Motivation for Working Out

exercising

There should be some kind of motivation for people to work out as they do not put enough emphasis on its importance to health. Clubs and organizations could do well to start motivating people and their members to begin a physical fitness program and disseminate information on its effectiveness. Exercises are generally prescribed by doctors to patients. Even patients in the hospital are often advised to have physical therapy and mild exercises after suffering a stroke.

Before beginning a strenuous exercise, elders, pregnant women, and those who are hypertensive patients need to consult a physician for an exercise program. There are exercises for each category, but generally, 30 minutes of physical activity should be practiced daily for health maintenance, 60 minutes to prevent weight gain, and 90 minutes to maintain weight loss. The 30 minutes physical activity could be done in the house and/or in the office, and has no need to go to the gym if one is too busy.

A housewife can divide a 30 minute workout in different house chores; 10 minutes cleaning the house, 10 minutes gardening, 10 minutes stretching, or watching video exercises. To an employee, 30 minutes can be used by walking up to the bus stop and using the stairs instead of the elevator. Anyone could be imaginative in what kind of exercise to do, as long as 30 minutes of physical activity is consumed within the day. Dancing and aerobics aside from being a work out could be an outreach program in a community. It is also some kind of fellowship. It could be done on any day of the week, in the playground, in the church, or in the house of a member.

Doing exercise when someone is alone, can be monotonous, and one often loses motivation to continue. Group walking and jogging work outs could be done by clubs and organization as a physical fitness program at least once a week. As a family activity, all group levels could join here. Families could also visit malls, parks and museums on their free day. Aside from the benefits from exercise, any family will become happier and bonding will begin. The gym provides a systematic work out program. Records of physical weight and activities are done to follow up the program designed for an individual. Improvements are monitored until the desired outcome is obtained. Going into sports are not advised for pregnant women as changes in her body occurs. Pregnant women are heavy in the middle, and their balance is affected and might suffer a fall. Light exercises as in walking and stretching prepares the woman’s body to become flexible in anticipation for the delivery of the baby. It solves simple pregnancy problem like varicose veins, swollen legs and constipation. Exercises should also be done after delivery, to flex muscles, and help in losing weight faster. People should be properly motivated to do work outs. It is always a pleasure to join invitations coming from peer groups, family, and friends to do group activities. But this must be done regularly to become effective, for there is a saying: “An ounce of prevention is worth a pound of cure.”

Training the Trainer

motivated trainer

Ken Paves the master hair stylist of Jessica Simpson prefers not to cut and style his own hair, Dr. Oz visits a physician for his annual check-up, Emeril Lagasse dines out occasionally, Danielle Steel reads novels written by other novelist, and Monica Staton Chicago’s #1 personal trainer of Bronzeville’s elite enlisted the service of a personal trainer. I pride myself on my experience and knowledge of human physiology.

I have been apart of the fitness industry for over eight years. It is a profession I love. I could not imagine a life that did not involve intense physical fitness. I continue to study my craft, always incorporating new techniques and the latest safety practices, but I must admit I was a bit apprehensive when deciding today to enlist the services of a personal trainer, because my ego – that “I” or self of any person that distinguishes itself from others, was intimidated.

I called upon a personal trainer for several reasons. I receive one free session with a trainer as a part of my gym membership. I was curious- my competitive nature arose, I wanted to see what another trainer had to offer that I did not. In every profession one should always continue to learn, I rationalized. I had never had the experience of working with a personal trainer, with the exception of exercising with friends and colleagues that are also in the business of fitness.

I take group yoga classes frequently, but I’d never experienced what my client’s experience. For the first time I had a trainer devoted to my every need, constantly watching me, interpreting my physical form from various angles. Jim taught me quite a bit this morning. He took the liberty of being more hands on than I am with my clients. I teach by description- I typically provide verbal coaching. To get the most out of an exercise routine without causing injury you must use proper form, but elicit details in movement produce different results. Jim instructed me to rotate my palms upward, placing my hands above my toes while performing a seated hamstring stretch, creating a new dynamic, an approach to a seated hamstring stretch I plan to adopt.

people working out

Continual education and humility is a requirement in most professions. It is also important to study with colleagues within your industry to avoid the possibility of becoming monotonous. I will continue to look for classes and personal trainers who inspire me to continually improve and move up to a higher level of physical fitness. I would like to remain taut and physically fit, maintain the excitement I have for fitness, because I hope to impart the same passion to my clients- loving the results I achieve from intense training and enjoying the process. A dear friend often quotes the lyrics from a song called “Express Yourself” by Charles Wright and the Watts 103rd St. Rhythm Band – “When you doing what you doing, do you look like what you doing?” Yes!

