Abdominals are the focal point of a well-developed physique. A lean, muscular waistline is indicative of the active lifestyle. Here are the main keys to exceptional abdominal development: Keep repetitions between 10 and 30 Eliminate exercises that tend to emphasize the development of the hip flexors Work out from large to small (lower abdomen, than […]
How much time should you spend weight training?
It depends on your level of fitness and how many exercises and sets you are going to perform. For all body weight training per session: 50 – 60 minutes is a right time. Don’t forget, that you have to: Warm up for at least 7 min before workout Stretch for 5 min after warm up […]
Rest between weight training sessions
2 to 4 days of rest, depending on the intensity of the workout is the right time for recovery, writes Ben and Joe Weider in their book The Edge – The Weider Guide to Ultimate Strength, Speed and Stamina: The exact time it takes your muscles to fully recover from a weight training session will […]
Calculating your target heart-rate zone
Step 1. Calculate your maximum heart rate. Your maximum heart rate is 220 minus your age. For example, if you are 50 years old, your maximum heart rate is 220 – 50 = 170 beats per minute Step 2. Find your target heart-rate zone. Level 1, low-intensity, the target hearth-rate zone is 50 to 60 […]
My work out system
Here is my super efficient workout system: Day 1- Resistance workout Day 2- Cardio- long slow distance Day 3- Cardio- Interval training Day 4- Resistance workout Day 5- Cardio- long slow distance Day 6- Cardio- Interval training Start all over again with day 1. Day 1 All body resistance workout – consisted of 90 percent […]