Tag Archives: fitness

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Skipping requires the whole body to work in unison. Your lower body, midsection and upper body combine to be able to perform the movement making it a highly efficient muscle toning and cardio exercise perfect for anyone who doesn’t want to waste hours on a treadmill.

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Skipping is a great way to get the heart pumping in a very short amount of time. You can go from a steady tempo skip to an all out sprint which will push you to the limit every time.

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A steady skip will burn over 10 calories a minute,  throw in double unders (performing two rotations per jump) and high knee sprints and you can easily burn a few hundred calories in less than 30 minutes.

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A skipping rope is the smallest and lightest piece of exercise equipment and can be taken anywhere.

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Almost every exercise can be performed with bad form. However with skipping it is not possible to do with poor technique.

Skipping is fun

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Running is great for your physical and mental wellbeing, it’s free, and it’s something you can do virtually anywhere.

Don’t run too much too soon

This one is crucial. It’s natural to want to try to β€˜go for it’ but it’s very important to start slowly and build up, otherwise you risk injury.

Alternating between walking and running is a great way to build up your fitness.

Remember not to go too fast as well. You should be able to hold a conversation.

Allow a rest day between runs, as this will give your muscles a chance to recover.

Find a plan that works for you

There are lots of plans out there designed to help get beginners up and running, but just find one that most appeals to you.

Make time for your training

We all lead busy lives and it’s all too easy for an exercise routine to slip. But it’s called a routine for a reason, and it’s important that you try to commit to it as much as possible, aim to run three times a week.

If your do fall off the running wagon for a bit, don’t beat yourself up. Just pick up your schedule as soon as you can.

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Running is not an expensive sport and you don’t need to be head-to-toe in Lycra.

However, you do need a decent pair of running shoes, and it’s worth visiting a specialist running shop and getting them to analyse your gait. They’ll get you to run on a treadmill and look at what your feet are doing.

Make sure you warm up and warm down

Whatever you do, don’t burst out of your front door at full-speed, or collapse on the sofa the second you finish. Your body needs a chance to warm up and warm down.

Whether you do this by walking briskly, stretching, or a combination of the two varies according to what plan you’re following, but the principle of not giving your muscles too much of a shock remains the same.

Make it fun

You’re much more likely to keep running if you enjoy it (same as everything else really). Looking for a running app to help you get the best from your workout?

Check it out ⬅️

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If you are really serious about trying to pack on some muscle then you need to make sure you are doing the following:

*EATING IN A CALORIE SURPLUS

*EATING AROUND 1G PROTEIN PER POUND OF BW

*GETTING ENOUGH SLEEP

*TRAINING HEAVY

*INCORPORATING PROGRESSIVE OVERLOAD

*LIFTING 3-6X/WEEK

*DRINKING LOTS OF WATER

*STAYING CONSISTENT

If you do these things, over time, you will start to see some solid muscle growth. Now remember it can be a long process. So be patient and keep consistent, and the results will come!

CHECK THESE EXERCISES OUT IF YOU ARE TRYING TO INCREASE MUSCLE MASS!

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If you want to create a solid upper body workout, do the following:

1) Pick 1-2 exercises per section

2) Choose a rep range for each exercise. If you want the workout to be more strength based, choose somewhere between 4-8 reps for each exercise. If you want the workout more hypertrophy based, choose somewhere between 8-20 reps. –

Here’s an example for a STRENGTH BASED UPPER BODY WORKOUT:

Incline Bench Press: 3 x 4-6

Pull-ups: 3 x 6-8

DB Shoulder Press: 3 x 6-8

Pendlay Row: 3 x 4-6

Dips: 3 x 6-8

Barbell Curl: 3 x 6-10

That’s just an example to guide you through making your own workout. Pick exercises you enjoy, and want to progress on!

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