Training with a Heart Rate Monitor – Reminders for Beginners

Training with a heart rate monitor takes more than just running around and watch your heart rate go up. Seeing your heart rate go up is only the beginning of the entire process. You can also say that it is the easy part of it all.

There is more to it than just looking at your heart rate. When used properly, a heart rate monitor will help you get the most out of every exercise you try in the gym.

More than Just Strapping It on Your Chest

There’s more to heart rate monitor training than strapping the weird thing on your chest. Don’t worry. You don’t need to be a rocket scientist to make it work for you. It’s really not that complicated a device to use.

One of the biggest benefits that any athlete or sports enthusiast can get out of using a heart rate monitor is that they ensure that their body is able to recover properly.  It also helps you make the most of every phase of your workout. The idea is to achieve varying heart rates during the different stages of your training.

What to do With It

The first step to heart rate training is to determine your maximum heart rate. In order to do that you should be working out at the most intense rate. Once you feel your heart pumping hard (you should be at a point where you’re breathing fast and can’t speak complete sentences) you can check your heart rate monitor and record your maximum heart rate (MHR).

The next step is to do tempo exercises. Tempo exercises are the ones that make you work 85% to 90% of your maximum heart rate. So let’s say you’re at the tread mill, run at a pace where you reach the tempo zone. Do your best to keep your heart rate within this zone.

Running at this pace will help your body adapt to such a condition. You’re at the point where it may be a bit difficult to speak. While maintaining the tempo zone, your body will begin to slowly make physical adaptations. Eventually, your body will become stronger and better suited for running such a pace.

Jogger looking at her watchSqueeze in Recovery Workouts

You should squeeze recovery workouts in between high intensity workouts. Once you’re done with one intense interval or workout then lower your heart rate to the recovery zone, which is 50% to 60% of your maximum heart rate. To do this, you can jog slowly or walk until your heart rate goes down to the said heart rate zone.

This will ensure that you’re not starting your next high intensity workout too soon. Remember that your heart rate will never lie. It’s your indicator whether your body is working hard to deliver oxygen to your cells or not.

Doing Tune-Up Runs

Tune-up runs shouldn’t be made into a race. In fact, tune up runs should be mild in nature and they are usually done the day before an actual race. Turn it into a race and you end up over training your body.

Tune up runs should bring your heart rate up to the recovery zone. The goal of these runs is to increase your overall mileage before a competition. That basically wraps up this discussion on training with a heart rate monitor. If you want to buy a heart rate monitor, you can find out some really good reviews in http://hrmreview.net/.

Good luck and I hope my blog can help you using a heart rate monitor effectively.

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9 Common Gym Mistakes

Are you new in the gym, or are you training for years and nothing is happening? There is a bigger chance that you are committing these 9 Common Gym Mistakes. Plus you are increasing the chance of injuries in the future by not doing proper training. So to avoid wasting your time by doing workouts that don’t work, here are the things you need to avoid.

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1. Stop the Talking and Do Some Real Work

Some people see the gym as a hangout place. They would bring their friends there and would spend many hours talking to each other. Now, the main purpose of going to the gym has faded. Instead of having an hour or two of weightlifting and workout, it now became 10 minutes on the treadmill and 50 minutes chit chatting. Nothing will happen if you continue doing this. Focus on the workout.

2. Miscalculating Calories

When you look at the screen of the machine, you will often see a number of calories burned calculated. But that doesn’t mean that it is exact. When you lean on the bars while running the treadmill, it also adds weight to the machine miscalculating your total calorie expenditure. Bottom line; do not rely on the machines calorie meter.

3. Mix to Match

When you start your workout, you are often asked what kind of program you want to have. Weight loss, weight gain, muscle toning, etc. say you have chosen weight loss program, you should also do some muscle toning and strength along with your program. This will balance things out.

4. Balance is the Key

When you are losing weight, you tend to focus on certain areas like the belly. Actually, total body workout is the real key to losing weight. Muscle toning will just be effective if you have been sincere with your training program. 5. Do It Right Working out, especially when you do not have any trainer will increase the chance that you will make mistakes in doing certain exercises. Doing these workouts improperly will garner no results at all. You have to do it right.

6. Pushing too Much is Not Good

If you are still a newbie in the gym, you still have to condition your body to be able to lift bigger weights. Even if you can already lift 5kg of weights, you should stick to it for a week or two, just to keep your body ready for the heavier weight. Pushing yourself too much will result to over fatigue and injury.

7. “Flat” Growth

There is no such thing as flat growth right? But you are guilty of this. You keep on doing the same thing every single gym hour. For example, you keep on running the treadmill for 5 minutes, do some sit-ups for 10 repetitions every time. After a few weeks of doing the same thing, you will reach a certain point where the results for weight loss or muscle toning will stop. It is time to increase your intensity. After getting used to one exercise, you have to do the next level, heavier weights, longer duration and increased repetition

GymFails18. Sweating Does Not Mean You Are Losing

You may ask, why am I not losing weight if I have been sweating like hell every time I go to the gym? Well, sweat doesn’t equate to fat. There is a big difference between the two. Some people sweat a lot but do not lose much weight.

