The Perfect Workout Routine

We are getting into the workout zone with our own goals and understanding. We expect great results without knowing how realistic our workout is. Plus to make the confusion better we have a lot of YouTube videos and insta post, apps, and whatnot. Looking at the perfect body models, we almost start imagining ourselves like that. But unfortunately, this motivation lasts for hardly some days or even just for some hours. Some questions are important to know the perfect workout routine which can be long term and work for us.

So, you want to get in shape and start getting fit, but you’re not sure what the perfect workout routine is?

Not only that, but you want a workout program that you’ll ACTUALLY do?

We are often surrounded by questions like, what type of workout I should do, yoga, Zumba, Pilates, etc? When should I work out? How much time I should do? How often I have to work out in a week and much more.

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To start with we should have these three goals (at least I prefer these) which fall into one of three categories:

  1. Feel great and look good naked – You want to lose weight(and/or build muscle) and feel comfortable in your own skin.
  2. Get Healthy – Your doctor told you that you need to change your ways or you’ll die an early death. Yikes. Of course, eating healthy is a must!
  3. Be Happy– You are on the hunt for an exercise program that you don’t hate.

I like to refer to these three goals as the Triforce of Awesome.

HAPPY – HEALTHY – LOOK GOOD NAKED

(the third one majorly motivates everyone. Seeing yourself perfect naked is the best thing.)

Read More: Super 5 Elements of Life to keep Coronavirus Away!

In this blog I’ll answer all the questions in which we lose our track and goals for the workout.

Also, if you don’t want to plan and sketch your own workout, check out the ready ideal workout with which you can straight away start your workout.

Developing a balanced exercise plan

  • 150 minutes of moderate aerobic exercise per week (for example, 30 minutes on each of five days) or 75 minutes of vigorous aerobic activity (or an equivale – lent mix of the two).
  • Two or more strength training sessions per week, with at least 48 hours in between to allow muscles to recover.
  • Balance exercises for older adults at risk for falls. Or Yoga and other types of exercises.

Good Habits Must for Workout Routine:

  • If you are not a workout lover, get mentally prepared, workouts are definitely not an easy way.
  • Initial body pains are normal, workouts can be broken into smaller segments.
  • Warm-up and cool down before and after excise is a must.

Also, check out the whole guide of Good Habits Must for Workout Routine

Cardio (Aerobic Exercise):

cardio exercise workout routine walking running swimming

Aerobic activities are great for burning unwanted calories and fats. This boosts your heart rate and breathing, allowing more oxygen to reach your muscles and tuning up cardiovascular endurance. They consist of activities that make the heart and lungs work harder: think of walking, biking, running, and swimming, dancing, etc.

How much you should do?

weekly total of at least two-and-a-half hours of moderate aerobic activity, or one hour and 15 minutes of vigorous aerobic activity. (Note: If you prefer a mix, 10 minutes of vigorous activity equals roughly 20 minutes of moderate activity.) Raising your weekly goal to five hours of moderate activity, or two-and-a-half hours of vigorous activity, nets additional health benefits, especially weight loss.

Tips for Good Practise:

  • Dress comfortably. And most important always wear shoes. Many people walk in chappals which is absolutely a no-no.
  • Walk at a brisk, steady pace. Slow down if you’re too breathless.
  • Stand tall. Lift your chest.
  • Keep your shoulders down. Point your toes straight ahead.
  • Let your arms swing loosely at your sides. If you want to boost your speed, bend your elbows at 90-degree angles and swing your hands from waist to chest height.
  • Land on your heel, then roll forward onto the ball of your foot, pushing off from your toes.
  • Take comfortable strides. To go faster, take quicker and smaller steps instead of longer ones.

Strength Training:

strength training workout routine

  • Strength or resistance training, which typically employs equipment such as weight machines, free weights, or resistance bands or tubing, protects against bone loss and builds muscle. It also improves your body’s ratio of lean muscle mass to fat. Great way to tone your body. The functional strength exercise can be done with some objects as well as in your everyday activities— lifting groceries, climbing stairs, rising from a chair, rushing for the bus, etc.

How much you should do?

  • Strengthening exercises for all major muscle groups (legs, hips, back, chest, abdomen, shoulders, and arms) two or more times a week. Your body needs at least 48 hours gap for recovery and repair between strength training sessions to build more muscle and get stronger.
  • One set per session is effective, though two or three sets may be better. Repeat each exercise eight to 12 times (reps).

Tips for Good Practise:

  • If you do a strenuous full-body strength workout on Monday, wait until at least Wednesday to repeat it. It is fine to do aerobic exercise on the days between your strength training. If you’re doing a partial-body strength session, however, you might do upper-body exercises on Monday, lower-body exercises on Tuesday, upper-body exercises on Wednesday, lower-body exercises on Thursday, etc., and also do aerobic exercise on as many days as possible.

Balance exercises:

balance exercise workout routine Pilates

  • Our sense of balance typically worsens as we age. It can be further compromised by medical conditions like neuropathy. Poor balance often leads to falls, injuries Balance-enhancing activities include tai chi, yoga, and Pilates, etc.

How much should you do?

  • To start with least recommended 30 minutes of balance training and muscle strengthening exercises three times a week, plus at least 30 minutes of walking activities twice or more weekly.

Tips for Good Practise:

  • Always be calm while doing balance exercise. Rushing it can injure you.
  • Start with what exercise you are comfortable with.
  • Always use breathing practice while doing exercises as it will benefit more.

Flexibility exercises:

flexibility exercise fitness routine workout yoga

  • Flexibility exercises like stretching and yoga gently reverse the shortening and tightening of muscles that typically occur with disuse and age. A well-stretched muscle more easily achieves its full range of motion. Stretching can also be a great way to get you moving in the morning or a way to relax after a long day. Activities such as yoga combine stretching and relaxation and also improve balance, a wonderful combination.

How much should you do?

  • I personally recommend making flexibility exercises part of your workout routine. This keeps your body movements seamless causing fewer injuries. However, to start, at least twice a week.
  • Flexibility exercises are also good on the same days as aerobic or strength activities.

Tips for Good Practise:

  • No bouncing. Never bounce as you stretch. This triggers a contracting reflex that tightens the muscle you’re trying to loosen.
  • Breathe easily through your nose while stretching.
  • Hold and repeat. The best results come from holding a stretch for 10 to 30 seconds and repeating each stretch two to six times for a total of one minute.
  • Feel mild tension only. Extend your muscle to the point where you feel mild tension and hold that position. You should never feel pain.

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