#SWEAT
#Mind over matter.
#Eat well, look good, feel great.
#Train mean, play hard.
#The body achieves what the mind believes.
# Sweat more, run more, be more.
Adriana Lima, the Victoria Secret angel believes in kick boxing as a way to keep fit.
Exercise. This sure ain’t for everyone. You work hard,
sweat, and feel great. After some time of dedication, you see the fruits of
your work. What works best for you? Knock yourself out, do some reading and
find the kind of workout that will get you hooked on for life. Adrenaline rush,
come to papa!
1- The
HIIT way
Short for high interval intensity
training which involves repetitions of exercises of high intensity followed by
small less intense exercises. It is proven to increase athletic and
cardiovascular capacity, for women and men alike. It is also great for body
toning and burning calories in a shorter period of time. This form of cardio intersperses
intervals of high-intensity exercise (such as sprinting) with intervals of
either low-intensity exercise (such as walking at a slow pace) or complete
rest. This style is a departure from continuous steady-state (slow and steady)
cardio that most people do at a moderate intensity for 30-60 minutes.
With HIIT, you'll be running (or cycling
or whatever) like a bat out of hell for brief stretches, but the net effect
when all's said and done is better results in less time.
HIIT was developed decades ago by track
coaches to better prepare runners. At the time it was known by the oh-so-catchy
name of "Fartlek" training, the conjoining of the Swedish words for
speed (fart) and play (lek). So it means "speed play," which is a
good description of HIIT training.
1- Anaerobic
Anaerobic exercises increase
the force your muscles contractions can generate, and may increase your
strength, speed or power output. Weightlifting, sprinting, and plyometrics are
examples of anaerobic exercise. This type of exercise involves performing
fewer, and more intense, muscle contractions than aerobic exercise. For
example, heavy weightlifting exercises exhaust your muscles after fewer
contractions, because each contraction is particularly intense. Anaerobic
exercises, which exhaust your muscles in 15 or fewer repetitions, may provide
optimal strength gains. Increasing the power of each contraction may require
exercises that exhaust your muscles in under six repetitions.
1- Flexibility
Stability exercise improves your ability
to maintain body alignment while resisting unwanted bone and joint movements.
For example, balance, agility and core training include stability exercises.
Stability exercise enhances your control of body movements by strengthening
muscles, which support and coordinate your joint articulations. Greater
stability helps you perform more powerful muscle contractions, because less
energy is lost through inadvertent joint and muscle movements. The National
Federation of Personal Trainers recommends including 10 minutes of stability
exercise in your daily workout regimen.
1- Strength
training
Some of the many benefits of strength
training include increased bone density, weight management, glucose control,
improvements in sleep quality and emotional well-being. To train for muscular
strength, integrate a variety of resistance exercises into your fitness program
using body weight, free weights, machines, cables or functional equipment such
as kettlebells and medicine balls. Beginners should train two to three days a
week, while intermediates and advanced lifters can train four or more days
weekly. To build strength, lift heavy weights at about 85 percent of your
one-rep max for two to four sets of about six to eight repetitions. If you can
do significantly more reps than that, you probably need to increase the
resistance.
So, what are you waiting for? Pump it, louder!
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