dodatkowo i nie odnosi się do żadnej części tekstu. (4 pkt) ARE YOU MAKING THESE COMMON EXERCISE ERRORS? When you stick to a routine, it’s easy to become stuck. If you’re not trimming down, toning up, or feeling any fitter, it’s likely due to one of the following exercise errors. Read on for how to reboot – and get the body you want!
You Rely on Cardio to Peel Off Pounds For most women, sweaty aerobic exercise alone isn’t enough. Research shows that weight loss is minimal if it isn’t accompanied by dieting. We may compensate for the extra energy we’re burning during physical activity by doing less the rest of the day, or more commonly, we feel famished after working out, so we eat more.
You Skip the Warm-Up You may think you’re saving time, but you’re actually just compromising the first 5 to 10 minutes of your workout. Your body literally needs to warm up so that blood flow increases, the nervous system wakes up, and the body starts to use energy and oxygen more efficiently. The upshot: Every step feels like less of a slog, and calorie burn kicks into high gear.
You’ve Been Doing the Same Weight Circuit Since Forever The reason it seems easy isn’t because you’re getting stronger and stronger. It’s because your muscles, having adapted to the program, are utterly bored. You need to continually challenge them. Muscles improve only when they’re doing something they’re unaccustomed to.
Your Workout Is the Sole Activity You Get Sit all day and you’re missing out on burning an easy 900 extra calories. That’s the difference between what people who aren’t sedentary melt in non-exercise activity during a day versus what couch potatoes burn. Humans are basically built to be moving. The mechanisms that drive metabolism switch on when a person stands and they switch off as soon as she sits.
Adapted from “Oops-Proof Your Workout” by Caroline Hwang
published on www.fitnessmagazine.com
Unless cycling is your competitive event, cut it to once or twice a week and fill the gap with a variety of on-your-feet activities, from using the elliptical trainer to taking a dance class.
There are myriad ways to change things up. Use the machines, free weights, resistance bands. You can manipulate the number of repetitions, amount of weight, length of rest periods between sets, number of sets, and the overall number of exercises. Ideally, you want to do something different every time you go to the weight room, or at least once every two weeks.
The more active you are, the better. At the very least, you should get up every hour and walk or march in place. One easy change to recommend is to pace the floor when you’re on the phone. Make it a habit and weight loss will be just several calls away!
Keep your food intake in check. Also, to beat the post-workout hunger attack, pack a low-cal snack like a piece of fruit. Drinking lots of water helps too.
The best is to start by doing your chosen exercise at a low intensity. Runners, for example, should walk, then jog. “Keep at it until you break a sweat,” an expert says. Alternately, you can try “dynamic” stretches, which are moves that take your body through the range of motions you’re about to do.
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