Personal trainers are great, but not everyone has access to them. Sometimes, you have to rely on yourself to be your own personal fitness coach. But how do you get the right information to succeed? Taking this quiz is your first step. When you're done, find the answers bellow to evaluate your fitness IQ.
WHAT'S YOUR FITNESS IQ?
See answers bellow
Strength training helps you tone and strengthen your overall body. It does not build muscle bulk. In fact, woman don’t have adequate amount of the hormones – mainly testosterone – that are needed for true muscle bulk. Everyone needs some type of muscle training to help increase lean muscle mass and improve overall strength. For every pound of muscle mass you add, you increase your metabolism for 50 calories per day. One pound of muscle takes up only one-third of the space of 1 pound of fat. So as you increase your lean muscle mass and decrease your fat mass, your body will became more toned, sculpted, and defined.
This myth has made fitness companies rich and left exercisers disappointed. Although infomercials promising to help you sculpt your abs, tone your arms, and whittle away your belly are plentiful, there is not data showing you can spot reduce and train just specific area. Where your body holds fat is based on a number of factors, including hormones, genetics, and age. If you want to lose weight in the abdominals, for example, you will need combination of cardiovascular exercise, strength training and you Medi Weightloss nutrition plan. This combination will help you lose overall body fat, which will tone the entire body.
If you are inactive, you can expect to lose 1/2 pound of muscle mass each year starting after age 20; after age 60 this rate doubles. This is why regular strength training is so important, and it’s never to late to start. Muscle mass you have lost can be rebuilt with adequate strength training. Don’t know where to start? Try Inter Active Exercise which you can purchase at Medi Weightloss clinic. For strength-training videos and exercises log on to our Signature Patient Website.
When you start strength training, aim for the least two to three sessions per week. Unlike cardiovascular exercise that can be done on consecutive days, it is important to give each muscle group at least a day of rest before you work it again. For example, if you train your lower body Monday, you should not train those same muscles Tuesday.When you are strength training, you actually are tearing the muscle down so that it can build itself back up stronger. A day of rest between training will give your muscles time for this repair.
One pound of muscle burns 50 calories of fat a day and 1 pound of fat burns only 2 calories a day. This is why increasing your lean muscle mass is so important in weight loss and maintenance. The more lean muscle mass you have, the more calories your body will burn.
Lower back pain affects about 80 percent Americans at some point in their lives. One way to prevent this back pain is to strengthen your abdominal muscles. Strong abdominal muscles helps to stabilize the pelvis and lower back. The more stable this area is, the less force the joints have to absorb and the slower they wear away. Strong abdominal muscles also help to support good posture and prevent hyperextension of the spine. This can protect the back and decrease your chances of developing back injuries.
As your physical fitness level continues to improve, it is important to change your exercise routine to match your new fitness level. Your body will adapt quickly yo your exercise routine adn eventually that routine will not provide the same benefits. We recommend reviewing and adjusting your existing program every six weeks to ensure you are maximizing your results.
When exercising, you should exhale on the hardest part of the movement. The hardest part of the movement is typically when the muscle contracts. Exhaling on the hardest part will ensure your core muscles are engaging to help support the body during the movement. You should inhale on the eccentric, or lengthening, portion of the movement, as this typically is the easier part of the exercise.