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How to Get Started with Calisthenics

Most beginners in calisthenics don’t correctly perform exercises. And that’s a huge mistake. They usually just exercise and wait for something to happen. The change can’t happen if they’re not doing their exercises properly. Some even tend to “cheat” in exercises and prioritize quantity over quality. For instance, a person may focus on doing 10 improper push-ups rather than 5 proper ones because they put more value on the number. And clearly, there will be no improvements if you lie to yourself.

Don’t worry, good results will show up if you continue to do proper exercises. Be patient and gradually increase your repetitions and sets to maintain your improvement. Only add tougher activities once you’re getting better. Also, strengthen your body parts that you feel are weaker than other parts. It’s better to welcome calisthenics to achieve your fitness goals. I also recommend you to watch videos and read books or articles to get hyped.

Enough with the introduction, let’s talk about how you can start.

Start with the basics! Before you perform Human Flags, Front Lever, and Muscle-Ups, do the basic calisthenics exercises first. Here they are:

  • Push-Ups – This exercise will help you build strong triceps and chests and secondary muscles such as your abs and shoulders.

  • Pull-Ups – This exercise will strengthen you arms and back, as well as your secondary muscles.

  • Abdomen Exercises – These exercises will give you a strong core which you will need for calisthenics. Take for example leg raises.

  • Squats – This workout will strengthen your legs.

  • Dips – This exercise will strengthen your whole upper body.

And those are the exercises you should do. For your information, advanced exercises are actually just variations and combinations of those five workouts I mentioned!

The key is to be consistent in those compound exercises and your strength and muscles will be built.

I’ll tell you three secrets to get a better physique and to build up strength for advanced calisthenics.

  • Perform your exercises properly. Don’t be like other people who deem push-ups or pull-ups useless. Always perform your repetitions with control and a full range of motion. This will make a big difference in building your muscles. Don’t forget to value quality over quantity.

  • Be patient. Your muscle won’t build up overnight. Everything takes time. Just set your short term targets to keep you going everyday. And make sure it’s not just a short term delegation, but a lifestyle.

  • Do better. Don’t expect to be better and bigger if you’re not getting stronger. Doing more sets, more repetitions, having short term breaks, or doing harder exercises will make you stronger and give you a better composition. Do better to be better.

And because we’re the best, we’ll give you a beginner routine to start with. This will work out your entire body—arms, abs, back, chest, legs, and so on.

Perform this cycle thrice:

  • 12-15 counter or wall push-ups

  • 6-8 bodyweight rows

  • 8-10 squats

  • 8-10 crunches

  • Rest: 30-60 seconds between each set. 1-2 minutes between cycles

Don’t fret if you can’t perform the full reps, simply perform as many as you can. If you feel that your muscles are getting tired, that means your muscles are growing so keep going (rhyme intended). You have to talk to your body and help it to do more so you can get stronger and grow muscles. Remember that your body won’t feel like it’s required to adjust if you don’t break a sweat and work your heart up.

By the way, if you want to do calisthenics because you want to lose weight, it’s better to decrease the number of times you rest to a minimum.

The 1 Most Important Thing for Weight Loss and Staying Fit

sleepEver wondered why some people lose weight faster than you even though you have the same routine? You might ask why his/her body seems better when you both work out four times a week, lift weights, do cardio, and eat healthy food.

The answer is in this five-letter word: SLEEP.

You’re probably one of those people who does not prioritize sleep. Well, I’ve got bad news for you: You cannot move on with your workout if you don’t sleep enough. To look more fit, you’re told to eat less and move more. That’s impossible if you don’t take sufficient rest. Sometimes people tend to focus on the diet and exercise and neglect the importance of sleep. The Centers for Disease Control and Prevention says more than 35% of people are deprived of sleep.

It’s pertinent to sleep at least seven hours a day. If you don’t, your diet will be affected, no matter how healthy the food you put into your system. The Annals of Internal Medicine even conducted a study with the result saying sleeping less than seven hours can even undo your diet’s benefits.

