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Firstly, the main goal of my exercise regiment is not to get huge and muscle bound, I simply want to be lean and look good at the beach. My workouts consist of approximately 30 minutes of weight training and 30 minutes of cardio.

I start my workouts with weight training. I like to work one muscle group each day alternating throughout the week. If we’re getting close to our vacation, I usually workout 7 days a week, doing cardio every day; if I take a break it will be weight training.

For weight training I never work my muscles to failure. Here is a quick outline of my workout routine:

Day 1: Back, Chest, Abs, HIIT (planks) before bed
Day 2: Shoulders, Triceps, and Biceps, HIIT, (planks) before bed
Day 3: No weights
Day 4: Back, Chest, Abs, HIIT (planks) before bed
Day 5: Shoulders, Triceps, and Biceps, HIIT, (planks) before bed
Day 6: Back, Chest, Abs, HIIT (planks) before bed
Day 7: No weights

The following week I’ll start with the shoulders on Monday.

The HIIT cardio training is as follows:

1. Walk on the treadmill for 2 to 3 minutes at moderate pace (around 3.5 and 4.0 on most treadmills)

2. After 2 to 3 minutes, speed up the treadmill to a jogging pace for 30 seconds (start at 7.0 or 8.0)

3. After 30 seconds of jogging, slow down to set moderate pace (somewhere between 3.5 to 4.0 as discussed before) I always make sure this is the same speed each time.

4. After one minute of moderate, I speed up the treadmill to my previous jogging pace, but this time I add.5 to the speed (so if you first did 7.0…now you are going to set it at 7.5) Sometimes I only increase by 3 depending on how I’m feeling.

5. After 30 seconds of jogging, I go back to the same set moderate pace for one minute.

6. Alternate between jogging (running at some point) and walking for 15-25 minutes…making sure that I use the same speed each time, but increase to jogging (eventually I’ll be sprinting) speed by.5 until I cannot run any faster for 30 seconds.

The main idea of the HIIT training is to get the most cardio benefit in the least amount of time. This routine has worked wonders for me, although you sometimes get some weird looks from all the other people in the gym. They key is to feel the flush feeling in your body as quickly as possible.

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1. Rebalance and strengthen your weakened muscles due to injury through the Stott Pilates stability chair. Exercise those muscles by using the two pedals or by locking them and making them as one pedal. It is also good for older persons with muscle injuries. This is much the same way as bicycling. Sit straight with your chest out and your shoulders straight. Pedal and keep the upper portion steady as you pedal with your legs.

2. Do your regular exercises with a peak Pilates MVe fitness chair. You could be creative with your Pilates chair exercises because you can engage in a wide range of muscular motions. You could perform also pedaling exercises and switch to several Pilates exercises with ease, to enhance leg strength.

3. You could make use of the Pilates balance ball chair to exercise your back and to ensure proper spinal alignment. It develops torso stability and helps improve balance.

4. Perform a full body workout in even a very small space with your Pilates exercises through the Pilates combo chair. This provides appropriate exercises for anyone, whether you are a novice or a veteran.

5. Exercise your upper and lower body through a workout with the Split-pedal stability chair. You could adjust the handles to do pedaling and muscular exercises, or you could utilize the two pedals to increase the variety of exercises, like the C-curve and the reverse pedal exercises. The C-curve Pilate exercises involve the lengthening of the spine as you bend your upper body in a curve.

6. For exercising your chest, hips, thighs, shoulders and other weak spots, the Pilates exercises through the Malibu AR package is ideal. Stand straight with your chest out. Your knees should be apart. Pull your abdomen in and up. As you raise your head, let your shoulders drop.

7. Use the Pilates sculpting handles to workout your thighs and vital muscles. Burn those calories through the conversion of those unwanted fats and carbohydrates into energy. This exercise also tones muscles.

There are still several more ways with which you can modify your Pilates chair exercise workout. The end goal is to strengthen and develop weak muscles in people who are in rehabilitation or those who lack exercise. Owning a fitness chair would help tremendously in this process.

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I have always been active in some way. Almost everyday of my adult life (53 years young now!), I have run or run and lifted weights or run, lifted weights and stretched. Once in awhile I’ll bicycle or get on the elliptical machine at the gym I belong to. Most of my vacations are physical in nature and usual involve hiking!

There have been times in my life (outside of these vacations) when I have felt that I had the time to “do” this in my day and then other, long periods during especially hectic times in my life where, although exercise is a priority, it didn’t always happen with ease. I jammed a quick 45-minute workout in around all the job-related events in my life at the time.

Lest you/we think that a person need be an “exerciser,” I would also consider myself to be a physically active person and have often found enjoyment in the “physicality” of working in the yard, painting the house, walking or biking uptown on an errand, taking the stairs instead of the elevator in a building, parking some distance from my destination, and the like.

My motivation to be an active and an exerciser is probably two-fold. One, I find the activity relieves my stress and helps me feel confident and strong. As a woman, I find value in translating this to other areas of my life. Secondly, as I get older, I realize the value that exercise can have in my overall health especially as it relates to cardiovascular disease and weight management.

Research studies can be easily found to support the fact that exercise/physical activity for 30 minutes most days of the week can prevent or delay diseases while enhancing the quality of life. So, knowing this, why don’t people exercise? Why don’t people stay physically active?

You tell me…

Time?

Other demands?

Job?

