4.Exercise
A proper work-out is composed of five components: the warm-up, an aerobic work-out, strength building exercises, stretching and a cool-down.
Warm-up: The point of a warm-up is to get your blood flowing and warm up your muscles for the more intense exercises to come.
You can do your warm-up by having a steady walk outside or on a treadmill or doing a slow pedal on a stationary bike.The warm-up is a very important part of your exercising program. Without it, you could risk pulling or straining a muscle.
Aerobic: Cardio workouts improve circulation and endurance.This includes a much more steady workout such as biking at high resistance or going for a run.
The aerobic workout is meant to get your blood pumping and make you sweat!
Muscle Building: It’s a tough job but the reward is sweet! Strength-training will not only give you a defining muscular tone but it will also boost your metabolism.
To build muscles you can work with big weights but to melt fat you need to work with small weights and do series of 15-20 lifts and then pause.
You can also do squats, crunches, push-ups and other exercises depending on the muscles you want to work-out.
Stretching: By stretching during a work-out you increase your flexibility. This helps the muscles relax a bit and can prevent joint stiffness.
Cooling-down: This is similar to a warm-up but at a very low level. By doing easy exercises at the end of any work-out you allow your muscles to relax while blood is still flowing through them at an increased rate.