According to the researchers of the University of Chicago, your body can suffer from what they call “metabolic grogginess” if it’s deprived of sleep. This is when you wake up tired or dizzy after only sleeping for a few hours. These researchers examined what will happen after four days of having poor sleep. How could four days of sleep deprivation affect you? Here’s what they found out:

  • The ability of your body to use insulin will become totally disrupted. Insulin sensitivity will even drop by more than 30 percent

  • Malfunction of insulin won’t allow your fat cells to remove lipids and fatty acids from your bloodstream; thus, allowing them to be stored there.

  • You will become insulin resistant and the fats will circulate in your blood and they’ll pump out more insulin

  • The excess insulin will store fat in places where fats shouldn’t be such as your liver and tissues

  • All of these will cause you to get fat and possibly suffer from diabetes

Aside from those, if you’re sleep deprived, you’ll wake up craving for food. Some people would like to believe that you can control your hunger if you’re willing enough. But hunger really is controlled by ghrelin and leptin. Ghrelin is a peptide hormone that increases appetite. The more ghrelin you produce, the more you prompt hunger and increase the number of fats in your body. Leptin is another hormone produced in your fat cells. The less leptin you produce, the more your tummy feels hollow. These two hormones should be controlled in order to lose weight. However, if you’re sleep deprived, you won’t be able to control them. The Journal of Clinical Endocrinology found that if humans sleep less than six hours, it will trigger the area of our brain that will increase our cravings, stimulate ghrelin, and reduce leptin.

Not convinced yet? Let’s talk about another evidence that involves cortisol levels. Cortisol levels rise when you’re sleep deprived. This stress hormone is associated with… guess what? Fat gain. Cortisol is also responsible for the activation of reward centers in the brain that make you long for food. And a combination of high cortisol and high ghrelin will cause you to feel uncontended after finishing a meal, making you hungry again.

So, imagine if you’re not sleep deprived. Your fitness goals won’t be hampered!

If you get enough sleep, here’s what’s going to happen:

  1. You can decide better, especially in terms of what you should eat. Nature Communications conducted a study about sleep deprivation and here’s what they found:

One night of sleep deprivation can impair activities in your frontal lobe which controls your ability to make decisions.

That means no more “All right, just one slice of pizza!” Then end up eating the whole box.

  1. Your insular cortex won’t be weakened and because of that, you’ll have no problem combating your urge to eat high-calorie foods.

  1. You won’t choose greater portion sizes of food, preventing you to lose weight. A research in Psychoneuroendocrinology found that sleep deprivation makes you do the opposite.

  1. You can recover quickly from workouts because the production of your growth hormone is normal.

  1. Your protein synthesis will increase, making muscle loss nearly impossible.

  1. You will feel energized to exercise and your workouts will feel lees challenging.

  1. Your chances of getting heart failure, obesity, high blood pressure, diabetes, and cognitive failure will decrease.

There’s no rule on how much exactly you should sleep every night, but 7-9 hours is recommended and ideal. Any less and any more than that range will cause you to feel tired instantly or get dizzy the moment you wake up.

8 Apps You Need to Get Fit

fitness app

  1. Lose It!

This app is available on iOS, Android, Kindle, Nook, and Web. Made to calculate calories and logging exercise, this free app can help you lose weight. It can prevent you from eating name-brand American foods (oh no!). Anyway, this app has been around for years and even provides the ultimate complete nutrition and fitness program designed to make you the best and healthiest version of yourself. It’s also compatible with other fitness apps and devices such as Fitbit, FuelBand, Nike+, Jawbone UP, MapMyFitness, and Runkeeper to help you track your calorie intake and make you healthier. You can also upgrade to premium for $39.99 a year.

