General Physical Fitness RoutinesYou have decided
General Physical Fitness Routines
You have decided to start a rigorous program of general physical fitness routines and you have set your goals. But, perhaps, when you walk into the gym, the new and modern devices tempt you to try them all out. However, in the midst of all these workout temptations, maybe you should try not to forget about the “ordinary” rope skipping or the “classic” sit-ups, because these are very important elements for general physical fitness routines, and they should not be ignored, no matter how spiffy the new devices might be.
Skipping rope is a wonderful cardio exercise. Boxers skip rope as training before a fight, and at the moment skipping rope is common practice during workouts.
Researchers recommend ten minutes of jump rope, which is equivalent to 30 minutes of jogging. Designed for 30 minutes, this exercise burns 500 calories and strengthens your heart in the same way jogging does. Not to mention weight loss, improved coordination, speed and agility, reflexes, balance, timing and heart rate, blood pressure and muscle tone (especially on thighs, buttocks, calves, but also shoulders arms and abdomen).
If you use a heavier rope, you can enjoy more toning of the upper body, especially the deltoid muscle (the pectoral or lower back). Studies have shown that jumping rope can help reduce heart disease, lowers blood pressure, cholesterol, prevents colon cancer, depression and anxiety, maintaining a healthy weight. Because jumping is a high impact, it is beneficial both to maintain and improve bone density, which in time may reduce the risk of osteoporosis. Another advantage is the fact that this exercise can be practiced anywhere, rope is portable and convenient instrument.
However, jumping rope can’t be done by all. Because of increased impact with the ground, it should be avoided if you have problems with joints, rheumatoid arthritis, etc. For aerobic as well as anaerobic training, diets rich in complex carbohydrates as in baked potatoes, pasta, bread, fruit and vegetables are the richest source of energy. One hour before a sustained physical activity, serve an easily digestible meal, consisting of carbohydrates.
In this way, you''ll train longer and more in strength, without having feeling dizzy (on low blood sugar). One hour before the workout, avoid simple sugar, sweets (candy) and carbonated drinks, because these products may lead to a lowering of blood sugar during the exercise. These offer a quick increase of energy, but nothing long term.
Hydration is very important for the body. Many people do not drink enough water during exercise, although it is essential for optimal physical performance, resistance to injury and maintaining normal body temperature. Drink plenty of water an hour or two before training to hyperhydrate the body and to allow proper hydration at the start of physical activity. If you have time, eat a substantial meal 3-4 hours before physical activity. Limit the amount of fatty foods: fast food, eggs, meat, cheese (these are hard to digest and make you feel tired and heavy).