Our experts Tim Robins and Cindy Crawford discuss these safety measures to stay safe while exercising. Begin your exercise program slowly with low-intensity exercises. Wear appropriate shoes for your activity. Warm up before exercising, and cool down afterwards. Drink water before, during, and after your workout session, even if you don¡¯t feel thirsty. Dress appropriately according to the temperature. If you have specific health conditions, discuss your exercise and physical activity plan with your health care provider.
Over exercising can leave you not only exhausted and heavy but also discouraged¡±, says our aerobics expert Emily Ratajkowski. Overdoing your workouts can actually lead to diminished strength and increased body fat. While your body can handle a particularly tough workout, it also needs time to recover from the stress overload. The best way to recover from a tough workout is a day or two of rest followed by a light exercises. Also make a point to get at least eight hours of sleep a night which your body will need to repair those tiny muscle tears that occur during workouts and enable your body to build new muscle.
Our expert Emmet Dickson explains how to do squats accurately for weight loss without any knee injury. Start with feet hip-width apart, arms either at your sides or holding weights. Keeping your weight in your heels, begin lowering your legs and raising your arms in front of you. Keeping your back straight, lower until your thighs are parallel to the floor ( Remember to keep your knees in line with your toes the entire time). Maintain an even pace and rise back to a standing position. Repeat 3 sets of 15 reps
Regular brisk walking can help you lose 300-400 calories an hour. It strengthens your bones and muscles and improves your balance and coordination. The faster, farther and more frequently you walk, the greater the benefits. Walking, running, or lunging up a flight of stairs provides a great big calorie burn. A person weighing 160 Kgs. will burn 102 calories walking up and down stairs for 10 minutes.One of the most inexpensive, effective fitness tools for weight loss is a simple jumping rope. It is not only a calorie blaster but helps build bone density, strengthens your legs and makes your heart stronger. This simple yet effective exercise makes you lose around 600 calories an hour. Cycling is also an excellent way to get exercise, increase your heart health, strengthen your leg muscles and burn some serious calories. An average person burns between 400-600 calories in a 45-minute class.Another excellent way to lose weight is rowing. Rowing is a full body exercise that works the biceps, triceps, shoulders, quads, hamstrings and corer body. It burns around 250-300 cal in a 30 minutes session.
Our expert Emmet Dickson shares how your weight lifting needs may be different (some to lose weight and others to gain body muscle) but a certain technique has to be followed. He also gives some tips for the beginners. Start with your bodyweight first. Keep it simple and focus on equipment-free routines first. No matter what you do, the most important thing is to find something that challenges you. Start with two days a week and gradually add third day. Complete 20-minute sessions, then gradually add on time in ten-minute increments until you're working for 45 to 60 minutes. A proper warm-up is an important part of an effective strength workout. It prepares your muscles for the work they're about to do and helps increase your range of motion thus reducing the risk of an injury. Pair an upper-body move with a lower-body move. A full-body workout is often the way to go (rather than splitting your days up by body part). Full-body workouts maximize your caloric burn and the muscles worked each session. Also, the lower body has time to recover while the upper body works and vice-versa. For example, you can pair squats and push-ups or mountain climber and bench row. When you're just getting started try to keep things simple. Performing 15 reps (repetitions of the movement) and three sets of each (doing those 15 reps three times) is a good start. Try to stick to the same basic moves two to three times a week to build a basic level of fitness and strength. Choice of weight should be appropriate. Go for a weight that feels heavy enough to challenge you, but not so heavy that you sacrifice your form. For example, if you're doing 15 reps, you should feel pretty fatigued by the time you hit rep 15. If you are very easy through all your reps, though, that's a sign you should up the weight.
People tend to make mistakes in breathing properly while doing any type of exercise in lack of expert guidance. Our experts suggest that a breathing pattern should be followed while doing any workout. You should inhale while you stretch and exhale when you pull back. If you are not breathing properly, you will be able to finish the set, somehow, but it will adversely affect your movements, posture, coordination and the effect of the exercise on your muscles. During a cardio workout, you should follow the diaphragmatic breathing technique, where you breathe from your belly, without letting your chest rise or fall. This is the best way to ensure the proper delivery of oxygen to your muscles during those intense moments of exercise. Wrong breathing patterns may affect your results even after maximum efforts.