  1. The Johnson & Johnson Official 7 Minute Workout

If you’re a busy bee but still want to work out, then this app can be your best friend. It allows you to exercise at an intensity level that’s apt for you. User love its clear and attractive interface and the workouts it includes. All in all, you’ll be spending about 11 minutes including warm-up and cool down. And it will only require you a chair and seven minutes of your time. It even coaches you while you do each move as it appears in the workout. A medium-intensity workout can include pushups, jumping jacks, plank, side plank, high-knee running in place, crunches, wall chair, triceps dips using a chair, and others. This app is free and is available on iOS and Android.

  1. Fitbit

This app can count your calories, record your weight, and keep track of other health information—even your glucose and blood pressure levels! It’s one of the leading apps for tracking your activities, workouts, sleep, and so on. This free app will even teach you how to run smarter. It can also monitor your heart rate, record the food you eat, and measure your hydration. There is an optional Premium membership of $49 a year, but it’s all worth it considering the features of this app.

  1. RockMyRun

This app will require you to select a playlist from one of their music sets and the beat will much your tempo and heart rate as you run. There is even classical music in this app! It’s a fun way to encourage you to exercise. However, it costs $4.99 a month. But with the motivation it provides, you might as well spend that money. It’s for your own good anyway!

This app is available on iOS and Android.

  1. Digifit iCardio (iOS) or iCardio (Android)

If you want to get serious about your cardio workouts, this app is for you. this app can help you translate the information your heart rate monitor collects. You can pair it with any supported HR monitor (may cost between $50 to $100) to keep track of your workouts such as bicycle rides and runs. It also records time, pace, and distance. Everything you need to track your heart rate is here. It may just be expensive. I recommend you use the MIO Link wristband together with this.

  1. MyFitnessPal

This is a website and mobile app for those who want to keep track of the food that’s getting into their system as well as the number of calories they burn through activities. This free app is so easy to manage; you’ll probably get addicted to it. It also comes with a massive database of foods and drinks. With this app, you can track what you eat every single hour of every day.

This is available on iOS, Android, Blackberry, Windows Phone, and on the Web.

  1. Charity Miles

This free app is available on Android and iOS. This one encourages you to participate in charities. With their long list of charities, you can find one you want to support then run for it. You can even earn money for the charity you choose every time you walk, run, or bicycle. This app is in cooperation with corporate sponsor who agree to donate a few cents for each mile you complete. It’s not only healthy for you, it will even help others!

  1. Couch to 5K (c25k)

Looking for an app to guide your running? This app is the one you should download next. It contains an eight-week program that provides users with three workouts a week. It’ll surely motivate you to run and get you going! This app was also featured in USA Today, Times, Fitness Channel, CNN, Fox, Best10Apps, Daily Motion and many others. You’ll certainly love this free app available on both iOS and Android.

The Pedometer: The Secret Tool to Reach Your Fitness Goals

pedometerWikipedia defines pedometer as a device that’s usually portable and electronic or electromechanical. It counts every step a person takes by detecting the movement of his/her hands or hips.

Some beginners tend to ignore this device. But if you’ve been exercising for a while and you still haven’t noticed its importance, dude, you’re missing a lot in your fitness routine!

Owning a pedometer won’t hurt your wallet at all, considering that there are pedometers that are sold at $9. But these types are only for counting your daily steps; they do not have extra information or features. However, they’re perfect for those who want to increase the number of steps they take in a day. Usually, people with fitness goals increase the number of their daily steps by 10 or 20 percent every other two weeks.

However, focusing on your specific steps won’t get you far. Follow these guidelines from the CDC:

  • 2 ½ hours of moderate-intensity of brisk walking every week or 1 hr. and 15 mins. of jogging or running or a mix of jogging/running and brisk walking for an hour and 15 mins.

With the use of a pedometer, you can then compare the number of steps you’ve taken every week and see if your stamina is improving.

Now, why a pedometer?

  1. It’s easy to use. Pedometers are usually easy to setup. You just clip it on and run! Then you just have to reset the steps to zero for the next day. There are pedometers that include other features and need more time for installment, but they’re not that difficult to setup.

