A. One of the first things I tell all my clients is to monitor your heart rate while exercising by either taking a pulse count or wearing a heart rate monitor. When you know your heart rate while you work out it helps you determine progress, intensity and how your body is responding to a particular exercises. When I used to work out without one, I never knew how hard I was pushing myself or if I was getting a good enough workout.
B. Jumping rope is excellent cardiovascular exercise (one of my favorites!:) If you want to mix it up here are two things you can do to spice up your jump rope routine?
1. One-foot jumping.
2. Weight-shifting. You'll feel like a boxer-in-training with this one. With each jump, shift your weight lightly to one side. Then alternate from side to side. Keep your body low and your knees bent slightly.
C. If you are spending a lot of time on one specific type of cardio machine, you may want to add in some variety. Using the same machine can lead to overuse injuries because you're always using the same joints and muscle groups.
The best way to deal with this is work on different machines each time you go to the gym. Or, if you really want to make it interesting, you could switch machines halfway through your workout.
For example, instead of 30 straight minutes on the treadmill, do 15 minutes and then go to a step climber for the next 15 minutes. You could also include rowing machines, elliptical trainers, or stationary bikes.
D. A common strength-training mistake people often make is to lift weights too quickly. By lifting rapidly, you get less muscle-toning benefit and you also make yourself more prone to injury.
To get the most from your strength training, follow these simple rules:
1. Lift the weight for 2 seconds
2. 2. Lower the weight for 4 seconds
**I always tell my clients to try to lift in a fluid manner or just tell your self “slow and controlled”
E. Most people don’t know that to get the most from your abdominal crunches, you need to pay some attention to your back:
1. Your lower back should stay pressed against the floor throughout each crunch.
2. After each forward crunch, return your upper back and shoulders to your starting position but don't relax them completely on the floor.
Article by:
Melody Khadavi
www.MelodyKhadavi.com
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