Workout in a Box: Anytime, Anywhere Exercise Routines
In this article we are going to share with you some ideas about workout routines. These workouts will not only give you a great feeling but they also provide your muscles with the necessary nutrients to perform better and grow stronger. If you want to get rid of those pesky fat cells then these exercises are perfect for you.
You may have heard that these types of exercises work wonders on your metabolism. They are also very effective at increasing your strength and endurance levels.
You can use these routines anytime, anywhere because they are easy to follow. You don’t need any special equipment or even a gym membership to do them. All you need is time and motivation!
The best part about these workouts is that you can do them without much effort. You just have to make sure that you eat right and rest well every day so that your body gets all the nutrition it needs from food.
If you are looking for a simple way to lose weight, increase strength and improve your health then these workout routines are exactly what you need. Here is a list of the most popular ones:
1) Cardio Workout – HIIT (High Intensity Interval Training)
HIIT stands for high intensity interval training. This type of workout involves short bursts of intense activity followed by periods of low-intensity activity. You can burn more fat doing these types of training than you would with long, slow distance exercises.
This type of training has become very popular because it helps you to get a better workout in less time. This means you can do more workouts in a day and you will get more benefits from this routine.
This type of training is perfect for busy people who do not have a lot of time to spend exercising. This type of training is also good for people who find it difficult to engage in longer periods of exercise because it is broken up into smaller, more manageable periods.
This routine is great for both your heart and lungs. It improves cardiovascular health which in turn lowers your risk for things like strokes and heart attacks. This routine also strengthens your muscles so they can work better for you.
Here is a list of the things you will need for this routine:
A stopwatch (or watch with a second hand)
There are many variations of this routine so it is very customizable. This is also one of the reasons why people like it so much. Here is an example of one of the many HIIT routines that you can try:
Perform an extended warm up session. This can last between 3 and 5 minutes. The exact duration is up to you so choose something that you feel comfortable with.
Perform an exercise for 45 seconds to 1 minute. Choose an exercise that really gets your heart rate up such as jumping jacks or running in place. You want to choose an exercise that you’re familiar with so you know that you’re pushing yourself as hard as you can during this period.
After the exercise, rest for 15 seconds.
After the rest period, choose another exercise and again, push yourself as hard as you can for 45 seconds to 1 minute. Again, after this, give yourself a 15-second rest period.
After your last rest period is over, keep the exercise going for as long as you can. Try to work up to 5 minutes straight but if you need to stop at 4 minutes or any time after that, that’s okay. This period is more to see how you can improve your fitness level than anything else.
After this is over, give yourself a 5-minute cool down where you just walk around and loosen up your muscles. Make sure you pay special attention to stretching out your hips, hamstrings and groin if you did any jumping exercises during your routine.
2) Strength Training
There are many benefits that come with doing strength training on a regular basis. One of the main benefits is that it makes all your daily activities easier. When you are stronger, you can do more things without getting tired.
This means that you can play with your kids or grandkids longer. It also means that chores around the house don’t take as long to complete.
This type of routine also helps to keep your bones strong and your muscles firm which helps to prevent osteoporosis when you get older. Along with all these health benefits, this routine can also help to prevent or alleviate back pain which is common for many as they age.
This routine is perfect for the at home exerciser because it is very simple to do and you really only need your body weight to complete the routines. This means that there is no cost involved and you don’t need to go out and purchase any special equipment or devices in order to do them.
This routine is perfect for those who are just starting out and haven’t worked out in a long time. It is also great for those that are rehabilitating an injury. This routine focuses on all the major muscle groups and involves no high impact movements and no jumping.
This routine was designed specifically for older adults so you can do it without worrying about getting hurt.
The routine is split into two sections, the first just focuses on stretching and warming up your muscles. The second part of the routine actually gives you a full body workout. You only need to do the first section as many times as you like throughout the week.
The second section includes a full body workout that you complete 3 times a week on non-consecutive days. Each session consists of a different set of exercises for three sets each.
All you need is enough room to lie down on your back and then get up again so make sure when you choose a place to do this that you have enough room for the exercises.
For the stretching and warming up part of the routine you should stay relaxed and move slowly and easily at a speed that’s comfortable for your body.
The stretching part of the routine is split into two sections. The first section focuses on stretching your legs mainly your hamstrings. The second section focuses on stretching your torso and your arms.
Choose which ever ones are the most comfortable for you and your current limitations,You should always stretch until you feel mild tension in the muscle and then slowly bend further, hold the position for about 30 seconds and then slowly release. Never force a stretch or move into a position that doesn’t feel comfortable.
Always warm up before doing the entire routine and cool down after by either doing some more stretching or just walking around for a few minutes.
When you are standing up keep your knees slightly bent so that you body is ready to move in any direction, remember that as you get fitter you will be able to increase the intensity of the workout and your muscles will respond by supporting your body with powerful movements.
For the exercises that have you laying on your back, make sure to choose a carpeted area or a mat to prevent any injuries like slips or pulls.
