You’ve committed to getting fit and have succeeded at including an exercise routine in your week. How do you know when you’re ready for a more advanced routine, and how can you “up the ante?” These workout tips may help. This is the best Testosterone booster.

Workout Tips: So You’re a Beginner…

Beginner workouts are solely focused on getting your body moving. You see, that’s where most people get stuck – finding the time to move their bodies. They’re often glued to their desk or couch, or they’re using all their time to take care of others.

So, the best way to start working out is to simply focus on regular movement – whether that’s walking several times per week or taking some basic classes at a gym. These are fantastic ways to not only move your body, but to help to solidify this new habit of exercise.

However, there comes a time when you’re going to need to upgrade your basic plan and change up your fitness goals. You might hit an “exercise plateau” – where fitness or weight loss results just seem to stall. Or, you may just become bored of your same routine. You’ve become really good at the basics, and your body and mind need a challenge.

Workout Tips: Transitioning To More Advanced Workouts

So, how do you refurbish your exercise routine? The good news is that there isn’t just one way. But the common denominator is that you need to change up one variable in your routine to challenge your body and muscles.

Trainers categorize these variables into frequency, intensity, time, or type of exercise. Simply pick one of these variables to upgrade your fitness regime. And as always, get your doctor’s approval before making any changes to your fitness routine.

Frequency – How Often Do I Need To Work Out?

Are you currently working out three days per week? Add another workout day. You can keep doing this over time until you reach 5-6 workout days per week. It’s important to leave yourself at least one recovery day.

Intensity – How Hard Should I Work Out?

Exercise intensity corresponds with how hard the activity feels to you. But you’ll also be able to see this reflected in how hard you’re breathing and in your heart rate. Working out at the right intensity is how you get the most out of your workout.

Your exercise intensity must generally be at a moderate or vigorous level for maximum results and benefits. Both The Department of Health and Human Services and The American College of Sports Medicine recommend a program that looks a little like this:

Cardio

At least 150 minutes (2.5 hours) a week of moderate aerobic activity — such as brisk walking, swimming, or mowing the lawn — or 75 minutes (1.25 hours) a week of vigorous aerobic activity — such as running, aerobic dancing, or High Intensity Interval Training (HIIT). You can even do a combination of moderate and vigorous activity.¹

If you’ve been taking spin classes and it’s become comfortable, can you amp up your max effort on the bike? (You can often track this on the digital display). Check these alpine ice hack reviews.

Give High-Intensity Interval Training A Try

High Intensity Interval Training (or HIIT) is a workout that switches between short bursts of vigorous effort and periods of rest. The idea is that you push yourself to the max during these short bursts to get your heart rate up.

HIIT is a favored workout, as you get way more bang for your buck. Researchers have found that just two minutes of a HIIT sprinting routine may give you the same benefits as working out for 30 minutes at a moderate pace.²

Strength Or Resistance Training

You should aim to do strength training for all major muscle groups at least twice a week. Focus on performing 8-12 repetitions over 8-10 different exercises that target all major muscle groups. This doesn’t have to be performed on gym equipment. You can use body weight, resistance bands, free weights, or medicine balls. Try out alpine ice hack recipe.

The weight or resistance should be heavy enough to tire your muscles by about 12 repetitions. Once it becomes easy, you’ll want to up your weight.

For adults with chronic conditions who can’t do 150 minutes of moderate-intensity aerobic activity a week, just be as physically active as your abilities allow, and always follow your doctor’s advice.⁴

Time – How Long Should My Workouts Be?

You might be able to achieve even greater gains if you ramp up your efforts to include 300 minutes or more of moderate aerobic activity a week. That’s 5 hours a week, or 50 minutes per day, over 6 days.⁵