Fitness Articles

How Quickly Can You Get Fit After Years Of Inactivity?

Have you been inactive for years? Are you wondering how long it will take you to get fit after years of inactivity?

The short answer is “It depends!” How fast you get into shape is directly related to your present physical condition, and how fast your body reacts to physical conditioning. For example, someone 10 pounds overweight, with no physical limitations, will get into shape a lot faster than someone 50 pounds overweight with Type II diabetes and bad knees.

Not only will it take the second person longer to get in shape, but he or she will probably need to use a different strategy. The second person may never get to the fitness level of the first one. But remember that it is not a competition. It is individual and doing anything is better than doing nothing.

Getting fit after years of inactivity is like taking a car out for a drive after it has been sitting for ten years. If you are a car aficionado, you know you wouldn’t get in, and see how fast you could max out the r.p.ms in every gear. You would baby it along and gradually get it up to speed. The body after years of “non-use” is similar.

You want to start slow and gradually work your way up the fitness ladder. The American Heart Association recommends that a good place to start is to exercise three to four times per week, 30 to 60 minutes each time, with a target heart rate of 50% to 60% of your maximum heart rate. To calculate your maximum heart rate take 220 – your age (for men) or 226 – your age (for women).

For example, the maximum heart rate for a 50 year-old man would be 170. Sixty percent of that figure would be 102 beats per minute. Increase your level of activity over a 6-week period eventually getting your target heart rate up to 70 to 80% (80% would be 136).

A good place to start is with a mix of cardio and strength training. Walking, running, playing tennis, biking and swimming are all good cardio activities that will get your heart rate up to your target range. Of course before starting your exercise routine, (and after getting the okay from your doctor), be sure to warm-up with stretching.

If you have bad knees, then substitute an elliptical trainer for walking or running. And don’t even think of playing tennis. With either cardio or strength training, adjust time/intensity and weight/repetitions to keep your heart rate in the appropriate range. With strength training, start out light on weight and repetitions and work up.

The other half of getting fit is eating right. While you are at the doctor getting checked out to see if you are fit enough to start an exercise program, ask about a nutrition plan. It will be different for you if you have to lose a lot of weight than if you are already at the proper weight for your height and age.

Getting fit is about setting a goal and then gradually working up to reach that goal. Focusing only on reaching your goal as quickly as possible is just asking for a debilitating injury which could set you back months.

How Do You Assemble A Fitness Regimen Which Is Effective?

Many individuals establish an exercise want to enhance their fitness. Regardless of whether they stick to it, it may not work when the fitness regimen isn’t suited to them. In case you have clear workout goals in your mind, they can be challenging to reach without having a decent plan. In case you are to maximize your fitness potential, you should commence taking care of assembling a well-customized exercise program that is going to be followed on the letter. From here, you will find the guidelines you should build a firm foundation that will move you forward.

The Body Speaks

Most effective exercise programs should be tailored towards the user, and also this is something a number of people overlook. Resist from following what other individuals are doings because at some point down the line, the body will never be in a position to deal with the routine at hand.

Always look to pay attention to how your body works. There are actually too many people who don’t realize the quantity of pain they are able to place on their bodies like those that continue to do bench presses with pain. Once you learn the dumbbell press is definitely the better option, then you definitely wouldn’t just do the barbell bench press because other folks are going to do it, could you? By hearing your system and doing the chest presses with dumbbells, you are going to achieve better results.

It Is Far From The Quantity That Matters Just As Much As It Will Be The Intensity

It is essential to consider your goals as you craft an exercise routine that is best suited to your needs. Are you currently attempting to lose weight or gain muscle?. When they are your goals, you need to give attention to intensity. It is the common factor of goal achievement. You must improve the intensity when it comes to how much time you might be spending at the gym.

For example, you will definitely get much better comes from 6 to 8 reps of a heavy weight provided that you have good form, than you are going to with 20 reps by using a lighter in weight. Even though it seems that you will be doing less work, you’ll really be getter better results.

