Fitness Tips

Work out with a partner! Studies show that working out with a partner helps you stick to your program. It’s harder to back out of a workout because you’d be letting down your partner.

Fuel up first. Grab a snack before you hit the gym, and it may actually help you slice off more calories in the long run. Shoot for 100 to 200 calories: Yogurt, a piece of fruit, natural peanut butter and crackers, or half an energy bar are all great choices.

Minimum 11 minutes of resistance training 3 days a week significantly improves resting metabolic rate which means losing weight. So stick to your fitness routine

Think quality over quantity the first rep and the last rep of an exercise should look the same in terms of form. If you can’t achieve this simply do fewer reps with perfect form or use a lighter weight.

The average 155 pound women burns about 211 calories in one hour of moderate intensity weightlifting.

We all know that strength training builds stronger muscles but it also increases joint stability by strengthening ligaments and tendons and a stronger joint helps to prevent injury and ease the pain of osteoarthritis.

Research shows that women do not typically gain bulk from strength training like men do because women produce 10 to 30 times less testosterone than men. You will however define and tone your muscles.

According to the British Journal of Sports Medicine, people who participate in consistent aerobic exercise for 6 months or more can actually reverse age-related brain decline.

Try to find time throughout the day to stretch. For more comprehensive stretching, plan a longer routine that targets major muscles after your aerobic workouts. That’s when muscles are warmed up and pliable, which will make stretching most effective. If you do stretches before activities, make sure to warm up first for five to 10 minu…tes with walking or easy stationary cycling.

Supersets(pairing non-competing exercises together). Pick 2 exercises that don’t use the same muscle groups, such as dumbbell chest press and dumbbell row. Do eight reps of one exercise then immediately followed by 8 reps of the other exercise. Follow the combo up with a one minute rest. This allows your pressing muscles to rest while your rowing muscles work. This helps you build muscle and strength.