The second part of the routine involves getting up and active and is great for burning calories and improving your muscular strength.
Do each of the three exercises for 20 repetitions to get a good workout.
Remember to warm up and cool down each time before and after your workout.
Warm up for at least 5 minutes on a bike or some other low intensity machine.
1. Back extensions: Lying face down, keep your legs together and raise them so that they are perpendicular to the floor, hold this position for a few seconds.
Now lower them back down to the starting position and repeat.
2. One-legged squats: This is a progression from the stiff-legged dead lifts you did before.
Keeping your back and legs straight, raise one leg until it’s vertical and then lower it back down. Now do the same with the other leg. Again, keep your back straight and don’t lean forward towards the raised leg.
3. Push-ups: Get into a normal push-up position with your hands slightly wider than shoulder width.
Now lower your body until your chest is just above the floor and then push back up until your arms are fully extended. Keep your body straight the entire time and don’t let your hips sag towards the floor or poke up in the air.
Cool down by either cycling or walking for 5-10 minutes.
That’s it! With a bit of hard work and dedication you should be able to complete the routine easily and get some great results.
Remember to warm up before and cool down after your routine and don’t try to rush things. If you suffer from any medical condition, pain or discomfort while doing the exercises please stop immediately and consult with your doctor first.
Good luck and remember to exercise safely!
This schedule is designed to get you into the best shape possible in 6 months. You may still feel that this is too difficult or time consuming so don’t worry, there is another option that will take 3 months instead of 6.
This routine takes a little longer but it is still effective and requires less exercise time and effort.
You should warm up for 5 minutes on a bike or the like before starting the exercises and cool down for 2-3 minutes as well.
Work out 3 times a week and take the day after off to allow your body to rest and recover.
If you start feeling pain or discomfort while exercising, stop immediately and try to figure out why it happened or how to avoid it next time.
Try setting small goals for yourself like “I will do the routine 3 times this week” rather than setting a goal like “I will get ripped in 6 months”. Small goals are easier to attain and allow you to build up confidence for greater challenges in the future.
Good luck and start your new body today.
Protein shakes: These can be taken after working out or any other time during the day when you feel like your protein intake is low. The best whey protein powder brands are Optimum Nutrition, Dymatize and Beverly. These can be bought at most supermarkets, drug stores or sports shops.
Multivitamins: As a lot of people don’t get all the vitamins and nutrients they need from their daily diet, it’s good to take a multivitamin to avoid any potential problems in the future. Again these can be bought at most supermarkets, drug stores or sports shops.
Glutamine: This is a supplement that can be found naturally in the body and is used to promote the healing of wounds, burns, cuts etc. It’s also used as a muscle building agent and has been proven to accelerate the growth of muscles. The best glutamine supplement I have found on the market is Creapure®.
Fenugreek: This supplement can help to increase testosterone levels and therefore can stimulate muscle growth. It can also be used to enhance sexual performance. The best fenugreek extract I have found on the market is GTF Trigonella Foenum-Graecum.
Glutamic Acid: This can be used to increase endurance and improve the way your body handles lactic acid, which can prevent the burning sensation in your muscles that you may get when doing high intensity exercise. The best glutamic acid I have found on the market is by Alzchem®.
Endurance Agents: These can be used to increase your endurance levels, making the activity you are doing easier to do and therefore less tiring. The best endurance agents I have found on the market are by a brand called SST®.
Fat Burners: These supplements can help you burn off body fat. The best fat burners I have found on the market are Stimerex-ES™.
Muscle Builders: As the name suggests, these supplements can help you build more muscle mass. The best muscle builders I have found on the market are by a brand called Re-con®.
Testosterone Boosters: These can naturally be found in the body and are used to enhance sexual performance in men. The best testosterone boosters I have found on the market are Virectin®.
Weight Gainers: These can help people who are trying to gain weight by adding more calories to their diet. The best weight gainers I have found on the market are by a brand called Optimum Nutrition™.
Fat Binders: These can be used to decrease appetite and therefore reduce the amount of food you want to eat, which can help you lose weight. The best fat binders I have found on the market are by a brand called Sesathin®. These capsules should be taken before meals.
Carb Blockers: Carb blockers can help block the absorption of complex carbohydrates, this can prevent blood sugar spikes that may occur after eating foods rich in carbs. The best carb blockers I have found on the market are Carb-X®.
Thermogenic Agents: These can be used to increase the body’s natural temperature and therefore promote weight loss by burning more calories. The best thermogenic agents I have found on the market are Clenbutrol™.
Fat Incinerators: These can help to burn off fat within the body. The best fat incinerators I have found on the market are by a brand called Lipo-6®.
Stimulants: These are used to increase the body’s performance, such as increasing energy and focus levels. The best stimulants I have found on the market are by a brand called Blackmores®.
Appetite Suppressants: These can be used to reduce hunger and therefore prevent the user from eating. The best appetite suppressants I have found on the market are by a brand called Quicktrim®.
