9 Tips to Reach Your Fitness Goals
November 27, 2008
If you want more energy, to get out of a rut or to sculpt a summer body, try these 9 exercise tips to help you get there.
1. Step up: We walk an average of 5,000 steps every day. An easy way to boost your exercise is to try and walk double this number and burn 500 calories a day. Park away from your destination and walk the last few blocks, walk around while talking on the phone and look for other ways to increase your steps. Buy a pedometer to check your progress.
2. Get over the mid-afternoon slump: Get up and go for a brisk walk for 5 minutes; find a step and do 50 step-ups; run up and down a flight of stairs; do a series of simple stretches for arms, legs and neck. You will feel more energergized and motivated.
3. Trimmer thighs: To really firm your thighs you need to work on all the muscles in the upper leg. Everyone knows about quads and hamstrings, but the muscles of the inner and outer thigh also need a workout.
4. Flatter abs: To achieve a really flat tummy, you need to work all of your core muscles, including the deep and oblique ones. Try oblique crunches, where you aim your shoulder to the opposite knee as you crunch. Do upper body work standing on one leg to use all core muscles.
5. Avoid injury: Most injuries occur through overuse of a muscle. Make your workout routine varied and alternate muscles groups each time you start a new exercise. Don’t try to work through an injury – change to a lighter workout to rest the injured muscles.
6. Increase endurance gradually: Many people try to do too much exercise in too short a time. Make increases in intensity and distance in small increments and hold each level for a period before the next increase. Make sure each session starts and ends with 5 minutes of lighter work.
7. Vary the intensity: Cardio workouts can become boring when the whole session is the same. Add variety with short speed bursts to break up your workout and get more results. In a 30 minute session add 5 or 6 one minute bursts of speed and then return to your normal pace.
8. Try something new: Don’t be afraid to try a different machine at the gym or sign up for a class you have never considered before. The challenge will add to your confidence and expand your workout options.
9. Work out with friends: It is more fun to work out with friends, so whether you team up with a special buddy or join a club or group, you will find more motivation and energy with company.
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