  1. They’re accurate. Well, they’re generally accurate. Most pedometers can be trustworthy at counting your basic steps. If you prefer a higher degree if precision, get yourself an activity tracker instead.

  1. It has an easy-to-read display. Pedometers nowadays have clear displays that can be helpful both indoors and outdoors. So much for flexibility.

  1. They are affordable. The price depends on the features, of course. Generally, they are priced from $9 to $50. Activity trackers cost about two to three times that amount or even more if it has various features.

  1. It has extras. Some pedometers can calculate the distance you walked, the time you spent, even the calories you burnt. Some can even monitor your heart rate and be in sync with an app that can track your progress. Some pedometers are waterproof which allows you to wear them while swimming. Some of them have longer battery life than others as well.

How can it help you reach your fitness goals?

Generally, you have to combine muscle-strengthening at least two times a week with daily aerobic activity. If you cannot incorporate the former yet, that’s okay. Improve your routine gradually and include it in your long-term objectives.

Pedometers are helpful because they give you an instant feedback about the level of your activity. Because of this, they encourage you to be better and work even harder. Tracking your progress will also motivate you to beat your previous records.

Here’s a tip: once you get a hold of your pedometer, wear it every day for one week while you perform your activities. Then get your average steps by adding up the total number of steps each day then dividing the sum by seven. The answer will now be your baseline which can serve as your starting point for the goals you’ll set.

The next thing you should do is set your short-term step goals. For example, you normally take 1,500 steps in a single day while doing your usual routine. You can add 500 or 1,000 more per day for two weeks by including a planned walking program into your daily schedule. You can do those steps all at once or take 10-minute chunks of time—whatever works with your schedule. Once you’ve achieved this short-term goal, add another one.

You should also consider your general fitness and activity targets. It shouldn’t end with short-term goals. You must also set your long-term step goals. This could be walking faster as the level of your fitness improves. It could also be walking for 10 kilometers or walking 10,000 steps in a day, several times in a week as part of a new day-to-day routine.

Don’t forget to keep track of your progress. Monitoring your progress using a pedometer is possible if it has a memory feature. If it doesn’t, you can just write them down or use an app to record the steps you take per week or per month. Recording your progress will help you determine if you’re reaching the goals you’ve set and will tell you when you should set new goals.

Tip: Enjoy getting fit and reaching your goals! You don’t have to rush, just feel the satisfaction of exercise and being healthy!

How to Become a Fitness Trainer

personal trainer

  1. CHOOSE A CERTIFICATION. There are different organizations and accredited programs that offer certifications. Before becoming a fitness trainer, you should first select the appropriate certification for your career goals (if you don’t have career goals, then that’s the first step). Just know that all programs will require you to own a GED or high school diploma. It’s best to acquire your certification from the following bodies:

  • American College of Sports Medicine (ACSM)

  • American Council on Exercise (ACE)

  • International Sports Sciences Association (ISSA)

  • National Academy of Sports Medicine (NASM)

  • National Strength and Conditioning Association (NSCA)

If you already listed the gym where you aim to apply as a personal trainer, do check the certification they accept.

  1. SELECT YOUR SPECIALIZATION. A personal trainer can either train a whole room of individuals or train work one-on-one with clients. That means you can be a certified group fitness instructor or a certified personal trainer. The decision will depend on your own preference. Know that both careers are excellent choices. If you want, you can even do both! You can choose to get a certification for one and the other one later. Although it’s a little more fitting to focus on one that will satisfy your goals.

  1. INVEST. This part might hurt your wallets, but I’ll proceed anyway. Depending on the package bundle you choose, certification programs can cost you $400 to $1,000. If you want to include flash cards, practice tests, online portal, or textbooks, you will have to spend more. But don’t worry about the price. Sure, it’s going to cost much, but it’s a great investment. A certified fitness trainer is what you should aim to be. After all, your clients will trust you more if you’re certified and the skills you’ll learn to safely and legally train will be the source of your income. If you don’t have enough money, find a gym that’s willing to sponsor your finances. In some cases, landing on a job at a gym can even eliminate the charge of your certification.

