Exercise is a key essential for a long and healthy lifestyle. The exercises that help boost metabolism the most include interval training, aerobic exercise, and strength training. Interval training requires dispersed low to high levels of intensity with rest phases in between.
Interval training is cardiovascular and can include such activities as running, sprints, boxing, and rowing. Activewear is required. Interval training assists with fat loss because it fires the muscles in such a rapid way that the body immediately uses fuel reserves and then needs time to recover.
The metabolism increases as the body push itself forward in rapid motion. This type of training is especially helpful for women who want to lose stubborn excess fat and create a long lean physique. Exercises that are aerobic also help to boost metabolism due to the energy they require to accomplish. Activities such as dancing, biking, running, and swimming help to blast fat while also building lean body tissue.
- 1 Exercises For Women
- 2 Exercises For Men
Exercises For Women
Exercise, along with a properly balanced diet, is a key essential for a long and healthy lifestyle. But with work, school, being a mom, and social events, women can find it hard to incorporate exercise into their daily schedule that sometimes their activewear just keeps piling up even without being worn. Fortunately, there are some easy exercises for busy women that target the key areas most women want to change about themselves including thighs and hips, butt, and the abdominal area.
Hips, Thighs, Butt
These areas can be problematic because it is hard to specifically work these bodies. However, they can be targeted by combining a few different moves and repeating them a few times a day.
Stand with your feet shoulder-width apart and hands on your hips. Lunge out with one leg to the front corner; repeat with the other leg. Repeat this set fifteen to twenty times, two to three times per day. This tones the hips and thighs since you are lunging at a forty-five-degree angle. Alternatively, you can lunge directly backward one leg at a time. This tones the butt more. Depending on your problem areas, you can perform any combination of these lunges.
Stand in the same position as above; squat down slowly and stand back up. Tighten your core as you go down and relax as you stand up. Your upper body should not tilt forwards or backward during these squats. Perform fifteen to twenty at a time, two to three times per day. This tones the butt and thigh areas.
Abdominal crunches are one of the most traditional exercises. You can put a little twist on them like this: lay on the floor on your back. Do a crunch by flexing your abs, pointing your right elbow in, and extending the left leg. Repeat on the other side. Not only does this work the abdomen, but it also strengthens the core and tones the upper leg and butt at the same time. Do fifteen to twenty repetitions two to three times a day.
Exercises that can be broken down into two or more moves are great because they have a large range of motion, work for several muscle groups at once and burn more calories than little moves.
Some examples: Walking lunge with curl, back extension with a twist, squat to press, and bent over row with shoulder shrug.
Multi-joint exercises. These work multiple joints at once (duh). They also work with several muscle groups and target a large range of motion which means you burn more calories, burn for fat and build more muscle while spending less time because you’re hitting several muscles at a time.
Some examples are deadlifts and squats (give the Bulgarian squat a try), bench press, cable seated row, and lunges.
Not nearly talked enough… plyometric exercises or jumping exercises are great. They’re proven to help not just make you look better but help with athletic performance as well. Build muscle, blast fat, build endurance, and more are great for women’s workouts. Examples include burpees, explosive push-ups, thrust jumps, squat jumps, and box jumps.
Since women do not produce as much testosterone as men, they will not create bulk on their bodies. Instead, they will create long lean muscle mass and gain an incredible amount of strength. Weight-bearing exercises such as yoga and Pilates also boost metabolism.
In yoga, many of the postures require the ability to hold your own body weight in positions for long periods of time. This activity not only helps to strengthen bones but also builds lean muscle mass, which boosts metabolism. Clothing required for such activities includes women’s sportswear. Fitted garments tend to allow for freedom of movement when transitioning through strenuous postures.
Exercises For Men
In order to keep up with the times, everybody needs to exercise. Particularly, it’s the men who must prioritize staying active so they don’t lose it. Since they’re the ones who build up energy so much with their food consumption, they must be obligated to find a way to get rid of those carbohydrates in their system. For health reasons, they must-have time for exercise.
There is no denying that things change. In time, there are more responsibilities to submit to. There are more mental tasks for most people. As a person gets older, the demands of office work begin to come up and physical activities are done less. Eventually, the body withers while it rests with the individual’s altered routine.
Exercise is one of the key components of healthy living. Regularly, men must find a way to get some simple exercises such as walking and stretching done. It can be a challenge considering there is always the busy schedule of work but to elevate the status of their well-being, it’s nobody else’s job to make time. Lest they want to end up frail and unconditioned, it’s up to them to fit some minutes for exercise in their daily life.
Men get to look good, too. Their over-all physical state is toned by exercise. When they make it a point to make a routine out of it, they maintain their shape and end up with a body that exhibits how masculine they are. They need not worry about having more skin because physical activities will have their back.
