keep fit is to have perseverance in sports, performing both activities so that movement exercises that keep muscles toned and the cardiovascular system. The set given by the activity of movement and exercises is called training. To be effective in terms of physical and to not be boring, the training program will be increasingly diverse. Boredom is probably the biggest enemy of motivation and perseverance: often, precisely because of boredom, even people who have a physiological need to train end to stop the exercise.

It is precisely for this reason that you must vary your workout as possible, also introducing activities or exercises that we do not like and alternating them with the usual ones. Given that aerobic exercise is characterized by a kind of movement that involves large muscle mass, you can divide your training to make it more diverse. Beginning the activities are: running, cycling, stairs, swimming, rowing, skating, cross-country skiing, in short, everything that sets in motion legs and arms for a certain duration of time.

Clearly the activities relating to the environment in which one is it is hard to think of boating if you are in town or in the mountains, but the gyms in this sense are a very effective solution, because they offer many tools that can to simulate these movements. If a workout has a biweekly frequency, it is necessary that once you ride it once and run (and if there is a pool you can alternate rotating running, cycling and swimming). This rotation should be maintained, because they involve different muscles, in order to make more complete workout. The exercises involving simultaneously the arms and legs so intense are more challenging from the point of view of cardiovascular: the heart is forced to pump more. It must therefore start to vary only with racing bicycle and, after a month enter the swimming or the stairs ( can be inserted attending a step in the gym or using the step-machine), the third month of aerobic insert an aerobic activity also involving the use of arms (rowing, cross country skiing, climbing or specific courses in the gym as body pump or total body workout).

It ‘always advisable to check the heart rate and make a medical examination before starting this type of training. You can then organize, with a rotation of activities. As instead regards the muscle toning, change is easier because muscle groups are more numerous: starting with the arms and shoulders (because they are smaller muscles get tired and before), before moving to the lower area with the buttocks and legs, then to finish with abs. The upper body – shoulders (deltoids and trapezius), chest and back and arms (biceps, triceps, forearms) – consists of well 7 muscle groups that can be trained by changing from time to time. But it will be appropriate to train the muscle groups antagonistic to each other, that is, balancing the efforts in the architecture of our body: the chest with the lats, biceps and triceps, so as not to finish the workout with a strong contraction and shortening of a only muscle group, which might cause imbalance. In addition to alternate muscle groups allows a better recovery, making more effective workout.

Then divide the week for muscle groups: if you train twice a week, alternating stimulate arms and legs once, and chest, back and buttocks the other. The abdominal are inserted alternating with the shoulders, because they are always stressed and do not need to continually stimulate them with training. Finally note the stretching and lengthening , ever completing a sports session. Stretching can also be diversified and alternately combining the toning exercises: when you train the bottom are ironed legs and buttocks when you exercise the upper, lengthen and stretch the cervical and dorsal.

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