Timing Is Very Important

Timing is a lot more important than a lot of people realize. Exactly what does this cause? As an example, a person just decides that she / he will exercise two times a day without reason. Without having goals or focus, it is a waste of energy. While its factual that world-class athletes and competitive bodybuilders subject themselves to grueling exercise schedules, additionally, they literally focus their lives on their own fitness. A lot of people do not require this type of workout regimen and really should be looking to keep it to one each day.

What you do wish to accomplish, however, is just as much as you may inside a short length of time.

If you use the recommendation in the following paragraphs, you will certainly be far more effective together with your workouts. It is very important exercise, but the routine you follow is essential, too. There are many people who overlook this perspective but regrets start pouring in later when positive workout results are not achieved. The recommendation shared with this piece will help you get the most out of your workouts, regardless if you visit the fitness center or perhaps you exercise in your own home. Avoid putting things off on unnecessary workouts but instead plan the workouts you will end up doing.

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3 Fitness Machines That Help You Burn More Calories For Under $1,000

fitness-gearLooking for the best fitness equipment that’s easy on your wallet while burning mega-calories? You may be surprised to know you have some great options out there.

The fitness equipment industry is always coming up with innovative products to help you lose weight faster – and get more bang for your buck. But you do have to do a bit of hunting.

To help you out, here are 3 fitness machines that will help you burn a lot of calories – and they all come in under $1,000!

#1. Hybrid Trainer

This is a very cool 2-in-1 machine that comes in for under $400. You can use it as a recumbent bike – or as an elliptical trainer.

By moving the pedals and the console, in 2 quick steps you can change it from an elliptical trainer to a bike – or vice versa. There are 16 resistance levels to add more challenge to your workout and burn more calories.

Plus it comes with iFit LIVE – which lets you connect to the Internet and download countless new workouts. You can even go online and run (or bike) famous trails all over the world, from Paris to Sydney.

The hybrid trainer is a great way to get 2 machines for the price of (almost less than) one. Plus you get great workout variety. So if you don’t want to do an elliptical workout one day, no problem just use it as a bike – and vice versa.

Note that the original Hybrid trainer has a 15 inch stride – which might be a bit too short for taller users. However there is a Hybrid Trainer Pro model that gives you a longer stride for a few hundred more – under $600.

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#2. Ski Machine

This is a classic – the ski machine has been around for year and still keeps selling over and over again.

Ski machines simulate the cross country skiing workout, using both your upper and lower body muscles.

By using both upper and lower body muscles, you end up burning more calories than say, a treadmill walking workout. And you get upper and lower body toning as well.

Another great thing about the ski machine is that it is generally lighter and easier to move than a regular treadmill or elliptical machine. And the price comes in usually around $699 – so it’s also very affordable.

#3. ACT Elliptical Trainer

The ACT has also been around for a couple of years however it’s generally updated every year with the latest toys and new workout features.

What makes this elliptical interesting is that instead of one large flywheel in front or behind the pedals (like you get with standard crosstrainers), there are two smaller flywheels on either side of the footpedals.

This gives you several advantages. First of all, you end up standing more upright on the pedals and leaning less on the handrails on this trainer than with other designs.

That means you can possibly burn more calories (since you’re not putting as much weight on the machine itself). Also, the footpedals tend to be placed closer together – which lessens the strain on your hips. So a lot of people feel more comfortable on this machine – especially after long workouts.

Finally the ACT also comes with the option of iFit LIVE. As stated above, this means you can download new workouts, or run anywhere in the world.

You can also track your workout stats online – to set new goals and see how far you’ve come. This alone can help you track and burn more calories faster than with another machine that doesn’t have iFit.

And the ACT elliptical comes in under $1,000 in most areas.

So those are 3 ideas for the best fitness equipment for under $1000 that still give you more for the money.

Take your time and remember to listen to your body when exercising. Get a machine that you love and before you know it, you’ll be watching the weight come off and loving how you look in the mirror!

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