Workouts for the Weekend Warrior

Workout for the Weekend Warrior: Muscle & Fitness Workouts

Muscle workout is very beneficial for your body. You will feel better if you do it regularly. If you are not used to doing muscle workout, then try them out first before deciding whether or not they are right for you.

There are many different types of muscles which can benefit from regular exercise. These include the heart, lungs, back, arms and legs.

There are various exercises which you can perform during the day. You can choose any one of these. However, there are some exercises which you should avoid doing at night time because they may cause fatigue later in the morning.

These include high intensity cardio exercise such as running and swimming. Also, lifting weights is not recommended after midnight since it may lead to injury and burn out your muscles too quickly.

The best way to get fit is to do regular exercise. It helps you stay healthy and prevents diseases like obesity, diabetes, arthritis and other chronic illnesses. Regular exercise improves your mood and makes you feel good.

You will have more energy throughout the day. Your health will improve as well since you are getting enough sleep every night. Exercise also keeps your mind sharp so that it doesn’t become dull and sleepy due to lack of stimulation during the day time hours. It also improves your memory. when is the best time to exercise?

Always warm up before you do any type of physical activity. It is very important to stretch your muscles and tendons in your arms, legs and torso. Never jump right into your main activity, especially if it involves heavy lifting.

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Always ease into it. Make sure that you are properly hydrated and have eaten a light meal approximately one hour before any strenuous exercise. It is also a good idea to consume water or sports drinks during your activity. When you finish your main activity, it’s also good to cool down for about ten minutes. This will help your muscles relax and prevent soreness or injury.

When starting any new program of physical activity, always begin with smaller goals in mind. It may be too overwhelming to think that you are going to exercise seven days a week for one hour each day. Instead, try to do three days a week for fifteen minutes.

As you begin to feel better and see results, then you can gradually increase your goals.

As with anything new, it sometimes takes a while to find something that you really enjoy doing. You might have to try several different classes at the gym or look through fitness magazines before you stumble upon an exercise routine that appeals to you. Setting goals are important but they won’t mean much if you don’t truly enjoy doing the activity.

This is even more important if you are exercising on a regular basis. If you dread going to the gym every day then you most likely won’t continue with it in the long run. The best advice that I was ever given was to find an activity that you really enjoy and that is why I continue to go to this day.

Tips for getting started:

Here are some tips that have helped me get into shape and hopefully they can help you too:

1. When setting goals, make sure they are realistic.

Don’t expect to become a fitness model if you’ve never exercised before. Start off by walking 30 minutes a day and build up from there.

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2. Always warm up before exercising.

This helps prevent injury and prepares your muscles for activity. It also helps prevent soreness the next day.

3. Don’t forget to stretch while you are warming up.

Many people forget about this very important step.

4. Make sure to drink plenty of water before, during and after your workout.

Dehydration can lead to fatigue and dizziness.

5. Always cool down after your workout.

This will gradually bring your heart rate back to normal and help prevent soreness.

6. Be patient with yourself and your goals!

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Rome wasn’t built in a day and your new body won’t be either!

7. Find an activity that you really enjoy.

This is what will keep you motivated and make the experience more enjoyable.

8. Find a workout buddy.

This will help keep you accountable and motivated. It is also more fun to exercise with someone. You can motivate each other and share tips and ideas.

Remember, everyone starts somewhere. Even professional athletes had to begin at one time. Don’t be afraid of starting over or failing because you couldn’t handle the pressure.

The most important thing is that you’re out there doing something positive for yourself!


Walking is the easiest form of physical activity to start with because it can be done anywhere and all you really need is a good pair of walking shoes. It’s a great way to get your heart rate up and burn calories. You can choose to walk on a treadmill at the gym or if you prefer, you can take a stroll in your local park or even around your neighborhood.

It’s a great way to relieve some stress, enjoy the outdoors and get in a good workout at the same time.

Walking Tips:

1. To get the most benefit out of your walk; walk at a fast pace. A fast pace is one where you are breathing harder but are still able to carry on a conversation.

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If you can’t speak because of the difficulty of breathing then you are walking too fast.

Sources & references used in this article:

An ounce of prevention by LJ Micheli – 1995 – Harper Collins

Triathlon workout planner by BIO Home, PTH Calls, A Devices, G Trainers… – 1995 –

The Effects of Time of Day on Resistance Exercise Workout Responses by J Mora – 2006 –

The Shaolin Workout: 28 Days to Transforming Your Body and Soul the Warrior’s Way by M Rooney – 2011 – Harper Collins

52-week baseball training by HN Husmer – 2013 –