 Cardio is often regarded as the exercise of choice for weight loss, but most people especially adults can benefit from adding weight lifting too, as it helps preserve muscle mass more than aerobic workouts.
A study published online Oct. 30, 2017, by the journal Obesity divided 249 overweight or obese adults into three groups. One followed a restrictive diet of 1,200 to 1,800 daily calories. Another followed the diet and did weight-machine workouts (four 45-minute sessions per week, targeting the major muscle groups). The third group followed the diet plus a cardio program of walking (45 minutes, four days a week, at a moderate-intensity level). Over 18 months, people in both the weight training and cardio groups lost an average of 16 to 17 pounds each, while those in the diet group lost about 10 pounds each. The participants in the two exercise groups lost more fat, but they also lost a bit more muscle mass than those following only a weight loss diet. Compared with walking, weight training preserved more muscle mass. The researchers also evaluated muscle strength in the legs, which improved with both the walking program and weight training. Weight training added to weight-loss efforts, especially when combined with modest aerobic exercise, offers the best approach to maximize potential health benefits. Basic full body workout program by Tranquillity 360 Fitness Personal Trainer Malachi Cephus Day One Upper Body Workout Exercise Sets Reps Dumbbell Bench Press 4 8-12 Machine Chest Fly 3 10-15 Dumbbell Row 4 8-12 Lat Pull Down 4 8-12 Machine Shoulder Press 4 8-12 Dumbbell Lateral Raise 3 10-15 Machine Triceps Dip 3 8-12 Lat Pull Down 4 8-12 Machine Shoulder Press 4 8-12 Day Two Lower Body Workout Program Exercise Sets Reps Leg Press 4 8-12 Dumbbell Stiff Leg Dead Lift 4 8-12 Leg Extension 3 12-15 Leg Curl 3 12-15 Standing Calf Raise 3 20 Upper/Lower workout programs are great, because they allow you to hit each muscle group twice 4 times week with three days. This workout is a 4-day upper/lower workout program that utilizes only machine, dumbbell, and bodyweight exercises. Tranquillity 360 Fitness have a full range of different types workout programs that can be bespoke to fit your workout goals.
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 Decades of sedentary behaviour (for example, sitting during most of your waking hours) can cause your heart muscle to shrink and stiffen. But for long-time couch potatoes, a mash-up of different types of aerobic exercise may help restore heart health, a new study suggests.
For the study, 53 healthy but sedentary middle-aged adults were divided into two groups. One (the exercise group) did high- and moderate-intensity aerobic training four or more days a week for two years. The other (the control group) engaged in regular yoga, balance training, and weight training three times a week for two years. Each week, the exercise group did at least one long session of aerobic exercise (such as an hour of tennis or cycling) and one high-intensity session (for example, doing four-minute bursts of intense exercise alternating with three minutes of less intense exercise). They also did two or three sessions of moderate-intensity exercise (such as brisk walking) and one session of strength training per week. People in the exercise group showed significant improvements in how their bodies used oxygen as well as less stiffness in the heart, whereas those in the control group experienced no such changes. The study was published April 10, 2018, in Circulation. Basic Three Day Circuits Training Plan to Get You Going With Your Goals by Tranquillity 360 Fitness Day 1: 5-minute dynamic warm-up
5-minute dynamic warm-up Perform the same warm-up detailed above. Circuit 2
Day 3 5-minute dynamic warm-up Perform the same warm-up detailed above. Circuit 3
Great Workout Partner to Help You On Your Way to A Healthier Life.  Whether you carry extra fat in your belly (an apple shape) or your thighs (a pear shape), slimming down can help your heart, according to a new study.
Previous research found that while belly fat was clearly linked to a higher risk of heart problems, in comparison, fat in the thighs and backside seemed to be associated with less heart disease risk. But an analysis of seven weight-loss studies including a total of 399 people (mostly women) challenges that latter claim. Losing inches in the thighs, hips, and buttocks tended to lower other risk factors for heart disease, according to the findings, which were published in the April 4 Journal of the American Heart Association. For lowering cholesterol, losing leg fat was just as important as losing abdominal fat. The bottom line: Losing excess weight, whether from your belly or your buttocks, will benefit your heart. 20 Minutes Workout to Get You On Your Way to Loosing Those Extra Fat Running Man Fitness Focus: Glutes, Calves, Thighs, Hips, Core
Standing Flyer Fitness Focus: Thighs, Calves, Hips, Chest, Shoulders, Core
Reverse Lunge Fitness Focus: Glutes, Legs, Hips, Core
Leg-Step Extension Fitness Focus: Glutes, Hips, Hamstrings, Core, Chest, Arms
Single-Leg Rotation Fitness Focus: Legs, Thighs, Glutes, Hips, Obliques
Burn 225 Calories in 20 Minutes
Basic Stepping
Side Step
Basic Stepping
Explosive Toe Tap
Basic Stepping
Mountain Climber
Basic Stepping
Squat Jump
Basic Stepping
Props you will need to help you on your way to your fitness dreams, as you may or may not know exercise is only 50% percent of your journey, healthy diet and dedications is the other 50%.
 You might be focused on outcomes when you exercise: stronger muscles, weight loss, or other aspects of better health and wellness. But if you don't focus on the exercise, and what it takes to do it safely, you may set yourself up for workout injuries. The last thing you want to do when nearing your workout goal is to get injured, in this blog I want to break down the basic principle of exercise, that will help you towards your goals and hopefully keep you injury free.
Start strong Safe exercise requires planning and careful execution. Start by finding the best exercise for your ability. For example, if you have joint pain, you can avoid workout injuries by choosing exercise that relieves joint pressure, such as swimming or cycling. If you have balance problems, a supervised exercise program with a personal trainer might be a safer bet. Discuss the options with your doctor, a personal trainer, or a friend; and get the okay from your doctor before starting a program, especially if you have heart or lung disease. Getting the right equipment also helps ensure safe exercise. If using hand weights, start with a level that matches your current ability. And choose clothes and shoes designed for your type of exercise. For example, wear reflective clothing if you're going to walk, run, or cycle outside, so you'll be visible to drivers. Basic rules for safe exercise While you're exercising, avoid workout injuries by following some simple guidelines. Make sure that you:
Cool down after a workout for five to 10 minutes. It won't prevent workout injuries, but it will help prevent muscle cramps and dizziness while slowing quick breathing and a fast-beating heart. An easy way to cool down is to walk around or gently march in place until you notice that your heart rate and breathing are slowing down. In between workouts, make sure you pay attention to muscle soreness. Soreness that begins 12 to 24 hours after exercise is normal. But if you have persistent or intense muscle pain that starts during a workout or right afterward, or persists more than one to two weeks, call your doctor. Also, avoid training too hard or too often. Either can cause workout injuries from overuse like stress fractures, stiff or sore joints and muscles, and inflamed tendons and ligaments. If you go for weeks or months without exercising, drop back if necessary when you start again by shortening cardio workouts, doing cardio at a lower intensity, lifting lighter weights, choosing easier exercises, or doing fewer reps or sets. This will help keep you on a safe exercise program and avoid workout injuries, so you can keep exercising in the future. If you are not sure where to start with your workout goals, then tranquillity 360 fitness have a number of personal trainers, programs and supplements available who can point you in the right directions. |
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