The general idea of picking up those weights or getting on that treadmill constitutes the main subject of working out. Coupled with a good diet, the general idea is that as long as you get some aerobic exercises and a few resistance training workouts, you are generally a fit individual.
That may be so, but there is much more to it than merely cutting down on food and getting half an hour on the treadmill. For a real workout routine one must take into account the specific requirements involved. Instead of merely having a general goal of weight loss and muscle development, take into account the fact that certain workout exercises are meant for certain parts of the body, and for certain results.
Perhaps the most important exercise goal would be the cutting down of excess fat from the body. Aside from being a definite health benefit, getting rid of unwanted fat allows for the muscles to become more enhanced. And as a result, whatever workouts you may do for muscle toning or strength training will be more defined if there was no fat covering those muscles.
Fat burning always goes hand in hand with aerobic exercises. Known to burn calories best, these aerobic exercises focus on the cardiovascular system, and in the process burns the most number of calories. In turn, the elimination of extra calories means the eventual elimination of extra amounts of fat.
To focus on this, certain points have to be considered: the person's actual weight, the amount of body fat, and the total daily calorie intake.
The simple equation to this is that burning 3,600 calories equals burning 1 pound of fat. However, it is unrealistic to burn a total of 3,600 calories in one workout; therefore, the main point is to burn as much calories as possible, while maintaining safety and effectiveness. This leads to the specific calculations of exactly how long one should be on the exercise bike, or the treadmill. The adjustments come dependent on the person's weight, as a heavier person, with the extra effort that would be exerted, would need fewer minutes than a lighter person.
When it comes to strength training and muscle toning, a number of more complicated considerations must be made, in terms of the actual kind of exercises, the number of times one must repeat this, the number of sets, and perhaps the actual muscle groups one intends to work on. There are a group of exercises for the upper body, and another group for the lower muscle groups.
For the upper body, a particular exercise would be the bench press: the person lies on their back on a bench or any flat surface, and lift a pair of dumbbells in a series of various movements. In this exercise, the movements must be slow and deliberate, to keep the muscles stressed and flexed.
The bicep curl is another upper body exercise, and this involves lifting dumbbells while standing up, with the elbows kept close to the sides. Doing the exercises lying down can increase the intensity.
For more defined chest muscles, there is the chest fly: while on your back, hold a dumbbell in either hand, and lift them above your chest, with your palms facing inward, until the dumbbells meet. While doing this, it is important to keep the arms above the shoulder levels at all times, as to avoid any strains. Also, remember to keep your arms slightly bent.
For the abdomen, usual sit-ups, coupled with similar workouts, should work fine.
A whole range of different exercises is designed to tone and develop the muscles found on the lower body.
For the muscles located at the front of the thighs the seated leg extension is one of the best exercises. Lift the weight smoothly, keeping them just above your ankle level. Remember to keep your back straight.
Other exercises such as the leg press focus on the quadriceps and the buttocks. Remember to do the exercises slowly.
Perhaps the best workout for the entire lower body would be the lunge. Performed either while using dumbbells or a bigger exercise machine, this has been proven to work out every muscle in the lower body.
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