6 Reasons Why You Need an Exercise Break

Either you have exercise for fun, for weight loss program or for toning your body, the exercise intensity should be adjusted to your own body. That's why there is no instant way to lose weight or to build muscles. High intensity exercise is not always correlated to better result.

Want a proof ?....

Have you ever got these symptoms during or after your workout session ?

Decreasing performance

You are in a good shape, and in a high mood to have an intense exercise today. But when it comes to muscle exercise, suddenly you face a difficulty to lift the same weight you usually have. Why?

Rapid pulse

At night after exercise...your heart is still pulsing rapidly that force you to stay awake for hours. What's wrong?

Lack of fitness motivation

You are a fitnessholic, and exercise has become your favorite activity. But today...you really don't feel like going to the gym neither to do exercise at home. Suddenly exercise becomes a responsibility. What happened?

Decreasing immune system

Up till now you are proud of your health, as one of sport's benefits is increasing body immune system. But lately you get sick so often even though you keep maintaining your exercise schedule. What's wrong?

Recovery Problem

In a healthy person, recovery after workout usually takes 1-2 days time, depends on the exercise intensity. However after your last exercise, you still got soreness and exhausted after 4 days. You feel weak and lose concentration at work. Is it normal?

Lose appetite

This has gone too far! When you lose your appetite, you won't regain your energy to do another exercise. And if you force yourself to continue your exercise, you will only torture your body!

So, what is going on here ?....

Within your routine exercise and obsession of weight loss or muscles toning, you have unconsciously come to a level of overtraining. Overtraining doesn't mean you lift a heavier weight or run faster than usual. Overtraining happens because you do not give your body enough time to recover. This is where you need an exercise break before having another exercise.

There are two types of exercise break :

Exercise Break Between Exercises

If you used to have intense daily exercise, then you can choose cardio-muscle exercises combination in every session. However, do not train the same muscles (back & chest or triceps & biceps) exercises on the same day. To avoid overtraining, have one week exercise break after every 8 weeks of exercise. You can have a swim or enjoy other sports that you like just for fun, remember...you're on an exercise break!

For men or women who don't need intense exercise, and only go to the gym 2-3 days a week, you can have your exercise break between your exercises to recover your muscles.

Exercise Break Between Sets

Either cardio exercise or muscle exercise should be performed with exercise break between sets or session.

Cardio exercise

20 minutes exercise break between 2 sets of 30 minutes of static bike, is believed to burn more fat than having 60 minutes nonstop exercise. It's because your body will use the exercise break period to get more energy from the fats. Use the exercise break period to do stretching or light treadmill.

Muscle exercise

Exercise break is very important in weight lifting exercise, to optimize your exercises. The rule of exercise break depends on your goal in having weight lifting exercise.

* For toning muscle: 30-60 seconds between sets, with minimum 10 repetition each set.

* For muscle resistance: 30 seconds between different muscles or 3 minutes between the same muscles, with 12 repetition for each muscle.

* For muscle strength: 3-5 minutes between sets, with 3-6 repetition each set.

Start a healthy exercise by inserting exercise break in your exercise schedule from today,....Happy exercising!

My name is Fanda Amnesiana, an exercise lover. I have written many articles related to exercise, weight loss, and diet at my website: http://www.myexercise-for-woman.com If you are in weight loss program or if you want to tone your muscles, you will find many fun exercises for woman that you'll going to love!

Break Even Your Most Stubborn Exercise and Weight Loss Plateau

They say you can be a jack of all trades, but a master of none. Your goal is not to do everything under the sun, but instead to master a handful of exercises.

The first thing to do is to select a handful of exercises that you want to master. I recommend selecting 5-9 basic exercises that become your bread and butter movements. Such examples could be squats, pushups, chin ups, dead lifts, any sort of kick, running a mile, rowing 1,000 meters and so on.

Now that you have your exercises, your goal is to become more proficient at them. In our cosmopolitan fitness culture we tend to have goals around how we want our body to change. While this isn't bad, I find that those who focus on becoming better at what they do, rather than how their body changes, tend to have the most success.

If you focus on running a faster mile or lifting more weight you might just discover that those physical image goals take care of themselves.

One great way to accomplish this is to attempt to do more work in a given amount of time or the same amount of work in less time.

Like I mentioned before, you can aim to constantly run a mile in a faster time, or you can run a greater distance in 15 minutes.

This also works great for strength training. I like to use a kitchen timer and I set it for 5 minutes. My goal is to see how many reps I can do of the exercise within that 5 minute period. Then on my next workout I try and break my old record.

This is a great way to help you push yourself to that next level.

Of course, using this method will also result in a plateau at some point. No matter how hard you try you are just not going to be able to run a mile any faster or do more than 100 pushups within that 5 minute period.

When this happens you simply change either the work load or the time limit. For example instead of seeing how fast you can run a mile, you now see how fast you can run 1.5 miles or maybe how fast you can run up a long hill.

When it comes to weight training you can add more weight, or even lower the weight to change your potential rep range. You can also use a different time set so instead of using a 5 minute time limit use a 2 minute time limit to make things a little more urgent.

Whatever you do, don't get caught up in the details. Simply remember that your goal is to become as proficient as possible at a handful of exercises and to not stop looking for new performance potential.

Be fit and live free,

Matt Schifferle

Cut Your Workout in Half and nearly double your results! Stop spending hours on exercise that doesn't produce results!

It is possible, and only available at http://www.TheFitRebel.com Head on over now!

Starten Sie ein Bodybuilding-Programm, das Sie bereit für den Sommer, Spring Break, ruft

Wenn Sie nicht die Ziele des Aufbaus des Körpers tun, um der Spring Breakzu erreichen besteht keine Notwendigkeit zur Verzweiflung. Stattdessen Einstieg mit Bodybuilding-Programm, das nicht bis zum Sommer Spring Break beendet werden kann. Jetzt können Sie eine Top-Form immer Sommer starten.
Achten Sie darauf, alle die monitoring-Methoden zur Verfügung, und stellen Sie sicher, dass Sie nicht mehr als 2 Pfund Körperfett pro Woche verlieren. Auf diese Weise können Sie pflegen und sogar erhöhen die Muskeln, wie Sie Fett verlieren.
Dies ist ein vollständiges Programm, das jetzt gestartet wird so dass es sein kann, schlanken Körper zu erhalten, Sie im Sommer einrichten möchten:
Sommer Bodybuilding Training um den schlanke Sommer Körper
View the original article here