How To Cycle Steroids Safely
There is a right way and a wrong way to cycle anabolic steroids. If you are going to do it, you need to know how to do it right. Otherwise, you are going to ruin your body and won’t get the results you want.
The first thing you need to do is research. Learn about the cycles that professional athletes use. These are the same kinds of cycles that you can follow as well. The length of them varies depending on personal preference and how quickly your body builds up a tolerance for each compound. However, most beginners will start with a simple 4 week on 2 week off cycle. This means you would take the drugs for 4 weeks and then stop for 2 weeks. This allows your body to rest and recover from any potential damage that may have occurred due to the use of the drugs. It is recommended that you consult with a physician or a professional who understands steroids before beginning any cycle.
Once you have researched, you need to buy your products, which can be found online at several well known and trusted websites specializing in selling anabolic steroids and other supplements. The most important thing is to ensure that the website you buy from has a good reputation and is selling products that are of a high quality. You can easily tell if a product is quality by checking the expiry date on the label and the reviews that others have said about it on the website.
Once you have your cycle mapped out, you need to set up a maintenance plan for after your cycle. The best thing to do here is start with a PCT (Post Cycle Therapy). This will help bring your body back to normal after your cycle.
There are several different types, so it is important that you research the different PCTs and choose the one that sounds like it will suit your needs best. Keep in mind that a PCT should not be started until at least 2 weeks after your last anabolic steroid was taken.
Benefits Of Bodybuilding
There are many benefits of body building, some of which include:
Greater Self Esteem: One of the most noticeable effects that taking part in body building has on people is that it increases their self-esteem. This is because they feel better about their appearance and this feel good factor carries through to other areas of their lives.
Better Overall Health: A lot of people engage in body building because they want to be healthier and live a longer life. You don’t have to be a professional body builder with an interest in winning competitions to gain these benefits either. Even if you just want to look good on a night out with your friends, the fact that you are taking care of your health will still benefit you in the long term.
Better Mood: It is not just physically where body building benefits people’s lives, it can also have a positive effect on your mental well-being too. Many people who take part in body building, especially in competitions, have noted that they feel calmer and less stressed. This is because the exercises involved release endorphins into the body, which are responsible for making people feel happy and this feeling can last for many hours after the exercise has taken place.
Greater Confidence: Another benefit that is pretty much universal among all body builders is enhanced confidence. Whether you’re a man or woman the fact you feel better about how you look will make you feel more sure of yourself in day to day life. You’ll wonder why you didn’t take up body building sooner!
Taking Care Of Your Skeleton
The human skeleton is an important and complex structure that plays a vital role in the human body. As the name suggests the skeleton provides support and frame for the body. It also acts as a storage center for certain minerals, such as calcium, and is involved in some cellular activities.
The body contains two hundred and six bones at birth which by adulthood decreases to one hundred and sixteen bones due to the fusion of some bones together. The human skeleton is a complex structure composed of three parts, these are the axial skeleton, the appendicular skeleton and the skull. The skeleton also has several different types of bones, these include the carpal bones, clavicle, stapes, scapula, radius, sternum and vertebrae. The skeletal system is an important feature of the human body and as such requires proper care to ensure correct development and maintenance.
The skeletal system consists of two hundred and six bones. The two hundred and six bones in the body are one of the most important systems in the body. They give our body form, support, houses our organs, protects our organs and gives attachment to our muscles so that we may move.
The human skeleton is very complex structure that provides support and shape for our body. The human skeleton also allows our body to move through its connection to our muscles. The human skeleton also provides protection for some of the most important parts of our body such as the heart, brain and lungs. The human skeleton is made up of two hundred and six bones in which babies are born with more, however as we grow older some of these bones fused together. For example the bones in your thumbs are fusion of four separate bones, this process is known a ossification and by adulthood all of our bones have ossified.
Our skeleton also provides our body with minerals, such as calcium, which is necessary for healthy bones and teeth. The human skeleton also helps in other functions within our body, such as blood clotting.
The skeletal system contains three different types of bones: the axial skeleton, the appendicular skeleton and the skull. The axial skeleton is the part of the human skeleton that contains the bones that run from head to toe. This includes things like the spine, ribcage and skull.
The appendicular skeleton contains the bones that enable us to have mobility such as the arms and legs. Finally, the skull which forms the head is also a part of the skeletal system.
The Skeletal System
Our axial skeleton connects all of our other systems together.
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Learning anytime, anywhere: Advanced distributed learning and the changing face of education by JD Fletcher, S Tobias, RA Wisher – Educational Researcher, 2007 – journals.sagepub.com
Predictors of running-related injuries in novice runners enrolled in a systematic training program: a prospective cohort study by I Buist, SW Bredeweg, KAPM Lemmink… – … American journal of …, 2010 – journals.sagepub.com
15 Minute Abs Workout: Get Real Results Anytime, Anywhere by J Pagano – 2008 – books.google.com