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Monthly Archives: July 2016

Exercise for 20s

Fitness coach Jean-Claude uncovers how to practice ideal for your age bunch, beginning with your 20s.

Practicing in your twenties is an extraordinary chance to set an establishment for later life. Propensities that you ingrain into your every day routine at an opportune time will be less demanding to keep up later down the line. Your twenties are a period when you’re free of excessively numerous duties so you can practice with more power, all the more oftentimes knowing you have room schedule-wise and will recoup all the more immediately between workouts. This will assemble an extraordinary base of development and a powerful auxiliary stage that will demonstrate significant, both all through the rec center, sometime down the road.

# Time to play

With time for more training sessions each week, this is a great period for trying as many different activities as you can, to help you find what you enjoy most and, perhaps more importantly, determine what works best for you. In older adults, lack of time, lack of results and boredom are the three biggest barriers to exercise, all of which you can combat by experimenting in your twenties and finding out what combination of workouts works best for you.

# Build a base

Perhaps the most important element of exercise in your twenties is creating a solid postural base. Your bone mass reaches its peak during this decade so strength training, through a combination of body weight and other types of resistance training, is key. Women in their twenties who don’t do resistance training in their twenties, lose muscle and gain fat in equal measures in their forties and fifties. This is a real concern given women’s increased risk of osteoporosis in later life. Resistance training is absolutely key.

# Peak performance

Building quality movement patterns (EXPLAIN), working on your flexibility and improving your cardiovascular fitness are also important in your twenties. While this might seem like a lot to have to focus on, the good news is your body is super-robust now and can handle just about anything you throw at it, as long as it’s progressive, and you don’t do too much too soon. Your ability to recover, post workout, is at a peak, as is your potential to improve all aspects of your fitness, so get in as much training as you can, train hard regularly and set yourself a solid foundation for later life.

# Tips for your 20s

— Develop a base of movement

Staying mobile and learning about how your body moves is essential if you want to stay injury free and keep exercising hard into later life. Make sure you include regular mobility work (HOW OFTEN), either through regular stretching or yoga, and take the time develop good movement patterns (EXPLAIN) before you follow more challenging strength-training programmes.

— Hit the weights

Aim to do some form of resistance training two or three times per week. This is often best done with full-body workouts, focusing on compound lifts such as squats, lunges, chins ups push-ups and rows. Remember that it’s got to challenge you. Cruising through three sets of fifteen with any easy weight won’t cut it you’ve got to ask more of yourself.

— Do regular cardio

Add some regular cardio days to your strength training workouts.Include all types of cardio training including sprints, HIIT training, circuit training and longer steady state forms such as running, cycling or swimming. Ideally alternating between strength training and cardio days, six days per week, with one total rest day.

Burn More Fat Tips

# Combine weights and cardio

Once you have a good postural base (no injuries or specific weaknesses) metabolic resistance training (think circuit training with higher reps and less rest between different moves) is
a hugely effective way to drop body fat. This combination of strength and cardio training works wonders if you want the best results in the shortest time. Just make sure you learn the correct technique before you speed things up – you need to keep your form as you move from one exercise to the next before you’ve fully recovered – otherwise you risk injury.

# Do what you’re not good at

When you get good at doing something, you become more efficient, so you burn fewer calories doing the same thing. Great news if you’re training for long- distance events, but not what we’re after for shifting a few pounds.
If you want rapid fat loss, pick activities you’re not good at and do them repeatedly. So go running if you don’t normally run, or do weight training instead of treadmill running, for example. Once you get good at them, switch to something else and do the same.

# Do upper and lower super sets

One of the best ways to burn fat is to do super-sets that alternate between your upper- and lower body. Think squats paired with chin-ups. This allows you to tax your musculoskeletal and cardiovascular systems in a way that you couldn’t if you focused on just your upper or lower body. The muscles in your lower body can rest while you work the upper body and visa versa.

# Get the weight right

With higher-rep workouts, you still need to challenge your body within the given rep range. If a workout calls for 10 reps, for example, you should pick a weight you can do 10-12 reps with, not a weight you could do 25 reps with. This might seem obvious, but it’s a common mistake and big factor when it comes to results – or lack of them.

# Do more in less time

The best fat-loss workouts rev up your metabolic rate fastest. You need to stimulate as many muscles as possible, while also working your heart and lungs, in a way that’s even more intense than traditional cardio. Rather than counting reps, go for time. For example, try 40m of walking lunges, followed by five push-ups at the end, then sprint back to the start and repeat as many times as you can in 15 minutes.

# Moves for weight loss

— Dumbbell thrusters

Perhaps the perfect combination
of strength and cardio training.
Do a full squat to overhead press (hold dumbbells just in front of your shoulders and press them up, locking out your arms as you stand up).

— Burpee pull-ups

These work the heart and just about every muscle in the body.
Standing in front of a chin-up bar, do a burpee (from press-up position, jump your feet towards your hands, then jump up with arms up), pulling yourself up on the bar at the end (don’t worry if you can’t lift yourself all the way up). Lower and repeat.

— Hill sprints or sled pulling

Brutally hard on the cardio system, but much friendlier on the joints.
If you’re bored with hill sprints, try sled-pulling intervals. They mimic running action without the impact on your joints. If you pull far enough and have very short rest periods, this might be the most horrendous, but effective, exercise ever!

Personal trainer Jean-Claude Vacassin owns W10 Performance gym in West London. He has advised athletes, sports brands and film companies, as well as working in nutrition, functional medicine and rehabilitation. Visit w10performancegym.com.

Leg Raises Work out

Leg raises are an incredible approach to focus on the stomach, reinforcing lower abs and hip reflexors, in addition to it doesn’t require any exercise center unit. Add these moves to one of your home workouts for a basic, viable approach to condition your tummy. Attempt 10 reps to begin with, and advance to all the more once you’ve culminated your frame.

Experiment with these diverse varieties of leg raises to test yourself, ensure you’re additionally hitting your fat-blazing workouts hard, as you have to light that fat to uncover your new conditioned tum!

# Side leg raises 

This exercise can be performed lying or standing

For standing

– Standing on one leg, raise the opposite leg to the side as far as you can

– Bring it back to the standing position and repeat this exercise for both legs

For lying

-Lie down on one side- with legs extended and stacked on top of one another

-Raise the top leg up as high as you can, lowering it back down to the first poistion.

-Repeat

# Lying down leg raises

-Lie on your back with your hands on the floor or under your bottom.

-Keeping a slight bend in the knees and feet together, start with both feet up towards the ceiling.

-Without allowing your lower back to overarch, slowly lower your legs towards the floor without bending the knees any more than they already are.

-When legs are almost on the floor, squeeze the abs and lift them back up to the start and repeat.

Hot tip: if these aren’t challenging enough for you, why not add some ankle weights?

# Leg raises with a ball 

Add a bit of weight to make your leg raises more challenging

-Start similar to the lying down leg raises

-With your feet on the floor, place an exercise or medicine ball between your feet, griping it firmly

-Begin to raise your legs up, then slowly lowering your legs down, the weight will cause you to use more control

-The weight will cause this exercise to me more challenging than the regular leg raises but effective works the abdominals.

# Hanging leg raises 

You can perform this exercise at the gym, in the park or at home if you have a door pull up bar

-Hanging from a bar with your arms- grip firmly wide or medium

-Begin to raise your knees/legs so that your body makes a 90 degrees angle

– Lower your legs down and repeat the exercise

This exercise can be difficult, some gyms provide a padded bench that can support your back and padded arm rests for your elbows.