10 world’s greatest exercises For Fitness & Health

1. Lift Heavier Weights

Packing more weight on the bar won’t make you “bulky.” It will make you stronger and protect you from osteoporosis by increasing bone density. To get the greatest benefits, lift at least 60 to 70 percent of your one-rep maximum for each exercise. Instead of going for complicated calculations, choose a weight with which you can perform eight to 12 reps, with the last rep being a struggle but not impossible.

2. Master the Hip Hinge

When lowering your body into a squat or dead lift variation, exercise instructions often say to “hinge your hips back” to lower your body. To do this right, imagine that you need to open a door with your butt. This helps you activate the muscles in your lower body without rounding your back.

3. Drink Chocolate Milk After Your Workout

A post-workout mix of carbs, fat and protein will help your body build muscle, reduce soreness and recover faster so you can work out again sooner. If you are rushed for time or normally skip eating after your workout, a tall glass of chocolate milk has the ideal mix of nutrients you’re looking for.

4. Lift, Then Run

If you perform your strength training before your cardio work, you’ll burn more fat while you pound the pavement. In a Japanese study, men who did the workout in this order burned twice as much fat as those who didn’t lift at all.

5. Run Hills to Burn Fat Faster and Reduce Injury

More muscle means more results, and uphill running activates nine percent more muscle per stride than trotting at the same pace on level ground. It can also save your knees. Increasing the grade to just three percent can reduce the shock on your legs by up to 24 percent.

6. Don’t Stretch; Warm Up

Static stretching done just before activity can reduce your power output and increase your risk of certain injuries. Instead, perform an active warmup that gets your body ready for exercise with exercise, increasing your heart rate, firing up your nervous system and getting your muscles used to moving. For an easy routine, perform a five-minute warmup of basic, body weight moves — lateral slides, pushups, squats and lunges.

7. Get Explosive to Add More Strength

Explosive exercises involve flight — your body leaving the ground (as in a jump) or the weight flying out of your hands, as in a bench press throw. These moves also increase strength significantly. In a study, men who included explosive chest exercises benched five percent more than those who performed a similar routine without the ballistic moves.

8. Write It Down

When it comes to increasing strength, you might hear the phrase “progressive resistance.” This means “do more work as time goes on” — lift heavier weights or do more reps of the same exercise to see results. Keep yourself on the path to success with a workout journal. Research shows that those who record their progress are more compliant and see better results than those who wing it.

9. Reduce Soreness With Active Recovery

Bed rest is not the best prescription for sore muscles — you’ll actually reduce pain with a little activity. Metabolites in your sore areas that cause pain are dispersed and diffused by activity, and blood flow is increased to the muscle tissue, speeding recovery by up to 40 percent. Play a light game of basketball, perform some foam rolling or do a few simple rounds of calisthenics at home the day after a workout.

10. Take a Week Off

You can actually gain more strength and muscle by periodically and strategically dialing down your strength training routine. In a study, men who cut their training volume the last week of each month increased strength by 29 percent.

What Do YOU Think?

What’s the best fitness advice you’ve ever gotten? Something that keeps you motivated? A tip you learned from a trainer? Advice you read in a magazine or online? Share your fitness wisdom in the comments section below, so the rest of the Livestrong community can benefit from it as well!

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