Learn Tips on Cardio, Stretching & Exercising
to Liven Up Your Routine

Exercising should be fun, safe and energizing. There are many reasons why people start exercising and then stop. You should always have a plan for exercising on any given day. Having a guideline lays out what you are going to do so that you can quickly accomplish your workout and have the greatest results. This moves your workout along and doesn't leave you questioning what you should do.

Another reason is knowledge. By doing exercises properly, you reduce the risk of injury and yield better results. We have listed some basic guidelines for cardio, stretching & exercising. As always, make sure you consult with a physician before starting any exercise program.

Drinking water is vital to your body. The recommended amount is 64 oz. per day. You need to keep your body hydrated especially while exercising. Eating foods that provide the nutrients your body needs will aid in accomplishing your goals. Keep in mind you can eat an entire bag of chips and still be hungry because your body still needs the nutrients it is craving. See the 2006 Food Pyramid beow.

Our programs ensure you are equipped with all of the necessary tools to have confident workouts. Our goal is to make sure you have the most efficient, beneficial routines that will help you achieve your desired results.

Cardio

If you are tired of those long, boring, unfocused routines, you may want to try something more efficient that produces maximium results in minimum time.

You can incorporate a 20 minute cardio routine three times per week with great results.

The key is to make each of these workouts the most effective fat-burning, health enhancing 20 minutes you can.

To do this, you will incorporate an integrated, high intensity program that will "stimulate" your muscles.

By following appropriate low-to-high-to-low intensity intervals, you may achieve your goals in shorter time.

Change it up! Don't always do the same thing month after month, you & your body will get bored.

Stretching

Flexibility is an essential part of a well-balanced exercise program.

Ideally, one should stretch daily, or at least before & after exercise sessions.

The two most important factors influencing stretching are intensity and duration.

Proper alignment for each stretch is also needed to achieve the most wanted effectiveness.

Use sustained, controlled stretches - no bouncing.

In preperation for activity, pre-stretch is primarily aimed at decreasing tissue stiffness, focusing on the muscles that will be used in the activity.

Stretching after exercise may also enhance muscle relaxation.

Exercise

A key to getting in a good workout is to actually know what you are going to do.

You should know what exercises you'll be doing & how long it will take.

Many people 'wander around' looking for something to do, then either get bored or frustrated.

By having a plan, you can accomplish your workout in less time, make it fun and achieving better results.

Remember to warm up, it gets the blood circulating.

While performing exercises, you should always be aware of your form.

This reduces the risk of injury and will isolate the targeted muscle.

Breathing is important to remember (some people unknowingly hold their breathe while performing an exercise).

You should exhale while performing a 'lift' and inhale while lowering the weight.

Be in control, it should take 1 second to perform a 'lift' and 2 seconds to lower the weight.

Depending on the type of routine, on average there should be a one to two minute pause in between sets. This gives your muscle a chance to 'rest'.

You should be changing your routine every 6 to 8 weeks. Your body needs to be stimulated by different exercises to keep making progress.