. Stay at this
moderate level for two minutes, then increase either your speed,
resistance or incline to make your exertion more difficult, or level
six for one minute. Continue increasing your level of difficulty for
one minute intervals until you reach 90 percent of your maximum, then
return back to level six for one minute. When you are on your last
interval cycle, or when you hit 19 minutes, give 100 percent effort
for one minute. Then take it down to a level four for your last
minute. You will want to stay at this lower exertion level long enough
to return to as close to your normal breathing as possible before
ending your cardio workout.
Monday, Wednesday, Friday: Resistance
You want to make sure to include all of you major muscle groups over
the course of the week if you do not include them all daily. The major
groups are back, chest, legs, abdominal, biceps, triceps and
shoulders. Remember to work opposing muscle groups such as chest and
back. If there is a chance you might miss a day, try to include all
the major groups each time you workout. Also, alternate between using
free-weights and machines for even greater variety and faster results.
Do three sets of weight-bearing exercises per muscle group. The first
set should be heavy, but comfortable. For you that might be a bicep
curl that weighs 10 lbs.; do 12 repetitions. The second set should be
heavier than the first so try 12 lbs.; do 10 repetitions. The third
set should be your heaviest and it should be difficult to finish; do
eight reps.
Tuesday and Thursday
Some trainers will tell you that interval training burns the most
calories and others will tell you hard and fast cardio is the best
training to lose weight. Do both and you wont have to worry. Pick your
machine; you will want to work out at an exertion level around
75-percent of your maximum ability for a solid 40 to 45 minutes with a
five minute cool down at about a level five out of 10. These are good
days to do abdominal exercises if you did not have time on your
interval days. Use a stability ball to do 25 crunches, four times, for
instance. Spend at least 10 minutes after your workout stretching.
Saturday and Sunday
Take Saturday to enjoy an activity with your family or to have fun.
Make it something where you will get your heart-rate up, but you might
not consider it a workout. Consider roller-skating, dog-walking or
bicycling. And on Sunday, let your body rest. Your body needs a day to
recuperate so that you can continue your fast-track towards meeting
your fitness goals.
Gym Routine for Toning Up & Weight Loss
Working out at the gym can improve your fitness level, develop muscle
tone and help you lose weight if follow a plan. Outline your course of
action to include the five components of a balanced fitness routine
and your time will be well spent.
The Five Components
The five components to a balanced routine include cardiovascular
endurance, strength training, flexibility, core-strengthening and
balance. You do not need to incorporate all five elements into your
training every time you workout, but you will want to make sure they
have been included during the course of several days. You should
include cardiovascular workouts three to five times per week and
strength training twice a week, that is a good schedule to start with.
Monday, Wednesday, Friday: Cardio
On these three days, you will want to use a cardio machine at your
gym. A good choice for beginner through advanced-level fitness is the
elliptical machine. Other options are the stationary bikes,
stair-steppers and treadmills. Your cardiovascular workout will last
for 20 minutes. Start out going at about 50 percent of the maximum
exertion you are capable of -- or level five out of 10. Stay at this
moderate level for two minutes, then increase either your speed,
resistance or incline to make your exertion more difficult, or level
six for one minute. Continue increasing your level of difficulty for
one minute intervals until you reach 90 percent of your maximum, then
return back to level six for one minute. When you are on your last
interval cycle, or when you hit 19 minutes, give 100 percent effort
for one minute. Then take it down to a level four for your last
minute. You will want to stay at this lower exertion level long enough
to return to as close to your normal breathing as possible before
ending your cardio workout.
Monday, Wednesday, Friday: Resistance
You want to make sure to include all of you major muscle groups over
the course of the week if you do not include them all daily. The major
groups are back, chest, legs, abdominal, biceps, triceps and
shoulders. Remember to work opposing muscle groups such as chest and
back. If there is a chance you might miss a day, try to include all
the major groups each time you workout. Also, alternate between using
free-weights and machines for even greater variety and faster results.
Do three sets of weight-bearing exercises per muscle group. The first
set should be heavy, but comfortable. For you that might be a bicep
curl that weighs 10 lbs.; do 12 repetitions. The second set should be
heavier than the first so try 12 lbs.; do 10 repetitions. The third
set should be your heaviest and it should be difficult to finish; do
eight reps.
Tuesday and Thursday
Some trainers will tell you that interval training burns the most
calories and others will tell you hard and fast cardio is the best
training to lose weight. Do both and you wont have to worry. Pick your
machine; you will want to work out at an exertion level around
75-percent of your maximum ability for a solid 40 to 45 minutes with a
five minute cool down at about a level five out of 10. These are good
days to do abdominal exercises if you did not have time on your
interval days. Use a stability ball to do 25 crunches, four times, for
instance. Spend at least 10 minutes after your workout stretching.
Saturday and Sunday
Take Saturday to enjoy an activity with your family or to have fun.
Make it something where you will get your heart-rate up, but you might
not consider it a workout. Consider roller-skating, dog-walking or
bicycling. And on Sunday, let your body rest. Your body needs a day to
recuperate so that you can continue your fast-track towards meeting
your fitness goals.
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