9. Get a Trainer

Having one will assure you that you will not commit any of these mistakes. You will only get the visible results without wasting any effort. Everything you do contribute to your desired outcome. The knowledge about these 9 Common Gym Mistakes will help you maximize your gym workouts. Stay away from doing the wrong thing.

8 Muscle Building Exercises for Beginners

What you’ll find below are 8 muscle building exercises for beginners. These exercises are fundamental and easy to do. Two things that beginners should keep in mind include: (1) keeping good form to avoid injury and (2) contracting the right muscles so that you get the optimum benefits of the exercises.

The only piece of equipment needed for these exercises is a pair of medium weight dumbbells.Each of the exercises on this list will only last for 30 seconds. They’re going to be fast and once you’re done will eight you can count that as one set. Try to do up to four sets if you can.

Remember, there will be no rest in between each exercise. You may rest if you need to but if you can keep it up then just move from one exercise to the other. You will feel the burn after doing at least one set.

Push Ups

Pushups works out your chest, shoulders, and triceps. When you do pushups, never get your elbows flared out. That puts too much pressure on your shoulders. Elbows should be tucked in and go into a 45 degree angle when you go down; make sure that your hands are right under your chest and your back should be straight like a board.

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Bicep Curls

This is the easiest of the 8 muscle building exercises for beginnerson this list.This works out your biceps. Keep your elbows on the sides. Don’t tuck your elbow when you curl up your arm. Keep your wrist straight.

Upright rolls

This exercise does your back and shoulders. Stand up straight and put your dumbbells together. When you pull them up make sure that your elbows point up to the ceiling.

Bend Over Rolls

This works out your back and core muscles. Use your dumbbells for this exercise. Never round out your back when you do your rolls. You should keep your back straight and push your butt out. Your knees shouldn’t be popped out but should be aligned with your toes; make sure that when you pull your dumbbells up, your arms should be the only part of your body that’s moving.

Squat and Press

This exercise works out your shoulders and quads. Feet should be apart at shoulder width. Lift dumbbells up level with your shoulders. Squat down and then push the dumbbells high over the head. Remember to keep your butt back and put the pressure on your heels to avoid straining your knees.

Close Grip Pushups

This exercise works out your triceps. When you do these pushups make sure that your elbows are flared 45 degrees back and not to the sides. The key to this exercise is your hand placement. The closer your hands are the more you work your triceps.

Mountain Climbers

This exercise is a good bit of cardio and it also works out your abs. If find this exercise a bit too hard then try to lean back as you push against the floor. It makes it a little easier. If you want to make it more intense then lean forward a bit.

Toe touches

This exercise works out your abs. This exercise is like your basic crunch except you have to raise your legs up high and try to touch your toes as you go up. And that rounds up our 8 muscle building exercises for beginners.

Top 10 Bodyweight Exercises for Beginners

You’ll find below the top 10 bodyweight exercises for beginners. They are not arranged in any particular order. All of these exercises are basic and every beginner should be acquainted with them.

The key here is proper execution and form. If you keep those two in mind you save yourself a lot of pain and injury. It also helps you form proper workout habits.

Pushups

Pushups of course are the very basic when it comes to bodyweight exercise. Every beginner who works with their strength and conditioning routine will have to learn how to do pushups properly.

Pushups provide great resistance training. Make sure that you keep your head and neck steady. Keep the pace and don’t do it too fast or too slow. Try to do as many pushups as you can in one minute but don’t hurry up your repetitions.

Lunges

People who are out of shape have trouble with lunges. As stated earlier, the key to these exercises is proper form and proper execution. Try to do the basic lunge before trying out the ones with different arm positions. If you feel that you’re strong enough to handle it then try doing weighted lunges.

Squats

Squats are next in our list of top 10 bodyweight exercises for beginners. Some people say they have problems when doing squats. The issue there is either they are not executing the exercise properly or that they are putting the pressure on the wrong area. When you do a squat push your butt out and put the pressure on your heels and thighs to spare your knees from the pain.

If you have no problem doing squats then try doing them with weights. Don’t overdo your squats. Do only as much as you can until your muscles are properly conditioned.

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Crunches

Crunches are the safe way to do sit-ups. They basically target your abdominal muscles. They’re one of the fundamental exercises you’re going to do in case you want to have six pack abs.

There are a number of different crunches you can try. There is the standard crunch, reverse crunch, bicycle crunch, and the combo crunch. If this is your first time doing crunches then remember to take things in moderation.

Dips

Dips are one of the classic bodyweight exercises. They’re great exercise for your triceps. You can do this at home using two chairs. If you’re in the gym then you can do assisted dips using the available gym equipment.

Pull Ups

This is probably one of the toughest exercises on this list. You get to haul your entire weight up in one movement. You might need some help at first when you try the pull up bars.

Wall Squat

This is a simple exercise. Stand against a wall. Do a squat while leaning against the wall. Stay bent for 5 to 10 seconds, and then you go back up.

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Chair Stand

Brace a chair against the wall and sit on it. Sit down then stand up (one rep). Do 10 reps.

Bridge

This is the last exercise in this list of top 10 body weight exercises for beginners. You’re supposed to be maintaining your balance in this exercise while you’re pushing with your legs as you lie on your back.