  1. STUDY HARD. For goodness’ sake, study well! Prepare for the exam by allotting time to study little by little every day. Sometimes the test date decides to surprise you by suddenly being too close and you wouldn’t want it to catch you off guard. Make a study plan and follow it. Don’t procrastinate. It’s better to take the test with a peace of mind knowing you studied than arrive at the test center with eye bags and a worried mind. There are online portals that can help you study, depending on the certifying body you chose. You can also ask tips and advice from other trainers who already passed the exams.

  1. PASS THE TEST. Hooray! You’ve passed the exam! What’s next?

  1. FIND A GYM. With your overwhelmed heart and certification, go and find yourself a place to work. You can look for a gym or a studio near you. As a fitness trainer, you’ll need a location to train clients. You can apply in a corporation or work as an independent personal training contractor. Before you sign any contract, read it first! If you desire to build your own gym, you can if you have sufficient money. If you don’t, you can work at a gym first, save up, and wait till your contract with the gym ends before you prepare for your own gym.

  1. GET INSURED. Get yourself some reputable insurance. You won’t be able to train clients without one. It will protect you from liability and get you covered against any false claims. This might be provided if you’re working at a gym but if you’re working for yourself, then it’s your responsibility to purchase one. However, most certifying bodies offer insurance, so check with them first. If what they offer is expensive for you, you can look for other companies that offer a package you can afford.

  1. HAVE INTEGRITY. What do I mean by this? Walk the talk. Stay fit and practice what you preach. If your clients can’t seem to identify which part of your body is fit, look in the mirror and ask yourself if you’re still a fit role model. Remember, your clients will respect and listen to you if they can see that you’re physically fit. Be the man or woman they’re aiming to be when it comes to physical fitness. After all, you cannot lead individuals through exercises if you can’t even do those workouts. Widen your physical fitness parameters by trying other activities like CrossFit or yoga. Be open to other physical fitness procedures and be respectful to your co-trainers and clients. Have integrity.

How to Become a Fitness Model

fitness modelSome models are rich while some are not. Regardless of whether you want to get rich or not, you’ll surely have a lot of fun in commercials, photo shoots, and presentations as a fitness model!

Before moving on to how you can become one, let’s make some things clear. A fitness model should live a healthy lifestyle in order to have muscle definition, look healthy and fit, have a body shape like that of an athletic, and simply glow. A fitness model does different sports activities, works out, and is involved in the fitness industry whether as a contestant or a professional. Furthermore, he/she can be hired to market fitness products, clothes, services, or equipment within the fitness industry. Lastly, a fitness model is one who stays in shape and tone and is prepared to do photo shoots and sign new contracts for fun and experience.

In contrast to what other people think, a fitness model is not someone who barely exercises or one who just worked out for 10 weeks. He/she is not one who simply wears fitness clothes or a swimwear model. He/she isn’t a bodybuilder who trains for bodybuilding contests.

Q: So, what does it take to become one?

A: You should be dedicated and disciplined. A fitness model knows how to manage his/her time well, has a healthy lifestyle, trains consistently, listens to constructive criticism, has a proper diet, has plans, stays positive, has a clear vision, and is a good role model.

If you think you can’t do that, don’t proceed! Kidding. Just set your mind and your body can do whatever you want to do.

