The routine consists of push-ups, sit-ups, pull-ups and running. If you have bad knees you can substitute a bike just triple the distance that you would run. To start off, if you have not been active for a while (a month or more)you will separate your muscle endurance and cardio.
I will cover the muscle endurance first. 30 pull-ups, 100 push-ups, and 80 sit-ups. In that order all with a three minute break in between. Some of you might be thinking that’s a lot others maybe not enough. All these numbers are subject to revision. If you can’t do one pull-up, stand on a chair and help yourself out. If you can’t do 10 push-ups, go to your knees. If you can’t do 25 sit-ups, do crunches. That being said, don’t cheat yourself. You only get what you put in.
Next comes the cardio portion. For a lot of people this is the tough one to do. It’s time consuming, boring, and you sweat. Out of all the workouts I’ve read, no one has mentioned this. I can lift weights for an hour and not sweat so much that a shower is absolutely necessary. Running, or any cardio for that matter, has to include a shower. So find a time that is conducive to a shower and do your cardio then. Cardio is really all about distance. I go for a minimum of two miles. Again, you can work up to that, but don’t cheat yourself. Many people would be amazed the distance they can go.
Now then, when you are first starting out, I would recommend doing running on Monday, Wednesday, and Friday. That would leave muscle endurance for Tuesday and Thursday. I always take the weekends off, but just a side note, muscle and general fitness levels start to deteriorate after 72 hours. Once you get comfortable with the workout, do both the cardio and muscle endurance on Monday, Wednesday, and Friday. Eventually work up to four or five days a week never having a 72 hour break in between.
That’s it! Follow that workout and in a couple weeks you will notice an good change in your physique and an overall gain in your energy level. Work with the numbers of reps and distance with your perspective level and every week add a little more till you are at the level I state in the article. From there anything you add is on you and what your goals are. Enjoy!
Changing one simple thing during your muscles exercise could change the entire results you are getting. This simple thing is the one that almost anyone over looks.
Usually for muscles exercise one widely accepted concept on timing is that the lifting should be under full muscular control, the pause should be temporarily, and then the lowering again under full muscular control. For those who are seeking a higher result than average people a different system would be valid in many situations.
Many have overlooked the concept of timing during exercise, it is believed that timing is only important in aerobics and not weightlifting, but this is a real misconception. Altering the tempo of your muscles exercise routine is very important, for example in some occasions slow training is ideal and gives better results although on other occasions it is better to train fast, it all depends from the individuals and the results wanted.
One thing we all know is that the human body adapts to anything with ease and acts in response to different variables, so by changing the speed of exercise the body will adopt to these alterations. Speed of muscles exercise is extremely important when trying to achieve maximum results. One of the often-neglected aspects of speed is the pause, for example for bench-pressing it has been shown that a pause of four seconds while the muscle is contracted has an improved effect in muscle power.
In order to develop maximum strength research shows that slow-speed lifting done with heavy weights has a distinct advantage over high-speed lifting. By slowing down the movement there is an increase in duration of the stimulus and the level of tension on the muscle; this increases the development of the muscle muss. Research shows that varying the speed of muscles exercise instead of keeping it constant has a greater overall impact.
One thing to bear in mind when altering the speed of muscles exercise is that only athletes that have a solid base of maximum strength should apply this type of technique, at the beginning it is better to perform slowly and develop the muscles before starting to use advanced techniques. For bodybuilders though it is safe and advisable to alter the speed of training to create maximum adaptation. Fact remains that slow speed muscles exercise make the muscle work harder but at the same time slow speed muscles exercise should not be the only way to exercise as muscle requires a variety of stimuli for optimal growth.
Another important muscles exercise principal related to timing to understand is “Rest Intervals”, and that there is an inverse relationship between rest and reps: The more the reps, the lighter the weight and the smaller the rest. It seams though that the nervous system cells take longer to recover then muscle cells, meaning that the nervous system is not fully recovered to effectively activate the muscle fibres accountable for growth. Counting repetitions for maximum muscles exercise results is important but is also important to know how long you rest between exercises, hence calculating how long it takes for a complete set