Building muscle and toning your body is not an easy process. While many people want to improve their fitness, only a few people are willing to put in the hard work and endure the pain. Below is a 3-step guide for improving your fitness level. If followed to the letter, this guide can help anyone to gain a significant amount of muscle mass and improve their endurance, thereby boosting their fitness level.
Step 1: Come Up With a Workout Program
Everybody knows that exercise is the key to physical fitness. What most people fail to contemplate is the fact that it takes a lot of planning to exercise. The first thing you need to do is make a plan on how you are going to exercise. Your plan should clearly state the types of exercises you are going to perform on each day of the week. The plan should also take into consideration the cardio workouts that you intend to perform. Once your plan is ready, you can start implementing the plan. The best way to go about it is to start slowly and increase the intensity of the workout gradually over time. For instance, you can increase both the number of sets and reps with every passing day.
Step 2: Consider High Intensity Interval Training
HIIT, as it is commonly referred to, is a type of workout that only takes a couple of minutes to complete, but has the same benefits as a long cardio workout. It is important to note that HIIT workouts have both strength and cardio benefits as they work both the heart muscles and muscles in the legs, stomach, abs, back and everywhere else in the body. You can choose between cycling, sprinting and swimming, but you can perform virtually any type of workout as a HIIT. If cycling, start by warming up for 3 minutes before you cycle fast up an incline for 90 seconds. After the 90 seconds, slow down your pace and relax as you go back to the starting point. Repeat the same procedure for at least 20 minutes. The type of gains you get from this exercise will be greater than cycling continuously, at a moderate speed, for several hours.
iii) Remember to Warm Up and Down
Most people often think that warming up is a complete waste of time. The truth, however, is that warming up prepares the muscles, lungs and heart to operate at their best to ensure you get enough oxygen and energy to power the high intensity exercises that you are about to perform. After completing the workouts, remember to also warm down to slow down your heart rate and relax the muscles gradually as this will help prevent muscle cramps and other injuries.