I know you’re excited so let’s get down to business. Here are the ways on how to be a fitness model:

  1. GET AND STAY IN SHAPE. When you’re a fitness model, your body is your source of income. Getting and staying in shape might be strenuous but with determination, it’s possible. A fitness model should keep his/her body in its zenith. To be successful, your physical condition should always be at its peak. Remember that fitness models have toned muscles and little body fat. You should also decide on how bulky you want to be. To get and stay in shape, join a gym. An hour at the gym is good. If you want to spend more time, that’s all right too, as long as you’re keeping track of your heart rate. When you’re at the gym, do mixed training. That means you combine cardio exercises and resistance workouts. You just have to focus more on the resistance workouts. A fitness model who’s dead serious about being one must get a personal trainer. He/she can monitor you and help you achieve your goals. You must also mind what you eat. Consume clean foods. A fitness model’s diet consists of fruits, vegetables, lean proteins, and whole grains. Don’t eat fried foods, excess sugar, and empty carbohydrates. And do not drink alcohol. You’re also not allowed to smoke and do any kind of drugs. They’ll affect your body and hinder your improvement.

Remember that your lifestyle should be similar to that of a professional athlete. That means your lifestyle should be a disciplined one. Don’t just go to the gym and focus on your diet, you should also get enough rest. Sometimes, you may have to sacrifice your social life but it’ll all be worth it when you become a fitness model. The preparation is challenging, but the results are astonishing.

I also recommend you to keep a diet and exercise log book or journal. This will help you record the food you intake and the workouts you’ve finished. It will also help you strive harder or inform you to congratulate yourself when you’ve done a great job.

  1. STUDY MODELING. A fitness model who doesn’t know how to pose isn’t a fitness model at all! You should learn how to strike a pose. It’s not enough that you’re physically fit for the job, you should also know how to present yourself. Your poses are as important as your physical appearance. Why? Because posing properly can give you the big break you’ve been waiting for! It’s not easy, as it requires practice. But you can learn slowly. Posing in front of a mirror or a camera is a great way to practice. You must know how to present yourself using different poses. Identify the poses that emphasize your physical assets and get comfortable doing poses. Don’t fret if some poses don’t work for you. That’s completely normal. Just continue searching for the poses that look good for you. I also recommend you read books or magazines on modeling. You can take classes or hire a coach too.

  1. PREPARE A PORTFOLIO. This is a collection of your best shots and will help you get hired! Your portfolio is your chance to show agents and employers what you can do. Hire a professional photographer to take your photos and make sure they produce high-quality photos. You should update your portfolio as well. Do this at least every two weeks. Some agents require recent (like one week old) photos. If you’re a new model, including 6-12 photos in your portfolio would suffice.

  1. FIND THE RIGHT AGENT. A fitness model who wants to get professional modeling jobs should be properly represented by a professional in the modeling industry. Find the agent who can represent you, help you get the right jobs, and inform you of job opportunities. I recommend you find someone who “clicks” with you—someone you’re comfortable to work and be with. Don’t forget to settle payment arrangements before you sign any contract with an agent. Beware of agents who take more commission that others. After doing your research and listing prospective agents, prepare your portfolio with your resume then send the documents to them.

  1. LOOK FOR A JOB. Start searching for work. Don’t just sit around and wait for your agent to secure a job for you. Get yo lazy ass of and look for a job! Check local listings or media announcements for modeling gigs and auditions. Search the internet and read newspapers and magazines. You’ll never know what job opportunity is in store for you if you don’t do anything!

How to Get Fit: The Crucial 4 Principles

gymCardio? Fitness goals? Training? These words may sound overwhelming to a beginner or to someone who wants to change his mundane fitness program. Not to mention the numerous advice and how-to articles everywhere. Whether you’re trying to tone your muscles, lose weight, build strength, or train for a marathon, you need to get these four crucial principles in your head. But before we start, you must answer the following self-assessment questions:

  1. Are you a beginner, an intermediate, or advanced in terms of exercising? For this question, you can consider the intensity and the current number of times you exercise.

  1. What are your fitness goals in the next six months? How about in a year? For this question, you ought to consider the following:

  • strength

  • endurance

  • weight

  • muscle tone

  • speed

  • overall fitness level

Before you try to get fit or change your exercise routine, you should first identify your targets and status. Whatever routine you’re going to use, these four principles can always be applied. Let’s begin!

