Top 4 workouts to improve your general fitness

Top 4 workouts to improve your 

general fitness



You can develop your overall fitness by working on three key areas: your cardio endurance, your muscle strength and your muscle endurance. Whereas some workouts target very specific areas (to improve things such as muscle size, tone or performance), improving your general fitness is a broader goal that relies on a combination of cardio exercise and weight/resistance training.
We would suggest you include a mix of cardio exercises and weight/resistance training exercises into your weekly workout routine to make you feel fitter and stronger.

CARDIO TRAINING WORKOUTS:

The following exercises will give you a good cardio workout and they can all be carried out on either a rower, treadmill or bike. Mix up your equipment choice to keep your workout fresh and interesting:
Beginners
1 round = 20 seconds sprint + 1.5 minute rest
Complete 10 rounds
Intermediate
1 round = 30 seconds sprint + 1-minute rest
Complete 10 rounds
Advanced
1 round = 30 seconds sprint + 30 seconds rest
Complete 10 rounds.

WEIGHT/RESISTANCE TRAINING WORKOUTS:


A kettlebell is a super versatile piece of gym equipment which will give your whole body a good workout. Kettlebells can be used to intensify squat, lunge, abs and arm exercises, and as such using them in your workouts will strengthen your leg, arm and core muscles:

Kettlebell workout
Completing all five exercises = 1 round. Aim for 5 – 10 rounds:
  1. 20 seconds of kettlebell swings  10 seconds rest.
  2. 20 seconds of goblet squats. 10 seconds rest.
  3. 20 seconds of farmer’s walks (kettlebell in each hand). 10 seconds rest.
  4. 20 second of kettlebell halo. 10 seconds rest.
  5. 20 seconds of windmills 10 seconds rest.

TRX WORKOUT

According to our latest research on popular gym equipment, the TRX system is one of the least used pieces of apparatus in most gyms. However, our gym managers believe it’s also one of the most effective pieces, helping to improve muscle strength in your legs, arms and core. The workout below is a great way to improve your general fitness, and is a much better way to spend your time in the gym than waiting to use busier machines:
Completing all six exercises = 1 round. Aim for 5 – 10 rounds:
  1. 20 seconds TRX Overhead squat. 10 seconds rest
  2. 20 seconds TRX Y fly. 10 seconds rest
  3. 20 seconds TRX Rows. 10 seconds rest
  4. 20 seconds TRX feet elevated press up. 10 seconds rest
  5. 20 seconds TRX hamstring curls. 10 seconds rest
  6. 20 seconds TRX knee tucks. 10 seconds rest

Comments

Post a Comment

Popular posts from this blog

tyre workout for weight loss - 5 TOP CROSS TYRE EXERCISES

Image
Doing the same old exercise routines or gym workouts can get boring. Thankfully, a well-equipped Commercial Gym Setup offers different varieties of equipment that can bring back the zing to your exercise regime. One such is the tyre – yes indeed, the same tyre that we see in vehicles, or perhaps a variation of it. Why Tyres though? Though unconventional, the cross tyre is a functional training device that can enhance strength and body conditioning in a holistic manner.  It works differently than traditional machines and helps build explosive power in the lower body which makes it popular with athletes like football players and wrestlers. Often seen in a Cross fit Gym Setup, tyres are a surefire way to get a challenging yet effective and fun workout. Understanding the benefits of Cross Tyre/Tire Gaining muscle strength and conditioning is of course why we do strength training.  But we know there are other benefits too. A recent Australian study has shown just how important Strength-buil
Read more

Correct Your Gym Posture Now With Tips From Our Trainer

Image
If the eyes are the windows to the soul, then posture is a lens to our health. Sit and stand with proper posture and you will physically look 10 years younger—and 10 pounds lighter. Psychologically, good posture conveys confidence, poise and leadership. Unfortunately, few of us exhibit good posture, let alone perfect posture. In fact, poor posture often develops so gradually that you may notice its symptoms (back and neck pain, tightness and stiffness, increased injury and some loss  to  your normal range of motion) long before you notice your shoulders hunching over. Luckily, you can correct your posture by incorporating some simple   posture exercises and stretches into your workout program.   Proper Posture Defined Good posture results when the muscles of the body align properly, allowing for efficient movement. When your body's muscles and joints are balanced and supported, you're better able to perform everyday activities, such as squatting to pick up laundry or running do
Read more

6 Gym Exercises to Help Build Strength for Running

Image
Training for running events by running, as you’d probably expect, is a very good idea. It’s pretty much a necessity in fact, if you want to maintain, improve and progress. However, there’s a lot more you can do to support your running if you want to ensure you’re getting the best out of it. Training in the gym is often seen as something that contradicts running training. Especially for longer distances, where the concept of putting on muscle and weight has obvious implications. In actual fact gym training, and weights in particular, are highly beneficial to any runner, whether you’re a sprinter or an ultra-marathoner. Building strength Firstly, weight training allows you to build strength.  Now, strength may not be something you usually associate with running, but it means a lot more than the ability to lift something heavy. Muscular strength is defined as “the ability to exert a maximal amount of force for a short period of time”, in the context of running that means you have an incre
Read more