Child’s Play: Combination Exercise

Posted by Katarina Nolte at 3:55 pm

Let’s assume that you sit a lot, can’t seem to drag yourself to the gym, easily feel bored with exercise and are annoyed with your flab.
How do you maximize the effect of your rather rare workouts, stay excited, and get and stay lean?

It’s actually quite simple and it’s called combination exercise.
Here’s what you do.
Find a gym in which you are happy with the equipment, the crowd, the aerobic courses, and overall atmosphere.

Atmosphere is very important. You will want to be able to relax at your gym.
When your mind is relaxed in a particular place, your body can thrive.

First make sure you know how to use all of the gym’s equipment.
Try out everything. Then try the courses one by one.

Once this is done, start developing your own combinations.
The basic goal is to do something different (this does not include hanging out and babbling) each time you visit your gym.

Next you do the following:

1. Warm up (elliptical, treadmill, bicycle, etc.) for 20-30 minutes.

2. Start your combination exercise. Resistance (free weights/machines) – aerobic exercise (jump, jumping jacks, lunges, pushups, squats, dips) – back and forth. One resistance exercise – one aerobic exercise.

3. Finish with a set of stretching exercises.
Always, always stretch post workout, never pre workout (unless you’ve already been walking or riding a bicycle for 30 minutes).

4. Eat or drink a small snack containing protein (amino acids).

5. Use the steam room for about 10 minutes (keep it short and sweet). Relax your mind further.

6. Take a shower.

7. Get some oxygen.
Being outdoors for 10 minutes pre and post workout would be a good idea.
If you are bored, get a bicycle with one of those gel seats with a whole in them (gender independent).

Why does this work?

Combination training works because you are stimulating your muscles and the rest of your body (including your mind) to constantly adapt to what you are doing.

Compare it to the behavior children exhibit when they play. One minute they’re racing, the next they take it easy, back and forth.

As children we do this instinctively, but as we age, society discourages such behavior as immature, never mind that the older we get the more out of shape and unhealthy we become.

The idea is to create variety, excitement, enthusiasm, beautiful results, relaxation, circulation, basically everything you can think of in a single round of exercise.

It keeps you going while you’re at it and it keeps you coming back to the gym.

Circuit Training: http://en.wikipedia.org/wiki/Circuit_training

Calisthenics: http://en.wikipedia.org/wiki/Calisthenics

Interval Training: http://en.wikipedia.org/wiki/Interval_training

Isometric Exercise: http://en.wikipedia.org/wiki/Isometric_exercise

Plyometrics: http://en.wikipedia.org/wiki/Plyometrics

Stretching: http://en.wikipedia.org/wiki/Stretching

Supercompensation: http://en.wikipedia.org/wiki/Supercompensation


Good Health!

Katarina Nolte

http://www.katarinanolte.com

Enter your email address:

Delivered by FeedBurner

Subscribe in a Reader


88/31







© 2010 Katarina Nolte Suffusion WordPress theme by Sayontan Sinha