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]]>Start Small
As mentioned, start working out at least six months before your wedding so you don’t feel the need to to overtrain or follow an intense diet. Begin with a 10-minute full-body workout and when you’re ready increase your training until you get to an hour.
Mix Cardio and Strength Training
Make sure your workouts have a balance of cardio like running, Pilates, HIIT, and spinning and strength training like squats and deadlifts. This will help tone up your muscles and get you nice and slim.
Focus on Your Core
Don’t forget to target your core with ab workouts. This will sculpt your waist and give you an hourglass figure.
Eat Healthily
While working out is a great step for getting into shape, you also need to eat healthily. Load your meals with whole grains and cut out processed ones. Make sure you’re eating more lean protein and healthy fats, which will maximize the effects of your workouts.
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]]>You’re Constantly Sore or Have Injuries
Feeling sore after a tough workout is normal, especially when you’re new to working out or trying a new exercise. Over time, you should become more used to the exercise, and it should become less painful. If you’re always sore or injured, you’re damaging your muscles and it’s time to try a new exercise or to tone things down.
Rapid Weight Loss
One of the many reasons people choose to exercise is to loose weight, but if you lose too quickly, it’s not healthy. A healthy amount of weight to lose is one to two pounds a week and if you’re losing more than that, start eating more and reducing your cardio.
Changes in Appetite
Usually, when you start working out, you’ll notice you’re hungrier, but if you feel nauseates after exercising, decrease your intensity or take rest days. If you feel like you’re overeating following a workout, decrease your workout a bit.
Insomnia
You may find that you have a harder time falling asleep after working out and it’s due to hormonal changes—your brain has a hard time telling your body it’s bedtime. Before cutting back on your workouts, check how much caffeine you’re consuming.
Exhaustion
Exercise is a great tool for managing anxiety and depression, but sometimes, it has the opposite effect on your body and can put you in a state of psychological arousal which makes your body feel tired.
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What’s HIIT?
To put it in the simplest terms, HIIT is pretty much cardio to the max, but instead of using an average effort of a 5 or 6 on a scale of 1 to 10, for HIIT you’ll alternate between pushing at levels of 7 or more and intervals of recovery at a minimal effort. The whole workout lasts around 20 minutes with the work intervals lasting between 30 seconds and 3 minutes and the rest intervals lasting as long or longer.
HIIT Workouts Per Week
HIIT workouts put a lot of stress on your body, so you shouldn’t do them every day. The amount of HIIT workouts you can handle per week depends on your fitness level and goals, but it’s best to have one day of low-intensity exercise between two HIIT days, which adds up to three or four HIIT workouts a week. If you’re new to HIIT, start by doing one or two sessions per week for the first month and a half.
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]]>The post 2020 Fitness Trends You Should Know About appeared first on My Daily Magazine - Art, Design, DIY, Fashion and Beauty !.
]]>Group Training
We’re not saying they’re new, but they are definitely getting more popular as we speak. In 2020, you can expect to see a great variety of group activities so this may be the year you find the one that fits you perfectly.
Hybrid Activities
Yoga HIIT is a great example of a trending hybrid activity that combines the movements from yoga and the fast-paced exercise from HIIT. It’s perfect for those who don’t have time to do a few different workouts separately.
Functional Training
Training your body to be strong is the number one fitness goal for 2020. Functional training is a great way to do that and more people will focus on it this year.
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Weightlifting
Lifting weights are one of the greatest ways to build lean muscle, but it has many other benefits. For one, it can help you lose weight, but it can also increase your bone density, something that is particularly important for women.
Weightlifting makes you stronger and faster and helps to strengthen your joints. It complements other forms of exercise that you may be doing and helps increase your running speed.
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Running, fast!
Running is my other exercise secret. Running, but especially sprinting, is a great way to build lean muscle. It actually acts as a full-body workout that exercises every part of the body, including the legs, arms, core, and the rest of your lower body.
And the good news is that you don’t need any special equipment apart from a decent pair of shoes. Interval training is one of the fastest ways of getting fit. You can train for both shorter and longer distances, and it’s a good idea to vary your running routine.
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]]>There’s one question that millions of people have asked but have never received a clear answer to: how much rest do you actually need in between strength workouts?
Lots Of Confusion And Myths
Self-proclaimed fitness experts will tell you different things, but something that almost everyone agrees on is the fact that rest between workouts is a must, especially when they’re heavy strength routines.
“Recovery is one of the most important aspects of a successful training regimen, but for some reason, it’s commonly overlooked,” John Gallucci, Jr., D.P.T., president of a physical therapy company, shared. “Especially after intense or prolonged training, your body needs time to repair tissues that have broken down.”
What causes much of the confusion regarding the importance of rest are some commonly shared myths like “rest causes strength loss and defeats progress” or that “rest is a waste of time”.
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Why Your Body Needs Rest
The reason rest is so vital is that the body actually undergoes a lot of stress during strength workouts.
Muscles develop what are called micro-tears and need to restore and rebuild the damaged muscle fibers with special cells and protein. When all is said and done, the muscle actually ends up growing in size and strength.
“During the recovery process, blood carries the nutrients needed to repair these muscles, and rest allows the fibers to heal stronger than they were before the physical activity,” explained Gallucci.
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The Recommended Rest Time
“Recovery time will vary depending on how your workouts are split up,” Jen Jewell, a certified personal trainer, commented.
She says that if you’re splitting muscle groups into individual days, you can train up to 5-6 days in a row before needing to rest since you’re giving each muscle group a break after each workout anyways.
On the contrary, if you’re doing all upper body muscles one day and all lower body muscles on another day, then Jewell says you need at least 1-2 rest days before repeating the same workout.
Jewell stresses common sense in determining how much rest you need between workouts.
“You have to remember to listen to your body,” Jewell says. “If your calendar says it’s time to train lower body again and you’re still having a hard time walking up and down a flight of stairs, wait an extra day before working your lower body again.
Follow these tips and you’re sure to have even more success in your workout routines!
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