Having a fit body, well-built muscles, and strong stamina is a desire for a majority. However, getting a well-conditioned body is not an overnight thing. Building your body in the desired shape takes time and some well-defined strategies and practices. There are people who have been going to the gym but when you look at them, they are not fit at all and you always tend to wonder why. Well, this article will help you understand what they have been doing wrong and how you can do it better.
When it comes to workouts, the right method, approach, diet, and lifestyle should always go hand in hand. There are various workout plans, but the greatest of them all is the cutting workout approach which enables you to create appropriate muscle weight, and an agile and flexible body without putting much strain on the muscles and joints as long as you do it correctly. Here, you’ll be able to get a bit of insight into this approach, equipment, and how to do it properly.
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1. Strength training
Remaining fit is not only about having a medium-sized figure – not too thin nor too fat – but also about having strong muscles. If you have been dreaming about shedding off extra weight, then this is the most effective way that will not only burn body fats but also build your muscles.
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What is strength training?
Strength training, also commonly known as resistance training is a physical exercise that works your muscles by using resistance just like your own body weight or dumbbells. Muscles in our bodies are flexible hence applying pressure to them will force the muscles to react and overcome the pressure. By doing this, the weak muscles will be broken and new strong muscles formed. Why is strength training important in achieving a well-conditioned body? Strength training has numerous benefits that include;
- Improved balance and mobility.
- Great stamina.
- Reversed sarcopenia.
- Strength training helps you look good or rather, sexy when naked.
- It makes you feel better and boosts your confidence.
- Increased performance of the daily tasks.Examples of strength training exercises.
Strengthening of muscles can not only be done in gyms but also at home by doing regular exercises. Some of these exercises include;
- Lifting basic weights, i.e. Sandbags, blocks of cement, etc.
- Use of resistance bands. These are giant rubber bands that are portable and can be used anywhere. – The simple pushups, leg squats, pull-ups and crunches can be ideal in building your muscle weight, especially if you are an office person and have no time for exercising.
- Use of suspension equipment and weight machines.
How much strength exercise do you need?
There are guidelines that regulate how strength exercises should be done and how it is done to ensure you achieve the maximum results. Resistance-training workouts should be done at least twice a week. Let the exercises work all of the major muscle groups in your body. According to the Centers of disease control, you need to perform at least 12 repetitions of the exercises you undertake i.e. 12 pushups, 12 pull-ups, etc. Things to avoid, never exercise a single group of muscles for two days in a row since the worked-out muscles need time to regenerate.
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2. Balance training
Most people take balance training for granted. However, if you are dead serious about getting a well-conditioned body, then, you have to be serious with this workout. A well-conditioned body should be stable. You don’t want to build muscles and lack stability.
What are the benefits of balance training?
Balance training strengthens core muscles, thus improving body stability, which makes you feel fit and lighter. Balance training is applicable to any age group, hence the young and elderly can too practice it.
Equipment you need for balance training
To ensure you get the most from balancing workouts, try to get yourself a BOSU or simply half-balls with flat platform. The ball enables you to work out both the flat and the ball side. BOSU is recommended by physical trainers due to the unstable or uneven surfaces which you might be practicing squats, jumps, planks and many other workouts. If however you do not have access to BOSU facilities, you can create similar outcome by simple exercises such as using a towel to stand or slightly roll a yoga mat. Exercises that one can practice on BOSU:
- Standing tree pose
- Single leg deadlift
- Dead bug
- Balancing reverse lunges.
Things to avoid, if you are doing the balancing exercises, avoid unstable grounds. Also, if you’re struggling with BOSU, just train on the floor.
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3. Aerobic Exercises
Also known as endurance activity or cardio, Aerobic exercise is a cornerstone of many fitness programs. Aerobic exercises help speed up the rate of heartbeat and relax the blood vessels. If you are the kind of person who breathes heavily after walking on a flight of stairs, then you need a lot of aerobic exercises.
Benefits of Aerobic Exercises
- Lower blood pressure.
- Raise the good ‘HDL’ cholesterol levels
- Burns the extra body fats.
- Reduce inflammation
- Boosts moods.
Aerobic activities you can undertake
- Walking
- Biking
- Jogging
- Water aerobics i.e. Snow shoveling and vacuuming.
Get at least 150 minutes of moderate aerobic activities and 75 minutes of vigorous aerobic activities weekly or combine both if possible. Additionally, it is recommended that you spread these activities evenly in a week.
Conclusion
No one will want to have an undesirable shape and thus it’s for this reason that most people will go to extreme lengths trying to get fit. However, getting a fit body is not all about going to the gym and carrying the weights, but it’s doing the exercises the right way. The three practices listed above are simple and doing them as stipulated will help you hit your fitness targets. Remember, Patience pays and never give up if you do not see the results immediately.
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