Guest guest Posted May 24, 2003 Report Share Posted May 24, 2003 > Here is some good info. Gena > Working Out Smarter > Reply-To: fitnessexchange > > > > DON'T BE A DESK POTATO - If you give your workout everything you've > got but then do next to nothing the rest of the day, you're missing > out on opportunities to rev up your metabolism. Go for a stroll, take > the staris... keeping your body active keeps you burning fat all day > long. > > SPLIT UP YOUR EXERCISE SESSIONS - Exercising twice a day for 20 mins > burns more cals than a single 40 minute session. Your metabolism > stays elevated for hours after each exercise bout--get two afterburns > instead of one! > > GO FOR THE HEAT - Exercise long and hard enough to to increase muscle > temperature--it causes the body to use calories at a faster rate. > Increased intensity adds to caloric expenditure, increases fat > metabolism after exercise, and speeds improvement in cardiovascular > fitness. > > CHANGE SPEEDS TO BURN MORE FAT - Interval training (alternating > sprint & recovery) can be used on any exercise machine. Start at a > moderate pace for 10 minutes, then crank it up for 2 minutes, etc. As > you get used to the higher intensity, make those intervals longer. > > CHANGE YOUR ROUTINE & YOUR MACHINE - If you do the same aerobic and > weight training activities each time you work-out, your muscles will > become more efficient and your metabolism during exercise won't > change as much as it used to. After 6 weeks, your body adapts and > becomes 25% more efficient at conserving energy. Rotating your > routine will keep your body challenged. > > PUT MORE SWEAT INTO STRENGTH TRAINING - Aerobic training burns > calories, but strength training boosts calorie burn in more than one > way--it builds metabolism boosting muscle and burns body fat while > compensating for depleted glycogen stores. Keep moving between sets > and exercises to keep your heart rate up. > > DO MORE LOWER BODY STRENGTH TRAINING - The lower body contains more > muscle mass, so you'll be working more muscle fibers and thus burning > more calories. > > CONCENTRATE ON COMPOUND MOVES - Moves that involve more than one > joint activate more total muscle and thus increase strength & calorie > burn. Squats, lunges, leg press, bench press, lat pull-downs... > That's an arguement for free weights over machines because machines > tend to isolate muscle groups. > > CYCLE YOUR TRAINING - Medium week, hard week, easier week, harder > week... It's called " periodization. " Making changes of 5 to 10% each > week in either intensity, duration, or frequency keeps your body from > adapting. > > SUBSTITUTE A NEW EXERCISE FOR EACH MUSCLE GROUP - Just as you rotate > your routine or machine, you should vary your exercises. Changing > just one every week will keep challenging your muscles. Even changing > your grip from wide to narrow can work the muscle in a different way. > > GIVE YOURSELF A REST - Muscles aren't built during an activity, in > fact, they can be weakened from the stress of exercise. Muscles build > during rest, so be sure to give them time off to re-build. At least > one day off every week, and get plenty of sleep. > > > From: Stacie > Date: Fri Jan 3, 2003 > > ---------- > > > Quote Link to comment Share on other sites More sharing options...
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