This principle is called the FITT principle and it’s the best way to get FITT (yep, pun intended). The acronym means Frequency, Intensity, Type, and Time. Frequency refers to how many times you exercise; how often you do your routine. Meanwhile, Intensity refers to the level of difficulty your workout should be. Type obviously refers to the kind of exercises you should do and the Time is the duration of your workout. If you don’t apply these crucial principles, you’ll TTIF—Totally Tank In Fitness.

Each of these four principles depends on one another. That means the intensity of your workout will depend on the frequency while the frequency will rely on the type of exercises you do (weights vs. cardio). Are you getting a hold of it so far? Let’s take a quick look at each principle.

  1. Frequency

The number of times you exercise in a week relies on the type of training you do, how often you can really, honestly work out, and your goals. It’s not advisable to work out every single day. You should give your body time to rest once a week. Your rest day should be between resistance training exercises to enable your muscles to rest and repair. Cardiovascular workouts, on the other hand, should be done regularly. When I mentioned how often you can really work out, I meant how many times will your busy schedule allow you to exercise. Sometimes, going to the gym five times a week is already a hassle. If you can’t go to the gym frequently, you should increase the intensity level of your workouts and/or the time you spend on less frequent exercises. Lastly, your goals matter. For instance, if you just want to maintain fitness levels, you can work out for three to four times a week. But if you want to lose weight, you need to exercise five times a week.

  1. Intensity

This principle mainly focuses on how many repetitions you should do, how heavy your resistance should be, and how far or fast you should run. The level of intensity will rely on four things: the type of training, the frequency of workouts, your present fitness level, and once again, your goals.

The kind of training you do should be taken into consideration when applying this principle. For instance, the intensity of your resistance workout can be changed by altering the amount of weight you lift and the number of completed reps you make. Meanwhile, the intensity of your cardio training can be changed by altering the distance, difficulty, and speed of your workout. Now let’s talk about the frequency of your workouts. This depends on your goals and available schedule. Some people who can exercise five to six times a week go for low-intensity workouts while others who work out less often opt for a high-intensity routine. You should also consider your current fitness status. You should pay attention to your heart rate as well, especially when you’re trying a new procedure. Determine your maximum heart rate as well as your target heart rate which is 50 to 70 percent of your max. heart rate. If you go higher, that means you’re pressuring your body too much. If you go lower, that means you won’t lose weight or increase your fitness. And of course, your goals—they always matter. If you want to train for strength, lose weight, or train for endurance, you should undergo high-intensity workouts.

  1. Type

This third principle talks about the kinds of exercises you do. You can do cardiovascular or resistance training and it all, like I said before, relies on your goals. Cardiovascular workouts are for those whose goals include the increase of endurance or loss of weight. These exercises increase the heart rate by requiring you to go swimming, hiking, cycling, running, rowing, and so on. On the other hand, resistance training is for those whose goals include the increase of muscle tone and strength. These people lift weights, do push-ups, pull-ups, sit-ups, squats, and etc. If you don’t want to settle for one type, you can do a mixed training. It is a combination of cardiovascular and resistance workouts. It’s perfect for those who are training for a certain sport or for anyone who wants to improve their general fitness.

  1. Time

The last principle refers to the duration of your workouts and depends on the three mentioned principles. The amount of time you put in every workout relies on the intensity and frequency, type of training, and your goal. Like mentioned earlier, you can choose whether to have a low-intensity or high-intensity workout depending on your schedule. When it comes to frequency, it’s the same thing; you can perform short exercises every day or do longer workouts for fewer days. For the type of training, it’s important to know that cardio exercises are longer than resistance exercises. Resistance workouts are usually 45 to 60 minutes long while cardio sessions should take a minimum of 20 to 30 minutes and can even take hours if you run or ride a bike. Finally, your goals will also affect the duration of your workouts. If you’re training for a sport, your workouts should be longer. If you’re trying to maintain general fitness, the duration will be shorter.