Not all exercises are the same or reap the same results. Some work faster than others. Some target only certain parts of the body. Some shed off the extra pounds but still do not tone the body. Those wishing to have an overall better and leaner body should give the following body firming workout solutions a go.
Combine Cardio and Resistance Exercises
Instead of focusing on just one kind of exercise – cardio or resistance exercise – in a single session, try alternating between the two types of workout. Work the entire body using a combination of cardio training such as jogging, cycling, swimming and rope skipping and resistance training such as weights, circuits, Pilates and yoga. A good way is doing several short fast shuttle runs between resistant exercises.
Opt for Compound Exercises
Compound exercises are multi-joint movements that exercise several muscles or muscle groups at the same time. These are ideal if the aim is to work the entire body, not just a particular muscle group, as it is with isolated muscle exercises. Push-ups and squat exercise are examples of compound exercise. Push-ups work the chest, shoulders and triceps while squats engage muscles in the lower body such as the quadriceps, hamstrings, calves, glutes as well as the lower back.
As compound exercises involve many parts of the body, they also burn more calories; boost body coordination, balance and reaction time; improve joint stability and give you a full body workout.
Do Interval Training
Researchers from the University of New South Wales have found that interval training is efficient in helping to shape up the body. They divided their study subjects into two groups – sprinters and steadies. The sprinters did a 20-minute interval workout on the exercise bike by pedaling very fast on 8-second intervals followed by 12-second recovery intervals (pedaling slowly). The steadies, on the other hand, were instructed to pedal steadily at the same pace for 40 minutes.
Both groups did the training for 15 weeks and at the end of the trial, the sprinters got fitter and lost three times more body fat than the steadies. And the sprinters did only half the exercise!
Swap Rest Days with Active Recovery
In between training days, don’t just stop working out at all. Instead, do something light or focus on different muscle groups. If running is the core exercise, swap it with walking or swimming on the usual “rest days”. If you usually do weight training, try a walk or yoga in between the training days.
Ditch the old sit-up routines to get a flat stomach. They don’t really help with flattening the tummy and worse, poor techniques can injure the neck and back. Instead try Pilates or pull the belly button in towards the spine so that the stomach is flat. Then lift the head up and pull the shoulders back. This works and strengthens the core abdominal muscles. Without a strong set of core stomach muscles, the tummy will never be flat.
Firm the body by restructuring your exercise programs. Try combination exercises, compound workout, interval training, swapping rest days with active recovery and proper abdominal toning. Most practitioners of these training solutions will be able to see results within weeks.
References:
Donna Jones. “Firm Up Faster” in Good Health and Medicine magazine. Australia: ACP Magazine, May 2008.
 |
