Your Workout Routines
You will find that
WORKOUT ROUTINES are not complicated or confusing but are simple, effective, enjoyable and will help you achieve great results.
This exceptional equipment will offer you an easy and practical way to isolate and target Specific Muscle Groups with tried and tested Training Techniques. And better still you will have the convenience of this, all in your own home.
You will attain the results you're looking for when you unlock your full potential with the help of this surprisingly simplistic, yet dynamic and functional Workout Equipment.
You may have already experienced the benefits of using Exercise Balls and Resistance Bands in your Workouts, and that's great.
But if you haven't why not challenge yourself and try something different. You too have the opportunity to discover a new dimension in Workouts that may lead you to the results of your dreams.
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UNDERSTANDING THE TERMINOLOGY
You may not be familiar with of some of the
used to describe different aspects of Workouts Routines. When you gain the knowledge on such terms as, Reps, Contractions, Sets, …etc, then it becomes so much easier for you to read, follow and eventually design your own Workout Programs.
You can gain a full understanding of programming when you understand , what is being said.
IT'S TIME FOR A CHANGE.
Workout Routines need to be varied over time for you to continue achieving results and to keep it interesting. When you do the same Workouts with no change all you will achieve is boredom and a lack of Motivation will develop.
As you will find the basic Movements in Training a certain Body Part will always be the same, this is because all Muscles only perform one function.
So by changing, WHAT YOU USE TO WORKOUT.orALTERNATING WITH DIFFERENT EXERCISES.
This will ensure that your Workout Routines progress and prevent your Body from adapting to the Exercise Movements. There are many different
that you can introduce into your Exercise Ball and Resistance Band Workouts to achieve this. Some you may be familiar with and others may be new to you, but they all can provide the necessary change of direction that drives progression.
Your Body is designed to learn and adapt to its workload, so as you become more familiar with the Workouts you will find them easier to do.
This is when you need to change the Workload (increase the Resistance) or the amount of Work (sets and reps) performed. This sends a message to your Body that it needs to change once more to the increased demand and therefore become Stronger, Toned or maybe increase Endurance, whatever your Workout Goal maybe.
I would recommend following a Resistance Band Workout Routine for approximately 6 – 8 weeks and then making some changes to keep it varied and to progress. You don't need massive sweeping changes, it could be as simple as adjusting your Resistance (load) that you are using for a particular Workout or maybe increase or decrease your amount of Reps in your Sets.
And you always have another option of a complete change in exercise, you could take a certain exercise out of your Workout Routine all together and swap it for another.
That's the great thing with Workout Routines, nothing is set in stone, you have the flexibility to pick and choose what is right for you at any given time.
Workouts can be performed in different styles; for instance you may Workout every second day, with Exercises covering the entire body. This is a one day on, one day off full Body Workout Routine.
If this is your choice you could Workout on Monday, Wednesday, and Friday and have Rest days on Tuesday, Thursday, Saturday and Sunday. Even better results would be achieved by doing some type of Aerobic Exercise on the days in between your Resistance Band Workouts.
Workouts should be divided into different areas of Exercises that target Specific Body Parts (regions). It is a good recommendation to Exercise Larger Muscle Groups first, then work towards Smaller Muscle Groups.
You can use the following list as a guideline,ChestBack (upper and lower)Legs (upper and lower)ShouldersArmsAbdominals
This enables your available initial energy reserves to be used to exercise the Larger Muscle Groups first and the Smaller Muscle Groups will act as assisting or stabilizing Muscles during the movements, also adding to their workload.
In this way all of your muscles are used effectively to target your entire body and you will achieve a balanced Workout.
There is additional information on which Muscles Assist and Stabilize on each of the Workout Pages that cover certain Muscle Groups.
YOU NEED TO ALWAYS WARM UP and COOL DOWN.
An important, but usually overlooked component of a Workout Routine is the
Warm-up and Cool-down
phases. This allows for the blood supply to be increased to the Working Muscles prior to any significant Load or Resistance being placed upon them. It can also aid in recovery and help ease Muscle soreness.
This is also the perfect opportunity for you to increase your Flexibility. This is a wonderful asset for you to have and is very beneficial, allowing Muscles to contract and work through a full
Range of Motion.
DO YOU KNOW CORRECT BREATHING?
That may come across like a bit of an unusual question, "Of course I know How to Breathe", your probably thinking. You do it naturally, automatically, you never have to give it a thought.
Well you right, all this is true but when it come to Workouts some people will breathe incorrectly
It is also vitally important that you know Correct Breathing Techniques when doing your Workouts. DO NOT HOLD YOUR BREATH during a Movement or Exercise. You should inhale before you start an Exercise and Exhale during the Exertion (load) phase of a Movement.
Please keep this in mind because some people have a tendency to hold their Breath when they are concentrating on something new or doing something that they find strenuous. Simply breathe through the movement and it will feel natural and before long you wont have to think about it.JUST REMEMBER TO KEEP BREATHING.
TO MAKE PROGRESS YOU HAVE TO LOOK AT THE PAST.
We cannot remember everything all the time, it's just to hard. I suppose that's why they first invented pens and paper. Sometimes to keep track of where you are going , you have to be able to see where you have been.
And this is particularly true for your Workout Routines. You will benefit from keeping track of such things as,
ON WHICH DATES DID YOU WORKOUT.
WHAT RESISTANCES HAVE YOU BEEN USING.
CHOSEN TRAINING TECHNIQUES
AND WHATEVER INFORMATION YOU FIND IMPORTANT THAT REFLECTS ON YOUR WORKOUTS SO YOU CAN PROGRESS.
A Workout Journal is excellent reference tool to look over and see the improvements gained as well as any personal notes on favourite Exercises, music used and even the way you feel. Basically anything to do with your Workouts can be recorded and used for inspiration.
A Workout Routine Sheet is an ideal way of keeping track of the Exercises performed during your Workouts. It could be a list of your Exercises, from Larger Muscle Groups down to Smaller and how many Sets and Reps were performed for each Exercise. The Resistance used should also be recorded so progression can be tracked.
Therefore I have included for you a FREE PRINTABLE WORKOUT SHEET that you can use and you can find it on the "Beginner Workout Routine Page. You can printout as many as you want, depending on your level of experience.
Workouts should be Fun and Enjoyable, Challenging but not too Difficult. They should be balanced so the entire Body is Exercised. They should also be graded from Beginner to Advanced.
Click on any of the following WORKOUT ROUTINE LINKS that you think will suit your experience or fitness level. Read through the information there to gain an understanding of the recommendations and above all remember to,ENJOY IT. BE MOTIVATED. CHANGE YOUR WORKOUTS, ADD VARIETY. JUST DO YOUR BEST.
Change takes Time and Commitment, especially when you are talking about your Body. We all have different Body Types, Fitness Levels and Health and Fitness Goals. You don't need to compare yourself to others or Challenge yourself with unrealistic Goals. This will only discourage you and hamper your development.
You and only you decide what is right for you. Don't listen to the negatives that can sometimes find their way into your life. Be Positive and know that by doing your Best, you will be your Best.
Click here for "BEGINNER RESISTANCE BAND WORKOUTS".
Click here for "INTERMEDIATE RESISTANCE BAND WORKOUTS".
Click here for "ADVANCED RESISTANCE BAND WORKOUTS".
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