Improve chest muscles by adding 2 exercises to your workout routine
To efficiently work your chest, there are two movements that must be performed. These movements are the press and the flys. All chest exercises are variations of these two movements.
The press is performed by making 90 degree angles with your arms having your elbows at shoulder level. As long as you have [...]
Learn MoreHow to create a challenging workout routines
This blog post will address how to create challenging workout routines. One of the biggest excuses not to workout is “I don’t have time”. What if I tell you all you need is 30 minutes 5 days a week ? Could you handle that or is it too time consuming ? You spend more time than that coming up with excuses not to workout and your health and fitness suffers on a daily basis. The premise of this program is to weight train 3 days a week and perform cardio 2 days a week.
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The weight training part must be performed like this:
Choose exercises that work more than one muscle group at a time and perform them in a 4 exercise circuit. Ideally you would work lower body than upper body and front to back. An example of such a circuit would be Squats into Pull-downs into Lunges into Chest presses. Perform 2 circuits like this and then finish with some abdominal work. When done correctly with intensity and purpose this should take 30 minutes.
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The cardio training part of this must be performed like this:
Regardless of the piece of equipment you use you must do interval training. The first 5 minutes are a warmup then alternate periods of high intensity cardio with periods of lower intensity cardio. A guide to use could be your heart rate, alternate between 65% and 85% of your maximum heart rate. Finding your max is easy take your age and subtract that from 220, and this will give you your Max Heart Rate. Another guide to use is the Rate of Perceived Exertion (RPE). This is a number scale the goes from 1-10, 1 being the easiest and 10 being the hardest, alternate between 5 and 8. Perform 20 minutes of this type of interval doing the best you can improving every time and then do a 5 minute cooldown. This is your 30 minute cardio workout.
I have now given you the comeback to your excuse “I don’t have time”. Make this investment in yourself and the return on investment will be improved health and fitness. Your quality of life will improve and most likely you’ll be a more productive person. As always questions and comments are welcomed and encouraged.
Feel free to contact us at Better Body Health and Fitness NYC or simply call me at 917 637 9781. Thank You!
