Health & Beauty | 26 August 20165 Exercising Fundamentals Share article facebook twitter google pinterest Want to get the most out of your workout? The first step is keeping a record! That’s where the Total Wellness Diet and Exercise Journal comes in handy! Not only does it allow you to track your workouts and what you’ve been eating, it provides a ton of amazing tips and tricks about diet and exercise, like these 5 exercising fundamentals. 1. Keep moving forward. An invaluable technique to ensure continued success in your training is progressive overload. Simply stated, progressive overload is the principle that calls for a gradual increase of stress to be placed upon the body, increasing the demands on the musculoskeletal system. Progressive overload in training is the key to stimulating stronger muscles and tendons, improving endurance, and achieving better performance. Lack of progressive overload is a common reason people do not achieve results. Doing the same workout, week after week, does not give the body enough stimulation to change, and thus, you remain the same, so utilize this principle and results will follow without fail! 2. Do interval training. The days of running 30 straight minutes at the same pace on the treadmill are over. Altering the pace of one’s workouts allows for more calories to be burned during and after the workout. HIIT (high-intensity interval training) helps structure workouts into short periods of intense activity alternating with periods of lower intensity. A good ratio is a 1:1 work to rest ratio. For example, run on a treadmill at high intensity for 1 minute using an increase in speed or steeper incline and then follow that with a lower-intensity treadmill workout for 1 minute. 3. Switch it up. As you exercise, the body—through the nervous system becoming more in tune to a movement that has been practiced repeatedly—reduces the energy spent during that activity. The improvement in your fitness efficiency, in this case, actually hurts you and lowers the calories burned during these routine activities. Periodically changing your routines and exercises performed will keep the body guessing and keep your metabolism humming at high levels. For cross-training athletes, this idea makes complete sense. For example, if you only love running, try switching to a day of hills, or do sprints at the local track. 4. Burn fat for energy. The body utilizes its sugar stores during the first 20 to 40 minutes of exercise depending on the intensity. After the stored sugar is used up, the body dips into its fat stores. To ensure the process of reducing fat, it is important to try to use the sugar stores during activity—only then will the fat be burned. So do not fuel up on high-sugar drinks before your workout or you will miss out on this natural and easy way to burn fat! 5. Don’t skip stretching. Flexibility is a critical component to any exercise program and essential to being truly fit. Stretching is important for two reasons: First, it ensures that your muscles and tendons are not too tight decreasing the chance of injury. Second, warming up the body activates the metabolism which can lead to greater fat loss. Buy from an Online Retailer US: UK: There’s no need to reinvent the wheel when it comes to starting a healthy lifestyle. Thousands of people have already transformed the way they look and feel, applying the easy-to-follow system that is outlined for you in this journal, and you too can start enjoying the benefits of Total Wellness. When it comes to achieving success for Total Wellness, Dr. Ian Stern will guide you through three key components to incorporate nutrition and fitness into your daily routine: – Focus on the Positive When Eating – Get More Bang for Your Buck When Exercising – Go for the Goals A food journal is an intergral part of losing weight, and this diet diary centers on the positive, getting you to think about healthy power foods, water intake, and increasing your power fiber, while taking notes of how you felt to keep you on a good healthy track. Daily fitness routines are another corner stone to healthy living. The daily exercise portion helps you detail the activity performed and time spent doing it, encouraging you to utilize the exercise specific notes to chart the details of your training. Remember to chart the fundamentals such as your intensity performed, interval training, and progressive resistance. You can even note in the workout summary how you did for the day. Did you achieve your goals? How was your mood and energy? Be sure to note the changes you want to make the next time. Share article facebook twitter google pinterest If you have any comments on this article please contact us or get in touch via social media.