Always seek out new ways to improve your quest for the ultimate physical condition you seek for yourself.  One should never be at the point where they feel that they have arrived at whatever topic it is that they seek to learn more about, and stop learning. Learning should never end if you intend to keep improving at any endeavor you pursue. Now go get your dream body!

Your Physical Fitness and the Clutter in Your Life

get in shape

Get Rid Of Clutter And Get In Shape

 

 

Our lives are made up of several parts. Physical Fitness is one part of our lives. But, it would be naive to state that one part of your life has absolutely no effect on the other parts of your life. Our physical fitness is impacted by our emotional part of our lives and, in the same token, our emotional part of our lives is impacted by our physical fitness. The other parts of our lives include our work, intellectual, family, relationship, spiritual, recreational, and (depending how you look at it) other parts. Each of these parts are not mutually exclusive from each other. Instead, they are interdependent of each other (rather than independent of each other).

 

Having clutter in our lives affects our physical fitness level. That is the bad news. But, that is also the good news. If we can correct this clutter in our lives, we can affect our physical fitness and lose weight(if that is our goal). By eliminating the “stuff” in our lives, we can actually lose weight. This may not sound politically correct or even sensitive to other peoples’ needs and wants. However, the truth is if we can eliminate clutter such as junk piling up in our rooms and garages, we simplify our lives which has a direct impact on our physical fitness level.

 

A simple life does not mean a useless or easy life. A simple life means a clear and defined life. It means focus and direction. You have a clear vision of whatever it is your goal is such fitness. Therefore, it is important to keep those “skinny jeans” to have the specific goal of one day fitting into them. Having such a specific goal will make it a lot more attainable. But, you should not have a whole closet of skinny jeans and clothes especially if you have not worn them for several years. These items can be a negative source of energy that clutter your life at the same time. You lose control of your life.

 

A distinct result of losing control of your life is gaining weight and being out of shape. This is an important concept to understand. Great physical fitness and shape is a life style– not just a style of life. You want to have long-term good health and fitness. So, that is one tip for long-term good health and fitness- remove the clutter in your life. Gain control in that aspect and you will be on the road to great health and fitness. It is important to realize that “stuff” does not define who you are. Those “stuff” can be holding you back on reaching your peak in life. It is not a bad idea to have a garage sale and get rid of stuff. Declutter and focus on your fitness goal and go get it.  You will be on your road to a simplified and purposeful life- which includes your optimal health and physical fitness. Remember, if you really want it you are like to attain it being focused; whatever your it is, whether it is fitness or some other goal.

Try The Navy SEAL Workout Plan – 5 Steps To Qualifying For SEAL Training

plank

Could You Past The SEAL Training?

 

United States Navy SEALs are known the world-over as being the best-trained special forces soldiers anywhere. SEALs are renown for not only their physical acumen and skill, but for their moral character and mental toughness, as well.

Many people each year consider trying to become a SEAL. Still fewer attempt to get through the infamous BUD/S training. And, even fewer succeed at such an attempt. And, yet another group of people are not interested in actually trying out for the program. Rather, they would just like to be able to know that they could get into the program if they wanted to.

Or, they want to become more physically fit by going through a SEAL workout plan. Just in order to be able to enter the SEAL program, a person has to go through PST, or the Physical Screening Test. The test is not meant to prove that you have what it takes to become a member of this elite fighting team. Rather, it is merely designed to show that you display a certain level of athletic ability.

In order to pass the PST, you should be training yourself on an ongoing basis in the weeks leading up to the test.