Since they are the ones who are bothered more when it comes to having muscles and a fit body, they must love the idea of exercise. It’s a means to put their aggression to good use, too. Men are usually more energetic than women are. An hour at the gym lifting weights and walking on the treadmill is good for them. below are exercises for men.
Although this exercise is basic, it produces results, which is why it is one of my top ab exercises for men. This exercise can be done almost anywhere, even at home if you have a bar to use, which is a bonus. To perform this exercise, hang from a bar with a normal grip, then pull yourself up and down continuously.
This exercise requires you to be down on the floor in a push-up position with your weight resting on your forearms. You need to keep as straight as possible and then hold your abs tight. Continue to hold this exercise for about 30 seconds.
To perform this exercise, all you need to do is to lie on your back with your knees lifted and your hands next to your head. Then begin cycling or pedaling with your legs in the air, while reaching your elbows to the opposite knees and repeating over.
If you include some of the exercises mentioned in your exercise routine, you are such to move toward your six-pack dream a lot faster. Don’t forget to include exercises like the ones above with an overall exercise schedule to see the best outcome. Also, try to add in an eating plan that promotes healthy eating to speed along with good results and to help implement healthy habits for a healthy life all around.
Chin-ups & Pull-ups
Chin-ups and pull-ups both require access to an inexpensive pull-up bar or horizontal beam in order to do them at home. And, the small investment is worth it. You can put a bar up without screws inside a door frame in less than 5 minutes. And, the workout you get from pulling your body weight up and then lowering it back down is tremendous.
Chin-ups involve facing your palms toward you and placing them onto the bar. They work your biceps and shoulders, in particular. Meanwhile, pull-ups involve facing your palms away from you, with a slightly wider grip. They give your biceps and deltoids a great burn. Do 2-3 sets of 10-12 reps each.
Incline push-ups work like regular push-ups, but they involve elevating your feet 2-3 feet off of the ground first. Get a wooden crate, side of a couch, or a chair, and elevate your feet. Then, get into a standard push-up position, with hands on the ground or floor. This exercise focuses particular attention on your upper chest and triceps muscles. Do 2 sets of at least 20-30 reps each (or as many as you can do at once). Maintain proper form by keeping your back as straight as possible.
Sissy squats are NOT for sissies! They are named after Sisyphus, a Greek god. This exercise works your quadriceps or the front of your legs.
To do them, stand with legs shoulder-width apart. While keeping your hips and waist straight, bend your knees and allow your upper body to “tip” backward, while your knees come forward. Allow your heels to come up off of the floor. Lower your body until your knees are fully-flexed (bent). Then, return to your original position, straightening your knees and returning to the original standing position. Try doing 2 sets of 10 each. For more of a challenge, hold a flat weight against your chest with one arm.
Doing chair dips is a great way to work your triceps for stronger arms. To do them, place two chairs next to you, one on either side and at slightly more than shoulder-width apart. Place each palm on the seat of one of the chairs. Then, push yourself up and off of the ground until your arms are extended. Avoid locking out your arms. Then, lower yourself back down to the ground. Repeat 10-12 times, doing 2-3 sets. You will really feel the burn with this one.
Here is a great aerobic exercise that will get your heart pumping, while also working your legs and your core: slalom jumps. Start by creating a line on the ground, using a rope, string, or other material. Stand on one side of the line, with feet together. Jump to the other side without touching it. Repeat as many times as you can. Try jumping as fast as you can. You can gauge your progress by either jumping more times within a given time period or by just jumping more total times before you get tired.
Sit-ups are actually one of the more common exercises that are difficult to do but still very powerful. One should keep in mind not to let their shoulders touch the floor during the movement process. Also, they should be performed in a very controlled and slow manner.
Leg lifts are also very common and still somewhat difficult to perform overall. Of course, during the raising and lowering of the legs, the lower abs are worked which makes them incredibly powerful to perform overall. Thus, these should be used to strengthen the lower abs.
Men want abs. A sure way for them to reward themselves with it is for them to work hard for it. A 6-pack takes time. It could mean a hundred sit-ups a day or other types of exercises. For months, they must keep up with a rigorous routine. If they’re willing to get what they want, they must not be bothered by what they have to do.
Balance is something, too. It doesn’t have to be just exercise and a number of physical activities. If that’s all men will do, it’s better for them to not have their hopes high. Without proper diet and a sufficient amount of rest, exercise won’t get them anywhere. Everything must be moderately incorporated into the lifestyle.
Exercise is beneficial. It is significant when it comes to staying fit. Not only is it away for the body to cope up with the individual’s means of getting by, but it’s also a ticket to looking good. If men make it a habit to burn the unnecessary consumption, they get to shape up and maintain their healthy condition.