Body Building: Getting Started -3
*Choose from a variety of cardio exercises. Better yet, combine one form with
another so you do not get bored with your routine. Low intensity cardio
workout includes aerobics, walking, biking, swimming and rock climbing.
Calorie burn ranges from 180 to 400 in 30 minutes. These activities also
exercise different parts of the body.
*High intensity interval training burns serious calories in a short period of
time. It also improves the body’s overall endurance. Among the favorite
HIIT routines are the jump rope, spinning and sprinting. Pay attention to how
your body adapts to the change in pace for you to know the highest intensit y it
*Total body workout is a combination of cardio exercises and strength
training. Cardio exercises burn fat while strength training develops muscle.
The mistake of some people is focusing on only one form of training. Pure
cardio leads to muscle loss while pure strength training builds bulk without
whittling away fat.
*Strength training, more commonly known as weightlifting,
improves muscle tone by conditioning the musculoskeletal system through resistance to
weight s. Beginners should start with least resistance, working their way up to
heavier weights in time. Muscle pain is a normal result of weight lift ing; the
absence of contraction signifies no resistance, which necessitates heavier
*Women are scared to dabble in strength training, thinking that doing so will
cause them to bulk up and lose their femininity. Experts advise that there is no
need to worry since a woman’s body is not biologically designed for bulking
up. It takes more than just weightlifting to get a body like Lisa Bavington’s.
*Do not work out your whole body in one day. This is okay on your first day
ever as an introduction but as you progress, you should divide your muscles
into three or four groups. Whole body workout is effective only on the first
few days but as you go along, effects will dwindle as the body gets used to the
exercises it is subjected.
*Allot a day of workout to a certain muscle group. Take this schedule for
example: Day 1 – chest, shoulders and triceps; Day 2 – quads, calves and abs;
Day 3 – back, biceps and forearms. This enables you to give enough attention
to each body part for maximum stimulation.
*Do not abuse your body by subjecting it to more weights than it can handle.
You should feel your muscle resist the weight but not too much that you
couldn’t perform your routine properly. You should be able to lift the weights
in the right manner from start to finish.
*As a beginner, it is easy to overlook signs of overtrainning due to eagerness.
Overtraining must be avoided at all costs since it negatively affects
testosterone levels and leads to lower immunity to sickness. Signs to watch
out for: weak appetite, heightened blood pressure, drastic weight loss,
irritability and higher heart rate even at rest.
*At the onset of your strength-training program, allot only 2-4 days a week
for muscle training. Limit your session to one hour to 1 ½ hours, just enough
to introduce the weight lifting to your system. Anything in excess doesn’t
result in significant muscle gain, but in muscle fatigue.