 

The following guidelines outline the typical PST test as it has been administered in recent years for those interest in the SEAL BUD/S training. If you want to find out more about a Navy SEAL workout plan, here are 5 ways see if you qualify:

  1. Do a 500-yard swim using breast and/or sidestroke in under 12 minutes and 30 seconds: Start by doing the 500-yard swim using either of these strokes. You must beat a time of twelve and a half minutes, but of course try to do it even faster. Once you are finished, take a 10-minute rest before moving on to the next part of the test.
  2. Do at least 42 push-ups in 2 minutes: Now, try to do 42 or more push-ups within a 120-second period. Once you are done, rest for 2 minutes and then move on to #3.
  3. Do 50 sit-ups in 2 minutes: Think you can do 50 sit-ups in 2 minutes or less? If so, you may be able to pass this part of the test. Try to do even more than 50, if you can muster the strength. But, save some energy for #4 and #5! Rest for another 2 minutes, then move on.
  4. Perform 6 pull-ups: Pull-ups are an excellent exercise for building upper-body strength. Do 6 pull-ups within any given period of time. Then, take a 10-minute break before finishing the test with #5.
  5. Run 1 and ½ miles wearing boots and long pants in under 11 minutes and 30 seconds: Finally, you are done.

fitness

If you can pass all of these physical challenges, you are ready for Navy SEAL BUD/S training, at least from a physical perspective. The physical part is one of the toughest part of the test, but there are other aspects of the test.

Combat Stress With Physical Fitness

beat stress with exercise

Exercise To Reduce Stress

 

As we all know, times are tough these days. With the global economy not being fair, lack of jobs, and people losing their jobs; it’s no wonder why so many people are feeling the pressure from these stressful conditions. Whether you’re experiencing stress from work, issues at home, being unemployed, unable to pay the bills, childcare, divorce, no time for yourself, facing loss of your home or the overall day-to-day struggle to make ends meet; these are all examples of stress related concerns that a lot of us face daily. You may or may not be facing any of those exact unfortunate situation, but you have a friend or family member who is, this can be stressful for anyone.

 

Just because we have to deal with tough situations that life throws at us all at one point or another it doesn’t mean that stress should consume our quality of life. There are a lot of disadvantages from being stressed, which may be the most obvious concept, but there are a lot of ways stress affects you; to include emotionally and physically. Such examples are: mood swings, being irritated often, thinking negative thoughts, headaches, loss/increased sleep, bodily pain or discomfort, loss of sexual desire and a serious impact on your immune system which would increase sickness. These examples can also lead to depression or substance abuse… which is not a good look! Who needs that! I know I don’t! And neither do you! So do yourself some justice and do your best to stop stressing. I know it’s easier said than done, don’t get me wrong, but it is to your benefit.

 

One way to help fight against being stressed or at least bring your stress levels down is by being physically active. Physical activity for at least 30 minutes or more releases endorphins from the brain which make you feel good. I’ve experienced stress reduction personally many times by exercising and it just evaporates, or at least for the moment. Exercise combats stress. If you have not exercised after a stressful situation, just try it and you will see exactly what I am talking about. You will feel so much better after pounding the pavement and sweating it out at your local gym or anywhere else you might exercise at. And who does not want to feel good… outstanding! I see no hands up in the air! Feeling good is just the tip of the iceberg.

 

power lifting

You will not only feel better but you will also strengthen your mind, immune system, increased sleep recovery, have more energy, enhanced ability to tell yourself “Yes” instead on no, more focus, increased sex drive, more positive attitude, less or no headaches and an overall increased well-being about yourself. NOW I know, despite all the above, the next thing said maybe… “that’s all well and good but when do I have the time to do this?” The answer is, when you designate it!! Start with a target time of 30 min. That’s it. Just 30 minutes to start with. You put in 8, 9, 10, 12 hours for work, more hours with friends and family and the remaining time is for sleep. Out of a 24 hour period, you can at least find 30 minutes to an hour to de-stress and make sure you do so.

 

After going over some of the benefits of physical activity how could you not want to find 30 minutes to a hour a few days a week to dedicate to your health! So let’s get a moving people… alleviate the stress and dedicate at least 30 minutes to be your best!! Here is a few activities you can do, right at home no less: push-ups, jumping jacks, jump-rope, burpees, run-in-place, stretching (yoga), lunges, pull-ups (if you have a bar), sit-ups, crunches and mountain climbers to name a few. If you can, speed walk, jog or ride your bike around your neighborhood. (make sure you have safety gear) It’s all up to you.

So it’s time to take the trash out. What do you do when your trash gets full… you tie it up and take it out. And that is what you need to do before stress ties you up and takes you out. The hardships, uncertainties and obstacles in life will always be there without a doubt. Instead of stressing over things you can’t change, focus on the things you can. Bad things will happen to good people in life; it’s not always what happens to you in life, but it is the way you re-act to it that make a huge difference. You only live once!! Get fit and get on with your life!

