Workout Routines

by John
(Elgin, IL)

It is important to carefully design you workout routine to maximize your time at the gym, as well as to maximize your results. We have all seen those people on the elliptical trainer and stationary bikes at the gym.

They are there almost every day, but they don't seem to get any results from their workout program. Month after month, year after year, they do the same program and they look the same. But you don't have to be one of those people! By following a smart workout routine, you will get results and continue to improve. The key is to keep changing your workout routine. If you do the same thing every day, your body will quickly adapt to the exercises, and then once it adapts, you will not make any changes in your physique. You must continuously shock your body in a technique called muscle confusion. By changing up your workout routine, you will also stay interested and not get bored.

What Is A Smart Workout Routine?

First you must decide if you are going to do weights and cardio on the same day or not. If you choose to do them on the same day, it is important to do them in a specific order to get the best results and to prevent muscle fatigue. Start with a 5-minute warm up, doing a fast walk on the treadmill or pedal the stationary bike. Then follow the tips below:

Abs

Do your stomach exercises first. Working the abs is important, but often people leave these exercises until the end of their workout, when they are too tired or too rushed to do it. Too often the abs exercises get skipped. By doing them first thing they will always get done!


Weights

Time for your weight lifting routine. Doing weights before cardio ensures that the muscles are fresh and ready to get the maximum results. It is your choice whether to work the upper and lower body on separate days or to do a full body workout each day. Whatever your choice is, you should be able to finish your weight routine in about 45 minutes. For variety, you can add in isometric exercises, which are adding static holds to the dynamic exercises. For example, during a bicep curl, when your arm reaches a 90 degree angle to the floor, hold the weight for 30 seconds and then slowly release. This isolates very specific muscles that dynamic exercises do not always work on.

Cardio

After your weight session, it is time for cardio. You can do any type of cardio such as biking, running workout, or swimming workout. Doing cardio after a weight training routine is great to stretch out the muscles and keep the blood flowing in the body. This can help to prevent soreness the next day. Do 20 to 30 minutes of your favorite cardio activity, a favorite is walking on an incline on the treadmill.

Stretching

Lastly, it is important to stretch out the muscles that you have worked. Stretching will help to prevent soreness, and also lengthen the muscles so that they don't get bulky! Stretching is also a great way to cool down after your workout, and it is soothing for the body. It should feel good, not painful.

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