Cross train for fitness and fun and there will be less monotony in working out. One of the obstacles to long term fitness is sticking with routines. They can become boring and results can slow.
When you cross train, you may be doing several different types of exercise a week but will focus on aerobics and resistance training. Consider nutrition a third event as it is responsible for supporting our goals.
Aerobics is important because steady state aerobics burns fat and builds cardiovascular fitness. This is important for heart health, stress relief, and improving blood circulation.
Resistance training is necessary to maintain lean tissue lost in aerobics, build support for daily activities, and build metabolism for greater calorie burning.
A first goal for resistance training is building the largest muscle groups to gain the most muscle possible. This doesn’t mean it will show, but you will feel it. The legs, back, shoulders, chest and core are the main movement muscles and support for all activities. They can be built with squats, dead lifts, chest presses, leg extensions, and pulling exercises.
Beginners in aerobics start with low impact activities like walking, biking, or a tread mill. Intensity is increased by adding time and frequency. Then intensity is built with adding intervals or more time. Beginner exercisers should aim for 150 then 300 minutes a week. Advanced exercisers will probably have one and a half and two plus hour sessions.
Intensity is added to resistance exercise by increasing the weight, the sets, and reducing time between sets. As weight increases the reps fall until you are lifting near maximum capacity for three sets with only 4 to six reps. This last part is the only stage where you will add noticeable muscle and reach maximum strength.
Cross training is for fun and additional capabilities. You could add swimming, surfing, yoga, hiking, running, or martial arts. Each exercise benefits your body and your mental outlook as well as the other activities.
Exercisers learn that eating before and after intense exercise are the two most important meals. Carbohydrates and protein support glucose for exercise and nutrients for repair and muscle building. Eating carbohydrates and protein each four hours becomes important for building the muscle you are developing. Muscle builds during rest, not during exercise.
Training for intense events like triathlons, marathons, long bike rides, or any competitions requires balanced muscle building to lower risk of injury. This is also where we need to learn to rest. Over training causes injury and burn out.
Add more exercise events at low intensity to begin and see where your interests take you. You might to decide that one is your support but enjoy the support the other activities lend to your strength and enjoyment. Fitness is a lifestyle.
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