The Biggest Mistakes Women New To Fitness Make

resistance training

I wish it was as easy as jumping on a treadmill for thirty minutes a day and a new body would emerge. But when it comes to working out to actually yield results, it takes a bit more than that when it comes to fitness. If you’re new to exercise, or it’s been quite a while, I suggest reading over this list of the biggest mistakes women make so that you can rest assured you’re working out in the best way to actually hit your goals. Expecting too much too soon can often times end in disappointment. We live in a world where we want immediate results. That’s just the way we are, patience isn’t something we need much of because things are too readily available… but not weight loss.

 

If you’re aiming to not only lose weight in general, but lose body fat and keep it off, the slow but steady pace is by far the best. The payoff will be much better, but you have to trust me. Most women give up on their weight loss goals less than a month into it because they’re not seeing lightening speed results. It’s OK if you don’t lose 10 pounds in two weeks or if you’re not back into your skinny jeans in less than a month, you will get there.

 

Working out all wrong. Women have been lead wrong for decades when it comes to dropping the pounds. If you have the idea that cardio workouts are best then sadly you’ve fallen victim too. Believe it or not, strictly cardio based workouts can lead to a decreased metabolism, increased injuries, increased body fat and decreased results. Thankfully more and more women are becoming aware that strength training is where the results come if you’re looking to burn more calories in a given day, tone up from head to toe and actually have a workout plan that you enjoy and can change up regularly.

leg exercise

Too much too soon. Maybe you’re one of the rare and awesome women who does know that strength training is the best at transforming your body. Now the problem becomes doing too much too soon. If you’ve never done any type of weight training before there is no need to have a barbell on your back or a set of dumbbells in your hand. You want to progress forward not end up injured. You will still see great results with body weight moves like squats, lunges, push-ups, etc. to help your body learn the basic moves so you can move towards the weights and improve your fitness and your resistance level.

 

Not doing enough. Those weight machines take up a lot of space in the gym, but do they work? The truth? Nope, they don’t do a whole lot. These are on a set range of motion, on a track. Your body doesn’t have to work as hard as it would if you were doing free weights. Not to mention that these also hit one muscle at a time. To get a full body, fat burning workout routine you would have to spend time on each and every machine… no thanks.

 

So where are you at with your workouts? If you see that you’ve been making any of these mistakes, you’re certainly not alone. I was there at one point too but now you know how to change things around so you see amazing results. The key is changing gradually and making it a habitual change.

Are Free Weights Better Than Exercise Machines

fitness help

Tips On Free Weights Vs Exercise Machines

 

 

It is one of the most preliminary questions that will arise as soon as you begin your weight training workouts, free weights or machine weights? Know certain facts before you choose as there are pros and cons in both the cases. Make sure to decide according to your requirements, personal preferences, and thorough understanding of the free and machine weights. But it is an undeniable fact that both can help you tone up your muscles and also increase your muscle strength.

 

Machine Weights – Advantages: If you are a beginner then there can be no better option that trying them because they are easy to handle, safer to use, and most importantly, will help you in learning the basics of strength training movements. With Them, you can feel at ease about your posture and movements for lifting unlike in the case of the free weights which can be difficult to maintain.

 

The goodness of lifting free weights can be realized when your muscles are tired and you are unable to use the free weights. Moreover, you can effectively isolate the specific muscle groups if you practice weight training workouts with the machine weights. Changing the resistance will not be a tough task with the weights, thanks to the simple keying or pin insertions into the numbered pounds your desire for adjusting resistance.

 

Disadvantages: The stabilizer muscles of your body have little chances to work as the machine takes care of most of the balancing. In most of the cases, machine weights are good only for any one type of workout. If you are a person who is taller or shorter than normal then using the machine weights will not be very comfortable to you.

 

Free Weights – Advantages: All your natural movement patterns are brilliantly possible with free weights and your stabilizer muscles get to work to their best to achieve balance. The number of exercises that are possible with these weights are endless; as with every new position you can practice a new weight lifting workout and this will help you concentrate on various muscle groups as per your choice.

There are literally no limitations while working out with these weights which are much unlike the machine weights which are pre-defined for specific movements. Last but not the least; these weights are much portable and easy to store when compared to the bulky machine weights. The cost factor also is in favor of the free weights. If you have other questions please feel free to see some great choices below that I will leave.

