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How To Get Back In Shape

Fitness & Exercise Basics

All exercises are not equal. But most exercises are better than none at all.

 


There are a multitude of ways to exercise and many ways to begin getting back in shape.  But, there are some common denominators to any fitness & exercise program.

Whatever exercise you choose, make sure that you warm up before exercising vigorously, and cool down before you stop.  Warm up and cool down exercises protect your body, (muscles, tendons, ligaments and joints), and cool down protects your heart.

 First, know that just about any exercise, if done within your ability level, is better than no exercise at all. So, just get started walking and moving to reap the benefits. And to make you feel even better, record or log your progress.

 Secondly, know that results of exercise depend on the specific exercises that you do. If you stretch muscles you become more flexible, but you won't necessarily improve your heart and lungs or strengthen muscles. If you do specific strengthening exercises you will strengthen specific muscles, but not all muscles.

This concept is called specificity of exercise. When you do a specific exercise you get a specific result. When you can combine more than one benefit, so much the better. So, remember to choose exercises to meet your goals.

When planning your exercise regime, consider adding the types of exercises below based on your goals and keeping in mind the concept of specificity of exercise.

 

To have a well rounded fitness & exercise program look to include: 
  1. Walking - a great way to start any get back in shape program. Gradually increase your intensity and/or distance.
  2. Stretching - helps to prevent injury, improves your flexibility and sets the groundwork for strengthening exercises (although stretches are not necessarily done before other exercise)
  3. Strengthening - begin with the trunk or postural muscles for stability, often refered to as exercises for your core, and then include arms, legs and multi-joint muscle strengthening
  4. Cardiovascular - often thought of as aerobic exercise, meaning that you warm up, raise your heart rate to your target heart rate zone for a minimum of 12 to 15 minutes and then cool down until your heart rate and breathing is back to normal. A heartrate monitor is helpful. *Interval training can be incorporated as you advance.

Other categories of exercises that are important to a well rounded "get back in shape" program include agility, balance, breathing, coordination, posture and relaxation.

Types of Exercise:

 Aerobic or Conditioning  Bodyweight  Stretching
 Aquatic Exercise  For Pain  Strength Training
 Body Awareness  Interval Training  Walking

If your goal is to lose weight:   

Weight loss exercises must include both aerobic exercise and strengthening exercises. The aerobic exercises burn calories. The strengthening exercises increase your musculature. The more muscles you have, the more calories and fat you burn, both during and after exercise. Also, you will want to learn about interval training to increase the efficiency with which you burn calories during your workouts.

(A sensible nutritional plan is also key to losing weight as is balancing your rest and sleep. Craig Ballantyne does a video on YouTube that gives you a good visual of just how important diet vrs. exercise is in your weight loss goals. Learn more about his videos and Turbulence Training.)

*Interval Training - once you have prepared your joints, ligaments, tendons, muscles and cardiovascular system to tolerate a more intense workout, you are ready to include interval training, also known as high intensity interval training (HIIT). These are short bursts of higher intensity exercise interspersed with slower, lower level efforts. This allows you to burn more calories at higher levels of output, but then recover back to your normal level of workout until you feel able to bump it up again. You should be able to maintain your ability to talk while exercising and not exceed your maximal heart rate.

Home Fitness & Exercise Gyms - having the right fitness & exercise equipment accessible to you can make you look forward to your workouts and help you to be successful with your back in shape plan. If you want to get back in shape but don't have room for any home equipment, try Turbulence Training's Bodyweight Program.

Interval Training

 Stretching  Turbulence Training  Walking
Fitness & Exercise Equipment  Strengthening  TT Bodyweight Program  Weight Loss

 

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