Friday, June 17, 2016

10-day mixed workout plan for a fitter body

H it a plateau? Maybe the trick lies in mixing different routines rather than sticking to just one We either stick to our gym or go for a swim. We either play tennis or do early-morning yoga. And once we find our comfort zones, we don't budge. It's human nature. But when you've hit a plateau, it's time to mix your exercise regimen. Adopt the no-strings-attached approach to exercise - no commitment to one kind of routine. Why mixing works Zumba and piloxing trainer Sucheta Pal explains why this works... "If you make your body do something repetitively over a period of time, it will hit a plateau — your body will get so accustomed to the workout that it won't have to work any harder to do the same thing — thus resulting in zero progress in terms of muscle gain, increase in strength and overall weight loss. Fitness expert Kiran Sawhney says, "The best part about a mixed workout is that no two workouts are the same, so you get to try out new forms of exercise, and learn about all their benefits." Variation makes achieving fitness goals faster as you are hitting your muscles in different ways, angles and intensities. "Mixing different exercises also improves one's flexibility, speed, agility, body balancing and functional capacity. It aids fat loss and muscle strengthening at a faster pace," says celebrity fitness trainer Neeraj Mehta. Variation works like a shock treatment for the body and completely kills boredom, laziness and monotony, all associated with exercising. How to start right Mixed workouts are best for people who exercise on a regular basis. If you are a beginner, this isn't meant for you - at least for the time being. Fitness expert Sagar Pednekar explains why. "It is advisable to hit the gym for a month or so before adopting the mixed workout format if you are a beginner. You need to build your stamina and reach the endurance level required to tackle different workouts. As the no-strings attached workout involves different techniques, there are chances of you getting injured," he says. Consistency & variation Consistency and variation are two sides of the same coin and share equal importance in your fitness schedule. "Consistency brings a certain discipline in your body as it helps you build endurance, very essential to mixed workouts," says weight management expert Amrapali Patil. According to a study conducted by Liverpool John Moores University and the University of Birmingham, one of the most important parts of establishing an exercise routine is finding something enjoyable and maintainable. It further said that bringing variation to exercising in the form of mixed workouts not only improves overall performance but raises the body's potential to burn fat. 
10-DAY MIXED WORKOUT PLAN 

Day 1 BMX Cross Fit: A combination of high-intensity cardio and function training moves. Helps in improving heart health, lung diffusion capacity, muscle endurance, muscle strength, functional ability, speed and agility. Also aids in losing weight. 

Day 2 Core Blast: Targets your core muscles (not just abs). Helps in strengthening your entire core. A very effective way to reduce your overall circumference. 

Day 3 Yoga /Power Yoga: Yoga is a holistic approach to maintaining overall health. It improves your flexibility, body balance, muscle endurance and strength. 

Day 4 Pilates conditioning workout improves core strength, stability, posture and balance and prevents as well as treats back pain. 

Day 5 Aerobics: Movements are combined in a way that it increases your cardiovascular (heart health) endurance, muscular endurance and concentration. Plus, moving to music also works as a form of expression. 

Day 6 Zumba: Another variation of workout with fun, Zumba improves your core flexibility, body balance, heart health. Aids in weight loss. 

Day 7 Strength Training: Improves muscle strength and endurance. Very effective in toning up your body and losing excess fat. 

Day 8 Swimming: A low-impact and relaxing exercise, it builds cardiovascular fitness and helps attain a leaner, defined body. 

Day 9 Kickboxing: Gives blastic contraction to your muscles. High-energy workout that is guaranteed to burn calories and fat. 

Day 10 Outdoor Workout: Recreational or outdoor physical activities like cycling, rappelling etc enable you to soak up the sunshine benefits. Great for your mood and self-esteem

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