 

Just to recap. Deciding whether to use free weights or machine weights is purely a personal choice, but there is an order that makes more sense. Therefore, if you are brand new to resistance training or if you are inexperienced, machines are generally better for you. The natural order for a beginner wanting to build up muscle mass or someone wanting to become leaner by including resistance training, it is best to start out with workout machines first before progressing onto free weights.  That is the most common and logical order from a starting position. However, you don’t necessarily have to take that exact route and still end up accomplishing your fitness goal.



How To Live A Healthy Lifestyle And Still Love Life

healthy lifestyle

A Balanced Healthy Lifestyle Is The Key

 

Most women have the idea that to live a healthy lifestyle means eating flavorless food and working out all the time and not allowing your body to become fat. The good news is that this is false idea, you’re not stuck living a life of carrot sticks and salads. Following a clean eating diet can be full of flavor, if you take just a little bit of time to learn what to do. You see the thing with food is that we really are what we eat which determines whether you are living a healthy lifestyle or not .

 

If you eat crap then you look and feel like crap. That is why so many Americans are suffering from poor health and a terrible body image. Did you know that the average woman will spend 30 years of her life dieting? But this doesn’t have to be the rest of your life, you can easily learn to eat a diet of mostly healthy choices so you never have to waste your life counting calories and stepping on scales.

superfood

Here are just a few easy habits that you can immediately implement into your life that can make amazing changes to your health and body: Toss out the white, simple carbs and bring in whole wheat, fruits, vegetables and brown rice eating counterparts. Avoid chemically filled processed foods (if it’s in a box it’s most likely processed). Swap out fruit juice and sugary snacks for real fruit, not from concentrate. Stay hydrated by drinking 2-3 liters of water a day, it will also help drop weight. Eat breakfast! It’s the most important meal of the day. Aim to eat 4-6 small meals throughout the day. This helps keep the hunger pains away and keeps your metabolism on high.

 

Then there is the fitness part, following a good workout routine is important. It may seem like a chore right now to workout with your busy schedule, but if you commit to this it will become a habit and then a hobby. With exercise, it should definitely include weight training for women even though it’s something most don’t think about it is needed to accelerate fat loss.

 

Strength training increases your bone density (fight off osteoporosis), improves your lean muscle mass, revs up your metabolism and helps you drop serious amounts of body fat which equates to living a healthy lifestyle. Of course cardio exercise is important too: doing intervals or circuit workouts will help blast fat a lot faster than boring steady rigid workouts where you just run from 45 minutes on a treadmill.

 

You don’t have to be stickler to these rules. My golden rule is to try and eat clean 90% of the time and give yourself a break the rest of the time to enjoy the foods you know are bad but you love anyways. The same goes with your workout plans, if life gets in the way occasionally, then don’t feel guilty. It might just mean your body needs a rest day. Just don’t go looking for excuses to miss out on workouts, try to work out 3-5 days a week for the best habits. However, things can pop up that are more important than working out at the moment; again, try to stick with your workout routines and make it a lifestyle the best way you can.

Recommended Workout Routines – 3 Steps to Finding Proven Workout Routines

fitness help

 

Your Workout  Step To Fitness

 

You have probably seen many proven workout routines all over the web. It is important to know exactly what to look for in a fitness plan in order to recognize the few exceptional routines that will provide you with the resources to reach your fitness goals. Finding the right workout routine will provide you with all the information and confidence you need to make your goals a reality. There are a few elements you will need to consider before choosing a proven workout routine that best fits you.

 

* Identify your long-term goal. This may include weight loss, weight gain, muscle building, sport training, etc… Setting goals is a huge component in any fitness plan. Both long-term and short-term goals will help to keep you focused and motivated throughout your fitness journey.

 

* Recognize the type of workouts you will be performing. See how well your goal fits in with the exercises and diet featured in the workout routine. For example, if your long-term goal is weight loss, you would want to find a workout program that emphasizes a high intensity cardio workout. A program that suggests a high weight-low repetition weight training routine would not be sufficient for attaining this specific goal.

 

* Consider your goals and your level of determination. Everyone has different goals. Some may take more dedication and persistence to reach. This is why certain proven workout routines are more intense and involved than others. It is important to you find a proven workout routine that you know you will be able to keep up with.

