fitness tips part 2

Fitness Advice of the Week I resume my writing show. Frankly, I have no idea how many tips I'm going to write. I didn't put that in a system. Anyway, here's your new clues. Good reading, good sports.
Fitness Information # 6: Special warm-up
Warming is generally recommended, but do not worry if you cannot do general warming due to lack of time. Just doing special warm-up will also be very useful for safety, especially if you are doing weight training. If you have not done general warm-up, such as jogging, skipping rope before starting training, go and warm up which muscle group you want to work out. To do this, make a single set with a little high repetition with one third of your working weight. For example, if you are going to do a bench press, make a 20-25 repetitive set with half your working weight, or two sets of 10 repetitions. This will warm up your muscles and reduce the risk of disability as well as more efficient training. As you change the zone, the heat will be much safer and better in this way before you move to the first movement of that zone. You do not need to warm up a zone more than once if the angles of movement do not change much.

For more information on warming, see: Warming up in Sport

Fitness Information # 7: Watch out for elliptical bikes
The elliptical cycling starts fat burning later than running or fitness cycling. But don't get me wrong, I don't mean that it doesn't burn elliptical fat. With the elliptical bike, I can say that the “fat burning zone beklenen level expected from aerobics may be late or not at all. Otherwise, the physiology of fat burning is different and our bodies can always burn fat. It may not even start it… The elliptical has several advantages, but there are disadvantages. I recommend elliptical to those who have problems in the front of the series or those who carry this risk to a large extent. Other than that, the elliptical bike has less impact when compared to flat running or cycling. This is because many elliptical bikes are designed to take advantage of momentum law as well as muscle strength. After a few hard turns at the beginning, the pedals and arms will rotate by momentum and your muscle usage will be reduced. Increasing the use of muscle can raise the level of resistance but cannot avoid the effect of momentum. Comfortable comfortable elliptical bike

you need to work for about an hour to go through the fat burning process. It may also be disadvantageous to receive support from the relatively advantageous arms of the elliptical bicycle. So if you have the opportunity to run, run outside; or take a fitness bike, but don't buy very cheap models where the pedals turn on their own when you stop pedaling, they also have a momentum effect. As a result, elliptical bicycles should not be the first choice for cardio. It is a safer option for those who cannot perform other methods or who have a high risk factor. It is still the first choice for those who do not have a risk of cardio fat burning in the knee, preferably sprinting with occasional speed eklen

For more information about these tools, see: Elliptical Bike

Fitness Information # 8: Why can't you build muscle?
Don't think I'm comparing it to professional bodybuilding athletes, I'm talking about a much more normal and accessible level: enlarging your muscles to the natural size it allows! However, it is known that many people, especially men who want to build muscle, have failed without any health reasons. The most common behavioral reasons for this and my recommendations are:

1) Ineffective exercise selection: You will miss the most dumbbell and dumbbell exercises. Instead, you turn to more isolated machine movements. Major major movements are the biggest supporters of muscle development. Change your training routine every few months, but keep in touch with big moves.

2) Not to push the limits: You do not push the limits of your muscles to prevent them from going to the next level. You work quite easily with very easy weights or other reasons and therefore you gain little. Of course, I'm not saying get a training session, or leave security aside; but you can't cross them unless you push your limits. Choose the most ideal weights without disrupting the movements, without neglecting safety.
3) Training breaks: It is not a problem for you to miss 4-5 training sessions in a month. You don't know how you're disrupting the process. Of course, perfect training continuity is very difficult, but do not think that you will succeed by slipping too much. Try to train 3 times a week, and don't miss more than 2 workouts per month.

4) Impatience: You think that muscle development will take a few weeks and when you are disappointed, you give up the sport. Muscle building takes weeks, not years. However, a significant difference occurs at the end of the first 6 weeks and at the end of 16 weeks. Continue disciplined work for 2 years for a serious change.

Fitness Information # 9: Effective training
The first movements of your training should be compound movements, large movements. There are several reasons for this, but the first thing I will mention is:

1) At the beginning of the training, you can perform the most challenging movements more efficiently when your energy tanks are full.

2) Selecting the greatest movement that forces you the most will stimulate the maximum number of muscle fibers in one movement.

3) Small muscle groups that are forced as an auxiliary muscle group in large movements are more isolated when isolated. Better efficiency is obtained from isolated movements.
Fitness Information # 10: Ignite your fat burning If your goal is to burn fat, getting stuck in low ordinary aerobics won't get you to the end of the day. Medium-paced aerobic exercises show their effects during training, and then these effects disappear (I say “fat burning zone”). But if I talk about two training rules that will ignite the fat burning process, so to speak:

1) Add resistance to your workout, ie muscle-enhancing exercises such as weight lifting. Muscle building work done in accordance with the principles of muscle development while improving your muscles at the same time allows you to spend on body fat. And you can even do that while you're sleeping in your bed.

2) If you do not want to lift weights, at least increase your training intensity. Even if you work with 40-50% of your VO2Max (the highest limit of a person's breathing exchange), your fat burning increases considerably and also lasts at least two hours after training. Explaining this issue in detail is the subject of a separate article. In the meantime, if you have problems in your heart, raising the violence is vital to you. Remember, healthy hearts have no harm in sport, but in the event of an existing or unknown problem, the risk of VO2Max increases as the vital risk increases.