C ? CARDIOVASCULAR ? Get sweating. Make sure that you are getting enough cardiovascular activity to maintain your health and reach your fitness goals. There are a variety of different forms of cardiovascular activity available . Pick a form of cardio that works for you and you enjoy.
D ? DEHYDRATION -? Water! Water! Water! Keep drinking and make sure you consume water before, during and after your workout. Also, try eating some watermelon before your workout. This is a great way to stock up on water and feel better during your cardio.
E ? ENERGY -? Sleep, eat and feel great. Keep your energy level up and keep working hard. A great way to keep your energy up all day is to keep active and eat a balanced diet.? Do not reply on supplements or caffeine to get you through your day.?Plan a healthy diet with lots of exercise.?Be positive about the goals you are setting and the progress you are making towards a fabulous?healthy lifestyle.
F ? FLEXIBILITY -? Being able to move your body?freely is?an important factor in a successful workout program. Make sure that you implement flexibility training 4-7 times a week and always incorporate it into?your workout regime. Try yoga!
G ? GOALS -? Cliche? NO! Set goals and stick to them. Try to set short, intermediate and long term goals. Goal setting helps you stay focused.
H ? HEART RATE -? Knowing your resting heart rate , your max heart rate and heart rate target for cardiovascular and strength training is very important. To quickly find you HRMAX subtract 220 from?your
age. (Example: Joe is 40 years old. His HRMAX = 220-40 which is 180)
I ? INTENSITY ? Make sure your workouts range in intensity and you are constantly monitoring intensity to ensure you are working to your greatest potential.? Use your heart rate and your HRMAX as great markers for successfully achieving this.
J ? JOINTS -? The place where bones meet are referred to as joints.? There are three different kinds of joints (Fibrous, Synovial and Cartilaginous)
K ? KNEE -? Movements of the knee include 5 different muscles. These are quadriceps, hamstrings, plantaris , popliteus and gastrocnemius.? Movement of the knee should be guided and directed to your specific fitness level. Be careful and always make sure you are not in pain (in the knee area) when completing an exercise.
L ? LACTATE THRESHOLD ? The lactate threshold is the point at which the aerobic system can?t? supply enough ATP for the body therefore forcing the anaerobic systems to increase their contribution of ATP. The point at which you reach your LT depend on your fitness level. The ?fitter? you are the longer you can workout without reaching your lactate threshold.
M ? MYOFIBRILS ? Skeletal muscles are made up of a bunch of cells that are called muscle fibers. Each fiber consists of smaller/thinner fibers that are referred to as myofibrils.? These are a small structural component.? They run the length of a muscle? and is composed of a long series of sarcomeres. ? Although this exercise science lesson might not be your favorite rundown, it is important to know what?s going on in your body and the composition of the muscles you work so hard!
N ? NUTRITION ? It is very important to ensure that your body is getting enough nutrients and is staying healthy. Also make sure you are eating from all food groups, eating the proper ratio of fat, calories and protein. Stay on track and stay focused.
O ? OVERUSE INJURY ? This type of injury results from repetitive loading which leads to gradual pain over days or weeks.
P ? PERSONAL TRAINER -? Use the resources available to you. Personal trainers are great tools that can help deliver results and guide you through your fitness experience. Find a great trainer for you. Your personalities should?complement each other to help you achieve your fitness goals.
R ? REST -?Remember that?your body needs rest. Rest will help you perform better at your next workout session and will prevent your body from unecessary and painful overuse injuries.
S ? SET ? A set is a combination of reps.? For example : A resistance training plan for a beginner (minimal experience) would suggest 12-15 reps with 1-3 reps. The rests between sets should be 30 seconds to 1 minute.
T -? TIME ? Make sure you are working out for an appropriate amount of time. This is important because you want to keep your heart rate in an appropriate range for maximal results. Make sure you get enough cardiovascular fitness. A good time range for a Beginner would be 15-30 minutes - Intermediate 20-45 minutes and Advanced 40-60 minutes.
U -? USE -? Make sure that you stay aware of the resources that are around you and make use out of all the options that you have. If you are close to a park? then plan your next workout at that location. Make the best out of the situation and stay active!
V -? VASOCONSTRICTION -? This refers to narrowing of the arteries.? This is how blood flow redistributes away from the abdominal area.
W -? WEIGHT ? This can refer to both body weight and weight you are lifting or maneuvering.? Your body weight and the weight you are lifting should be set with reasonable expectations and should be planned with goals,? progression/steps and a positive attitude.
X ? ? ?X? -? ?X?? is the hidden variable. Make X the magic number, the secret and the reason you are able to achieve your dream body. Implement X to be whatever you want ? make X a great trainer, a diet change or the TOP 10 WORKOUT blog!
Y -? YESTERDAY ? Don?t sweat what happened yesterday and the diet choices you made. Stay focused on the day ahead and plan positive steps to make today the best day possible. Getting hung up on what happened before will just lead you to not reach your goals. Stay focused and look ahead.
Z -? ZZZ -? Sleep tight and get your rest! It will help improve your workout and help you reach your goals!
Source:
Anderson et al. 2008. Foundations of Personal Training. Can-Fit-Pro. Canadian Fitness Professionals.
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