Lack of interest?

Lack of knowledge about how to be more active?

No role models?

There are several things I would like to mention in this article about general fitness. I would also contend that IF you don’t enjoy, have no interest, time, or knowledge, about HOW to exercise that you at least create opportunities to be more active.

Walk up the stairs instead of taking the elevator, park farther from a building you are visiting, walk some place instead of driving your car, walk to the restroom/drinking fountain on a different floor every work break, get up from the chair/sofa to change the TV channel instead of surfing with your remote, do push-ups or jumping jacks or ab crunches during commercial breaks, or whatever else you can think of.

Most definitions of general physical fitness would include consideration of cardiovascular or heart health, muscle strength and endurance which can ultimately improve bone density, as well as flexibility or the ability to move each of our body’s joints through its “normal” range of motion. Any of these dimensions of fitness, if given the attention it deserves, can result in many physiological improvements including improved resting heart rate, blood pressure, “good” cholesterol levels, and the like, let alone other more perceived benefits including the ability to perform physical work/play comfortably, increased energy, less stress and relief from depression, better sleep patterns, to name a few.

So, I believe that most of us have some sense of what we need to do for ourselves, about how to exercise/be more active physically BUT we often lack the commitment to doing so. Every time I say “no” to being active in some way, I am saying “no” to my health. By saying “yes” to exercise or activity, I am saying “yes” to myself. So, how about saying “yes” today?

Presented below are several “starter” activities to get you going…

1. Brainstorm those ACTIVITIES THAT YOU LIKE TO DO as an adult/did like to do as a child, and determine how you can fit these activities into your everyday life! The POINT – You have to like what you are doing.

2. Highlight any personally compelling reasons to embark on a more active lifestyle. The POINT – You will “do” what you “BELIEVE” is IMPORTANT!

3. List barriers to becoming more active. POINT – If people, events, YOU, or other things get in the way of being consistently more active, you won’t remain committed to activity.

4. Strategize for “dealing” with these barriers to possible achievement. The POINT – Better to know what might prevent you from doing some activity ahead of time and be able to ROLE PLAY a solution.

Create opportunities for you to be successful in exercising or being more physically active! The strategizing takes time BUT is well worth the outcomes experienced.

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The first thing you must do if you want hard six pack abs is make a commitment to changing the way you do a few things. You need to understand that you need to change the way you eat (not as hard as you may think), the way you exercise and some other small lifestyle habits. This is perhaps the biggest step of the whole process. If you aren’t 100% committed then you are already on a path to failure. Use your hatred of your excess fat as motivation.

Next, you need to figure out exactly what you need to start doing. There’s no point in wasting time, so get the information you need to succeed as soon as you can. Thousands of people every day invest in a six pack abs training and diet program and start seeing great results soon thereafter.

A good resource will tell you how to burn belly fat. This goes way beyond the typical sit-ups and crunches. This brings me to the next point. You really need to focus on burning fat, not just doing the boring and repetitive routines that most people will recommend. You probably already have hard six pack abs, they are just buried under excess fat. So, you need to focus on boosting your metabolism and burning fat. Many people will advise you to go to the gym and do muscle isolation exercises. This isn’t the best advice. Full body exercises such as squats, mountain climbers, and interval cardio training will really do the trick.

Once you burn the fat off and have visible abs, you can then focus on strengthening those abs and toning them. This is when the sit-ups and crunches can actually start doing you some good. It’s interesting how much there is of a misconception about this in today’s fitness environment.

Those are just a few of the things you need to do in order to get visible, attractive and hard six pack abs. It is definitely advised to learn as much more as you possibly can, as this is just a small portion of the information that you need to know. Good luck in your journey!

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There are a lot of things that you could use to help facilitate more potential exercises in your home-gym. Most of these things you already own including a.

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For most working people, night time is the only time available to do some exercises. Even if it’s late in the day, the muscles in your body get the required care. Although it might seem a little abnormal to start working out at night, consider the following advantages that you will get in the process.:

By the end of the day you have consumed all the meals and hence your body is full of untapped energy. This energy can be used as a fuel for your exercises. In the morning or after breakfast, the energy content in your body is considerably low, so there are higher chances that you will get tired and weary very soon. On the other hand, at night you have a huge store of energy which you can use up during your work out.

If you are too lazy to wake up in the morning to go for a jog or a power walk, you can go for one after your dinner. This will lead to easier digestion of the food and prevent any deposition of fat in your body. As far as your workout schedule is concerned, you can start with it after the walk. This will allow the food to get assimilated in the body leading to the release of energy required for the ensuing physical exertion.

Working out at night increases the body temperature considerably. This higher temperature stays for about four hours within which it is hard to get sleep. Working out warms up your body and makes it more energetic than relaxed. So, if you have a presentation or an important exam the next day, and you need to burn the night oil for the same, it’s a good idea to exercise at night. This will keep you awake for a longer period of time than endless mugs of coffee!

When you work out at night, you don’t have to rush through your training routine. You have all the time to go through it meticulously. On the contrary, if you exercise in the morning, you need to have a constant eye on the time; you need to do your everyday chores, you need to reach work on time and so on. In you rush you may overlook one or two exercises that are included in your regimen. At night that possibility is considerably less.

So, working out at night isn’t a bad idea if you are thorough with your training schedule. If you are not, you might want to consult with your fitness trainer regarding the same.

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