When Going to the Gym Just Isn’t Enough
Everyone knows that regular exercise is beneficial to your overall health. If you’re faithfully hitting the gym and logging a full 30 minutes on your favorite cardio machine, that’s great, but you could be getting a lot more out of your workout.
While any exercise is more beneficial than just sitting on your couch, mixing up your routine could have added benefits. If you’re like most people, there’s probably an exercise or two that you absolutely hate, but did you ever wonder if maybe you dislike them so much because they’re working a weaker area of your body?
To fix those weak spots, create a variable routine that targets each of your major muscle groups. You should also alternate between focusing on increasing flexibility, building muscle and improving cardio.
A dynamic stretch to increase your flex
No matter how much you work out, daily commutes and long hours of sitting at a desk can really hamper your flexibility. A dynamic stretch, such as the forearm-to-instep lunge, can increase flexibility in your hips, hamstrings and lower back.
Give it a shot: Starting with your left foot, step into a lunge and bend forward at the waist. Your left forearm should be on the ground with your elbow touching the inside of your left foot. Your right hand should also be on the ground. Next, keep your right hand on the ground and twist your torso while reaching upward with your left hand. Return your hand to the ground before straightening your left knee and resuming a standing position. Repeat using the right leg, and try to complete about 3 to 5 reps on each side.
Building muscle doesn’t always mean bulk
Some people skip strength training altogether because they don’t want large, bulging arms and legs. But the truth is, it takes significant effort and specific exercises to gain that type of muscle mass. However, incorporating a simple strength-training move, such as the opposite arm/leg lift, can help you retain bone strength and raise your metabolism.
Give it a shot: Start from a kneeling position and place both hands on the ground in front of you. Your arms should be straight and your back should be parallel to the ground. Raise one arm off of the ground, holding it straight out in front of you, while extending the opposite leg behind you. Stretch your arm and leg in opposite directions and hold this position for 5 seconds. Return to your original position and repeat the move, alternating sides for 10 sets.
Kick up your cardio with sprints
Whether you’re on the treadmill or logging a few mile outdoors, adding a few sprints to your regular run will improve your cardio and has many other benefits, such as burning fat and building muscle.
Give it a shot: After you’ve warmed up, try sprinting for 10 to 30 seconds and then slow it down for about 30 seconds. The point is to go a bit faster than you would normally be able to for a longer period, but there’s no need to overdo it. Try to complete at least 3 to 5 sets during the first few workouts, but add more sets or increase your speed as you feel able.
If you’re already making it to the gym on a regular basis, adding a few moves like these will help you get the most out of your workout. If you want to focus more on a specific area, check in with one of the trainers at your gym for some additional targeted moves. Whichever workout you choose, just mix it up and keep hitting the gym.
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There is no question that we all wish we could look like the models on the magazines, or the toned and ripped athletes that we see on TV and the movies. The problem is that a lot of people seem to want everything to happen fast and they expect to get huge rewards from very little efforts. This is something that we can see happening in all areas of life. Individuals looking to become wealthy by working a few months on a new idea, or people hoping to achieve the body that Brad Pit had in Troy, by going to a gym for a couple of months and eating energy bars every night. 
Whether you’re in your twenties yourself or you are raising kids, it’s important to instill good fitness habits at this age as they will greatly improve chances of being healthy and fit later on in life. This sounds logical, but it is also based on research, where early twenty somethings were studied, and the ones who practiced good fitness habits were healthier later on in life. It doesn’t require that you go to the gym seven days a week, it just requires that you create a lifestyle that incorporates a few habits suggested by accredited fitness experts.
It is common for people to make New Year’s resolutions year in, year out. But the hard part is seeing those resolutions through. Hitting the gym or eating right is usually number two or three on the list right after quitting a bad habit or looking for a better career.
Working out is essential to staying healthy and having a longer livelihood. But exercise alone tends to constrict muscles, create soreness and body aches. 
Walking is a great addition to your current workout routine. It has a plethora of benefits and is a universal exercise. You can do it anywhere, and mostly anyone can do it, it’s free, it doesn’t require special equipment, and you can do it any time of day. By just adding 30 minutes of walking into your daily workout routine, you can change you! The benefits are countless. 
Sitting all day at a desk can ruin what you’ve worked so hard for at the gym. What can you do to keep fit and healthy at work? There are many ways to exercise while working at your desk in the office each day. Don’t let your hard work go down the drain.
You may already have a well developed training schedule that includes weight training, cardio/aerobic exercise and resistance training, but have you thought of adding some yoga. Because of its perceived gentle nature, yoga is often overlooked as an extremely effective complement to a regular exercise routine. Adding a little bit of yoga to your training/workout routine will offer many benefits. Ultimately, it will help you strengthen and tone your muscles evenly as you work out. The poses and meditation also enhance your flexibility, balance, and contribute to a happier training routine.
Hiking is a great way to get outside, get some fresh air, enjoy your environment and get in some excellent exercise. It’s an easy, inexpensive addition to your workout at the gym. Find a local Conservation Area, National/State Park, or just a trail in your neighborhood. 
We already know how great aerobic activities are for your heart, body and mind. After all, regular cardio exercise has been shown to reduce body fat, decrease total cholesterol, boost mood, lower resting heart rate, and improve heart and lung function but how can we add to traditional cardio fitness to keep your workouts interesting.Try something fun, something that you wouldn’t really think is a cardio workout. Get your trainer involved too. They will keep your cardio routines fresh so you don’t start dreading it. You may not realize that a lot of the activities you may do around the house, or do with your kids are great cardio workouts. 