A high intensity workout in any form helps to build muscle and fitness power. One of the essential aspects of any workout routine begins with a cardio exercise. Plenty of benefits of cardio are
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Start your cardio schedule with a warm-up. Walking at a normal speed on a treadmill and just normal cycling are two best ways to warm up.Calculate your heart beat rate by using the e formula: 208-(0.7X age in years)
Next step is to calculate ideal cardio rate to increase strength and stamina. Stay close to around 85% of your maximum heart rate. Now multiply this rate by 0.85 to determine the ideal heart rate to build muscle mass and fitness.
Implement different types of cardio exercises from time to time. Cardio exercises include sprinting, cycling, jogging, use of elliptical trainer, rope skipping and rope climbing. All these exercise fall in the category of High Intensity Interval Training
Try to focus on some specific muscles.Strength training exercises should target on specific muscles. A simple way to increase arm and chest strength is to lift weights and squats are recommended for legs and buttocks. Take advice from a personal trainer to get the best way to build muscles.
Use a stopwatch to check the time of your pulse for 15 seconds. Keep a count of the number of times your heart beats in a single interval and multiply it by four. You will get your heart beat rate per minute. Try to keep this rate as close to your ideal rate by adjustments in your daily workout.
Avoid taking intermediate rests in workouts of 15-20 minutes. Intense workouts, 3-4 times in a week lead to weight loss with benefits ofmuscle and fitness.
Most of the people think that resting leads to counteract with regaining of muscle mass but in reality adequate rest allows your muscles to recover from workouts easily and get the maximum benefit of strength training. Rest helps to regain energy and changes the overall mood. Always give some time to your body to cool down after workouts.
Keep yourself hydrated by drinking plenty of water. Water helps to flush out toxins from the body. Protein rich diet is recommended to buildmuscle and fitness.It includes eggs,lean meats,fish,cold water fish like salmon,mackerel as they are high in omega 3 fatty acids and other nutrients helpful for body.But just a slight increase in protein is adequate ad excessive protein leads to body fat.
Muscle and fitness improve appearance, increases stamina and keeps a check on blood pressure. It also helps to increase bone density and reduces the chances of osteoporosis related fractures. Possible with just minor modifications to the diet plan and strength training.
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