Fitness: How To Reach Your Goals Are you in good shape but want to get into better shape for a 5K or perhaps a marathon? Consider the pieces of advice in the below article if so. In order to compete in your particular race, these tips can help you get into the top notch shape. You can increase the likelihood that you achieve your fitness goals if you plan out and stick to a daily routine. By doing the same things at the same times, you will fall into a pattern that is more difficult to break than it is to keep. By doing this your fitness routine will become second nature. Get a pet. Pets keep you more active. While almost any kind of pet will add some extra responsibility and movement to your day, pets that you have to walk are usually ideal. Walking the dog is a great way to add a little extra fitness to your average routine. No matter which type of workout you choose to do, you need to stay hydrated. Drinking plenty of water after, during and before exercise helps to replace fluids that are lost during your workout. Staying hydrated means that you will have more energy to go that little bit further, and you will feel better overall. To get the most out of your cardio workout, try interval training. Go as fast as you can for two minutes, and then rest for a minute. By moving your heart rate up and down like this, your workout is maximized, which means those calories are getting burned quicker than ever. Rather than seeing exercise as something you "must" do, try to see it as something you want to do! Love dancing? Then hit the nightclubs! Enjoy a good hike? Then grab your running shoes! If it's something you enjoy doing, you're much more likely to stick with it, cleaning the house, taking a walk with an old friend, romping around in the backyard with your dog -. Walk barefoot. This will help strengthen your calf muscles as well as your ankles. This is especially helpful for women, who shorten their calf muscles by walking in high heels so often. Stretching your ankle and leg muscles cuts down on stiffness and encourages flexibility and mobility. Walking barefoot also helps your sense of balance. You can boost your workouts by controlling your breathing. When you perform a situp or a crunch, breathe out as hard as you can when your shoulders reach their highest point. Deep exhaling causes the muscles in your abdominals to work harder than normal because they are constantly contracting. Avoid overdoing your exercising if you are just starting out on the road to healthy living. Do not try to work out too vigorously. It will reduce your energy and may cause injury if you do. Any exercise is an improvement to not exercising. So, it is better than 10 minutes of not exercising if you can only work out for 10 minutes. Doing work outs that involve jerks or lunges can be very beneficial but can also be very dangerous to your spine. When bringing any heavy object over your head, you should clench your butt muscles together. This will ensure that you body has stabilized the spinal region and reduce injury. If you want to grow bigger muscles, then follow these instructions. First, you must determine how much weight to lift for a single exercise. Multiply this by how many times you lift this weight. You should aim to increase this multiplied number after every workout by lifting more weight or by increasing your volume. Fitness is an important part of anyone's life to increase life expectancy and be healthy. When your body is healthy, your mind is healthy and you can get more done during the day. Getting plenty of sleep, and having a balanced diet, you can ensure that you will be healthier for life, by drinking water. Most people don't realize that regularly performing dead lifts and squats can actually give your abdominal muscles a great workout as well. Your body is toned in a way that enhances your natural posture and firms the oblique muscles with no additional effort, by performing at least five sets of ten reps each. You can build up your physical strength through the use of lighter weights. Your muscles will have just as much force as when you lift heavier weights, except you will be going much slower. These are especially great for bench-presses. Go with about 40-60% of what you usually do and lift 8 sets of 12 repetitions pushing the weight up quickly. Have a 30 second rest period between sets. When exercising frequently, it is important to give the body breaks to rebuild the damaged muscles. The body will not have time to grow if not. If one wants to take breaks while still being able to exercise, it can be done by alternating the muscle groups that one exercises. This will allow for the best of both worlds. It's beneficial to jog for 5-10 minutes before exercising. This helps to build up the heart-rate and get the muscles warmed up for serious work. While it's not a necessary step when body building or lifting weights, cardiovascular activity does have its benefits. Warm-up and warm-down periods can help ease the body back into a resting state. After running a long race, it's customary for runners to walk around with their hands raised to increase the circulation and blood flow. If you are very out of shape, to begin your fitness program, set yourself a goal of doing at least ten minutes of exercise morning and evening. It doesn't matter what you do. Do that if you feel like doing stretching one day. If you feel like doing a little free-weight work the next day, do that. The idea is just to get build and started a habit. If you would like to start running it is a good idea to start out walking if you are not used to it. Before you start trying a running workout routine, it is best that you walk for at least a half hour for 3 months and do three miles. Make sure that if you are feeling any sort of pain before your workout, to error on the side of caution. It is much better that you rest on days that you are not at the top of your game, to reduce the chance of hurting yourself. Before working out when you feel pain, exercise caution. Therefore, if you follow these tips, you will be well on your way to getting into the shape you need to be in for your race. These tips show that you don't have to be in your teens or twenties in order to compete in a 5K or even a marathon. 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