Increase the Intensity & Include Weight Training

Once you’re in the habit of exercising, you should increase your workout time to sixty minutes per day. If you need to lose weight, you should workout five to seven days per week, but once you are in shape and at your ideal weight three or four times a week is sufficient. Ideally, the exercise should be continuous, but with people’s busy schedules it can be split up into two thirty-minute routines.
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Running is an outstanding weight-bearing exercise, and weight-bearing exercises are especially helpful for prevention of osteoporosis. I have been running since 1968, and while I’ve tried many other exercises, I’ve found it’s one of the most efficient and inexpensive ways to stay in shape. Contrary to popular belief, running is not harmful to your knees if you have high-quality running shoes. Also remember to change your running shoes about once every six months in order to avoid injury. There are of course countless other ways out there to get exercise. Swimming is quite good, but the challenge is that swimming pools contain large amounts of chlorine that is absorbed into the skin, so it is better if you can swim in a lake, river or ocean. Sports like basketball, tennis and the martial arts also provide first-rate workouts, but are higher-impact and therefore more prone to injury.

For indoor workouts or for those who need to maintain a low-impact workout, elliptical machines are an outstanding choice. Their oval-shaped pedaling motion is far easier on the joints than treadmills and other equipment, and ellipticals provide both excellent weight-bearing and cardiovascular benefits. Walking or race walking is another great option for many.

Finally, everyone should also incorporate weight training into his or her exercise regime. Weight training is a great way to tone muscles, increase bone density, and burn fat and calories throughout the day. When you begin weight training, you should either consider hiring a personal trainer (you don’t have to pay megabucks, as most park districts have them on-staff), or invest in a reputable book or video guide to weight training and follow all of the precautionary advice and steps for each type of weight exercise carefully. There are various approaches to weight training, from circuit training (a series of resistance exercises performed one after another with little rest between exercises) to the conventional moderately paced sets (a minute of rest in between each set) to the SuperSlow workouts where weights are lifted and lowered at a very slow pace. I have personally utilized the SuperSlow method (through the guidance of a personal trainer) and achieved greater benefit with it in shorter time than the conventional method. It requires less time than a conventional weight-training program, but be warned that it is also a more strenuous workout. Regardless of the style of weight lifting you choose, you will want to radically change your routine each month in order to prevent your muscles from adapting to the workout and causing a plateau.
what about 5 Secrets to Getting a Flat Belly