Best Cardio Exercise

Cardio is a very important physical activity that should be implemented by everyone as a part of their workout, even if it's as low intensity as walking. It gets your heart rate up, makes you sweat, and keeps you fit.

While discussing the best cardio exercise, we have to take into account the most common ones, say walking, sprinting, jogging, cycling, jump ropes, burpees, HIIT, Zumba, and so on. The thing in common about these exercises is that they are not hard to perform. Of course, some would be better than others in certain aspects.

If you want a quick workout, and you can only take 10 to 15 minutes out of your schedule, HIIT would give you the toughest and the best workout in that duration. Which exercise burns the most calories? That would have to be burpees. It is the most intense exercise when it comes to burning the most calories per minute. Burpees get your heart rate so high that you would be breathing heavily and burning calories even after you stop working!

Walking is a good start for beginners and the elderly just to stay active and do as much as possible while having a good time. Running would be like kicking it up a notch, and trying to carry the same pace for as long as possible hence burning more calories. Whereas sprints would work on your explosiveness, you get to push yourself as hard as you can for a very short period, take a break and then do it again.

Many would argue that Zumba is the best and the most entertaining workout, it involves a dance routine that the participants perform while following the instructor along with the music. Cycling is a good alternative for jogging/running for people who have knee or ankle issues. It is relatively safer, less tough on the joints and the intensity is low, plus it's also a very useful vehicle to commute from one place to another which is always a plus.

Which Cardio Exercise Is The Best?
The best cardio exercise? It has to be jump ropes. Why? It is the hardest and the most intense and burns the most calories. But it's rare to see someone perform burpees for more than a minute or two. Whereas in jump rope, you can do it for ten minutes easily if you have practice. You can select the pace you want, change it up. It's good for endurance, builds your strength, and gives you a complete workout. The exercise is performed by all kinds of athletes in their workouts, most famously performed by boxers to work on their footwork. You can burn as many as 500 calories with a good workout.

But remember, what truly matters is what you enjoy. Try to start simple then gradually add a few minutes and then pick up the pace over time. In no time you will be comfortable working for 30 minutes. Always remember to pick activities that interest you that you will do without financial and time constraints. Exercise is an essential part of your health. It is advised to get in touch with your doctor before doing any intense workouts.

How To Eat For Bulking Up

How To Eat For Bulking Up

Bulking is an important step in the journey of adding muscle mass to your body and gaining weight. Gaining weight properly and putting on the right kind of muscle mass is not an easy process. A common misconception would be to just increase your diet and eat as much as you can and eat whatever you want. That statement would be half true, the point is to increase your caloric intake and add more nutrition to your regular diet.

4: How Bulking Works

It's not a difficult concept. It works with your intake minus the number of calories you burn every day. Let's say you calculate your daily caloric intake for maintaining your current weight which let's say is approximately 2000 calories. To bulk up, you have to eat more than 2000 calories. You can take it up to 2500 and it won't be that hard. If you want to follow a faster process you can take it up to 3000 or more. However, this is where the most mistakes are made. To speed up the process and gain weight as fast as possible, people lose sight of their goal which is to gain lean mass instead of unnecessary fat.

3: Preparing a Meal Plan

You should listen to your body because there is no hard and fast rule. Bodies react differently to different kinds of meal plans. One can try and include a variety of foods in their meal plans. Although there are some limits, no carbonated drinks, and sugars, seriously cut down on deep-fried foods. The recommended way, however, is to eat relatively smaller meals after every few hours. That would make around 6 to 7 meals a day.

2: What Should You Eat?

You can never go wrong with increasing your protein intake. You can go for eggs because they're very cheap, all kinds of meat like beef and chicken. Beans, beans avocados, nuts, oats, pasta, and all kinds of dairy products. It is a misconception that you'll have to eat chicken and rice every single meal every day. There are so many options, you can also add healthy fats and unprocessed carbs to your diet as mentioned above. It doesn't necessarily have to be as strict. You can have that chocolate you've hidden in your fridge now and then. The key is to stay consistent and never lose focus.

1: The Workout Plan

The main reason for bulking for most people is to get stronger or maybe reach their aesthetic goals of looking big. For your workouts, during the bulking season, you don't have to necessarily completely get rid of all the cardio. You should do cardio once in a while. But, it's recommended to not do too much cardio and instead, focus on strength training. As you gain weight, you're going to get stronger. Maybe use that to your advantage, add up on those weights, and cut down on the reps if you have to. Take it one day at a time, keep track of your weight and keep grinding.

Fitness Guide For Beginners

Fitness Guide for Beginners: Everything you need to know

A sedentary lifestyle and an unhealthy diet are the reason we are suffering from serious health issues. To improve our mind and body, we need to focus on healthy dietary habits and physical activity. Consistent physical activity has many amazing benefits for your well-being.

However, a lot of determination is necessary to include exercise in your daily routine, and you will have to be consistent. When starting an exercise plan, it is easier to get confused and overwhelmed. That is why most people find it hard to stay focused. Do not worry because we have a simple guideline that will make it easier for you to follow and maintain an exercise routine.

Before you start an exercise routine: You need to do these important things

Before you start your new workout, routine here is some essential things that you need to consider.

  • Get a proper physical exam and consult a healthcare provider. An early checkup will help diagnose any health issues that can lead to injuries during workouts.
  • Create a simple exercise plan. Set attainable and realistic goals so you can keep yourself motivated. Always start slowing to avoid excessive fatigue and injuries.
  • Exercise at least 150 minutes a week and make it your habit.

Best exercises for beginners

Here we have a list of exercises that will be perfect for beginners to start with.

1.      Aerobics

Aerobic exercises are an important component of any fitness program because it includes exercises with continuous movements. Some best aerobic exercises are running, cycling, dancing, and swimming.

2.      Strengthening exercises

These exercises can improve muscular strength and power. Weightlifting, resistance training, and sprinting are some best examples.

3.      Flexibility

Flexibility exercises can help maintain range of motion, improve muscular recovery, and protect your muscles from injuries. Yoga is a good example. There are some simple poses in yoga that are easy to practice.

4.      Stability and balance training

Balance training helps to strengthen core muscles and improve coordination of the body. Before you start any vigorous exercises, it is essential to have strong core muscles, so balance training is essential. Some best stability training exercises are tai chi poses, Pilates, push-ups, and other strengthening exercises for core muscles.

5.      Calisthenics

If you do not have access to any gym or exercise equipment, Calisthenics will be perfect for you. These exercises help to strengthen large muscle groups of the body. It would help if you practiced Calisthenics at a medium pace. Some best examples are pullups, sit-ups, lunges, and more.

6.      HIIT

Commonly known as high-intensity interval training is a good option if you want to train for vigorous exercises. This training includes repetitions of short intervals of exercises with high intensity, followed by a rest period.

7.      Maintain a healthy diet and hydrate your body

To get the best results from your exercise plan, you must intake a healthy diet. All the healthy nutrients should be included in your diet so that you can have all the benefits that you need and keep your body well-hydrated.

Final Remarks:

Once you start exercising, you will remain active and energetic. It will bring a positive change in your physical and mental health. So, make exercising an essential part of your life. Starting a new routine can be challenging, but once you keep track of your progress, it will get easier to achieve your goals.