 

weight training for dummies

If You Decide On A Body Building Workout Routines – Here Are Favorable Techniques to Build Your Body

 

Building the body and acquiring muscles is a very common desire of every guy. Besides a guy with a chiseled body who obviously takes care of his health is often more appealing to the opposite sex. Each and everyone wants to look hot, strong and muscular like their favorite actor. Guys have become more fitness freaks since the actors and models have started coming on the screen with a muscular look and six and eight pack abs.

 

Today’s media is helpful for people who want to look muscular and build up their body to look like they are in awesome shape just like their favorite celebrity heroes on the screen; so let’s discover how that can easily a reality for some.

 

For building up your body a routine has to be set up. If you tend to perform different exercises and different diet every day you can end up spoiling your body instead of making it muscular. So a good way to get started is to hire a gym instruction or a fitness trainer if you aren’t already aware of the exercises you will need to do to gain muscles. The trainer will have effective and good exercises to build the body, and he will advise you on the different foods to consume that is both nutritious and high in protein necessary to build muscles.

 

The trainer should be experienced, and a person whom studies your body and plans workout routines and programs according to your desires. Without a routine and schedule, it will not be possible to have a lean and ripped muscular body. Diet and exercises go hand in hand, but if the diet and exercises are planned and scheduled in your routine then it will be easier for you to get muscular body and gain muscles and avoid unwanted fats. Your workout plan should include basic exercises and then continue on to advanced levels of heavy workouts to build muscle mass.

 

Do not start with heavy workouts at the very first day, plan the days for your workout in a week, like say 3 or 4 days, which is enough for a body building workout. Follow your diet everyday don’t skip it. Make sure to eat fresh and consume a balanced diet always.

Lose Weight Permanently – Learn The Best Training Tips

butt workout

My Training Routine Tips

 

No matter what your specific fitness goal is, one thing is universal. Everyone wants to know the best training routines. Everyone wants to get the best results as quickly as possible, and that is only possible when you train under the best routine. Although this is a widely asked question there is no definite perfect answer to this. Every individual considers their workout routine as the best and you will hear and see ‘a lot’ of different training regimes. We cannot choose one training routine to suit all people, this is not a one size fits all product. From beginner workout routines to the most advanced ones, all follow the same basic outline.

 

Most gym-goers who engage in regular training know that a good training routine consists of 4 imperative elements: Warm-up – Exercise Plan – Intensity – Rest/Cool-down: Like breakfast is the most important meal of the day, the warm-up is the most important part of the training routine.

 

Warm-up exercises are important to warm up the muscles and reduce incidents of injury. The warm up consists of light exercises like cycling, treadmill running, jumping jacks, pushups and skipping. Warm up exercises are important for muscles and ligaments to warm up and reach a prime state for heavy exercise.

 

Those of us who might have pulled a muscle or injured a tendon know that the warm-up is essential before inducing heavy exercise. Perspiring is the sign that your body is warmed up enough and is ready for stretching exercises. Stretching is just another part of the warm up, this involves stretching from head to toe.

 

Stretching exercises include neck circles, arm circles, groin stretch, hamstring stretch and trunk rotations. Stretching might sound like a waste but it protects against fatigue and injuries and must be taken seriously.

 

Exercise Plan: An experienced trainer can design a basic workout routine for you considering weight, height, stamina, muscle strength, etc. If you want to design your own routine it should not be more than 45 to 75 minutes long. The best training routines that have shown quick results are within this time frame. An important factor is the growth hormone, or the hormone that triggers muscle growth. The growth hormone is said to be maximized within a time frame of about 60 minutes into your workout.

 

lean body workou

 

Intensity: Believe in the old cliché “no pain, no gain”, there is some truth to it. High intensity exercises are necessary for a good workout plan and obviously for those looking to get quick results. It’s not recommended to go and injure yourself on the first day of training though. Gradually increase the intensity and use advanced training routines as your muscle strength grows is what I advise. Intensity is increased by doing more exercise in less time or minimizing the rest time between reps, this is where your results can really begin to take off.

 

Rest: This is the secret ingredient of any training routine; rest. After a good high intensity workout it is essential to rest the body and mind. It’s not recommended to exercise everyday or multiple times during the day unless you are a professional athlete doing this to tweak or pinpoint your workout for specific results. The human body demands 2 to 3 days of proper rest after cardio or muscle training. When feeling fatigued and tired you should always quit the routine and rest for the day. If you are new to working out as you advance you will be able to read the signs your body is giving you better, and take the warning signs serious; again, this will help your fitness level to progress and you will avoid over training and injury.