How to stay fit and can be difficult. For many of us it's hard enough to get off the couch. So what is the secret of people who have managed to work out a way of life? To find out, fitness experts and successful athletes who have submitted tips, tricks and secrets they use to get the most out of their workout routine.
First Be consistentChase Squires is the first to admit that he is not a fitness expert. But he is a guy who used to weigh 205 pounds, more than was healthy for his 5'4 "frame." In my vacation in 2002, I thought the Stay Puft Marshmallow Man on the beach, "says the 42-year-old. Squires old Colorado resident decided enough was enough, cut out fatty foods, and started walking on a treadmill in the pounds came off and just ran the marathon -.. not fast, but in the race he ran his first race by 50 million in October 2003 and finished his first 100-miler a year later. Since then he has conducted several hundreds of millions, 50 mil, and 50k races.
"It started with 20 minutes on a treadmill," he says. "The difference between my success and others who have struggled is that I did every single day. No training in the workplace if we do constantly."
According to follow an effective exercise routineThe American Council on Exercise (ACE) recently examined 1,000 ACE-certified personal trainer on the best techniques to get in shape. Their three recommendations:
* Strength training. Even 20 minutes a day twice a week will help tone the body.
* Interval training. "In its most basic form, interval training might involve walking for two minutes, running for two, and alternating this pattern throughout a workout," says Cedric Bryant, PhD, FACSM, chief science officer of ACE. "It 'a very effective and productive time of year."
* Increased cardiovascular exercise / aerobic. Bryant aims to accumulate 60 minutes or more per day of moderate-to low-intensity physical such as walking, running, or dancing.
In other words, do not worry if you can not run a 5K yet. Make a habit of walking 15 minutes a day, and add time, distance and intensity from there.
Use the fourth Buddy SystemFind a friend or relative who you like and trust who also wants to create a healthy lifestyle, suggests Thompson. "Encourage one another. Exercise together. Use this as an opportunity to enjoy each other's company and strengthen the relationship."
Fifth floor make your Fit Your LifeToo busy to get to the gym? Tennis star Martina Navratilova, AARP Health and fitness ambassador, knows a thing or two to be committed and stay in shape.
Make your plan fit your life, You do not need fancy exercise equipment and gym to get fit.
If you have space, try simple floor exercises to target areas like the hips and buttocks, legs and thighs and breasts and arms (like push-ups, squats and result). Aim for 10-12 repetitions for each exercise, add more repetitions and intensity as you build strength.
Sesto Be HappyBe sure to choose an activity you really enjoy doing, suggests Los Angeles celebrity trainer Sebastien Lagree.
If you hate the masses, do not go to the gym. You can lose weight and get fit with any type of training or activities,And choose something that is comfortable. Climbing can be a great workout, but if you live in a city, it is not something you do every day.
Seventh look at the clockYour biological clock, that is. Try to work when you have the most energy, suggests Jason Theodosakis, MD, assistant professor and physiologist at the University of Arizona College of Medicine. Are you a morning person, plan your well-being early in the morning, if they revive during the day together, plan activities in the afternoon or evening.
Call 8th in ProEspecially if you are first getting started, suggests Theodosakis have a professional evaluation to determine what types of training you need most.
"For some people, attention to flexibility, or balance and flexibility, may be more important than weight training or aerobics," he says. "To get a professional appraisal, you can determine your weakest link, and focus on them. This will improve your general fitness equilibrium."
Nono Be inspired"Fitness is a state of mind," says fitness professional and trainer Allan Fine in Calgary, Alberta, Canada. One of the tricks to get and stay motivated End is to read blogs or websites that show how others have succeeded. "Who inspires you?" he asks.
10th Be patientFinally, remember that even if you follow all these suggestions, there will be ups and downs, victories and setbacks, there Navratilova. Just be patient and do not give up.