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GET FIT & HEALTHY - ONLINE

How effective are your workouts?


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Recognize important things, which you should consider during your workouts to achieve maximum success.

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Why should you exercise?

In our society movement has unfortunately become a scarce commodity. Therefore it is up to each of us to compensate this lack of movement. It is not important how and where you do it, the main thing is that you should do something, because your body get back a lot from physical activity. Sporty activities have a positive effect on body, mind and soul. This at first glance very little stating sentence, you've probably heard too often, describes very well what sporty movement can do for your body. Sport is effective against depressions and stress, improve your memory and perception, strengthens your cardiovascular system, prevents high blood pressure, diabetes and strokes, lowers cholesterol, strengthens your muscle strength and you sleep better. In other words, if you now move you’re ass a little bit and do active sports, than you can move the date till you need your daily pills from the doctor to survive, a very, very, long time, maybe forever. Sport makes you stronger and keeps you healthier, you will feel and look better, so what are you waiting for?!

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Workouts and Targets

Before you start training, you should define objectives. This will help you to stay motivated and target-oriented during your workouts. Important in setting targets is, that these are realistic and achievable goals. Otherwise, frustration will raise soon and the targeted objectives are increasingly dissociated, instead of being tangible. Once when a goal is targeted, you should go strategically and continuously in its implementation. From the outset you should make yourself aware, what you want to achieve and why you want to achieve that. Define the direction of your individual goals first. E.g. is it the physical endurance, which needs improvement, are you interested in bigger muscle, or you may want to lose a few pounds. It is really important to know your direction beforehand, this way you can focus it from the early beginning of your journey. For example if you decide for slimming, you should specify this in the next step even closer, you should ask yourself what weight exactly you want to lose. Should it be fat that you want to lose to define your muscles tone, or should it be a simple to „reduce the weight“ session, which is also a hard diet but a completely different one compared to a „tone your muscles“ competition. The nice thing is for all these problems, there are already effective concepts available, which can be implemented with a little bit self-control and discipline by almost everyone who has the motivation to reach goals. As mentioned previously the secret is set goals and achieve them, even if it sometimes seems hard to put it into practice -> each beginning is hard, but it pays off you will see. Do you have big goals? Then you should divide it into smaller steps, so you stay motivated and you are able to draw on each sub-goal reached, new strength to carry on. The best part is, you can see it works - even for you!

What else should you know about physical exercises and workouts?

There are hundreds of different workout methods and sports in the world. Most of them are fundamentally different. But all these physical activities have a common denominator, they require the strengthening of the physical skills base (muscular strength, muscular endurance, condition of the heart and circulation, the overall level of performance, speed, coordination, balance and agility). For best success across all disciplines some basics should be observed. In the following sections: 10 Tips for more effective workouts and Advantages of workouts in the correct heart rate zones I have summarized important points. You should be aware of them if you want to improve your performance.


10 Tips for more effective workouts

1) Use a workout plan

Use the advantages of workout plans. These schedules will guide you to reach continuous progress toward the defined target.

2) Warm-up before you start a workout

Before you begin a workout you should always be warmed up. This reduces the risk of sports injuries immensely - 10 to 15 minutes cardio-training and as well a few loosening exercises are perfectly adequate. If you do not renounce the warm-up, you'll moreover notice that you start your training with more energy.

3) Perform exercises correctly and be concentrated during the exercises

Perform all exercises correctly, even if that means - the load must be reduced, keep in mind often less is more. Always be focused during the workout on the exercise you actually perform. Each exercise was defined for a specific training purpose and that's the part where this exercise should be noticeable. If you don't know exactly, which muscle group or movement is during an exercise on focus, please don't hesitate to ask someone for it.

4) Know your limits

Know your stress limits, it is ok to train on your limit, but you should not permanently exceed or fall below them. Both of these facts can have a negative impact on your workout success.

5) Take sufficient breaks between your exercises

Treat yourself during your workout breaks between stresses, but make sure that they are not too long. A little tip, pay attention to your heart rate and you will feel when it is time to go on.

6) Avoid overtraining

Work out in continuous time intervals, unless you are a competitive athlete, 3-4 good workouts per week are sufficient. This of course is also depending on your defined workout goals and the sports you are perform. Whatever it is important to take recovery days into consideration, because the body needs time for muscle regeneration.

7) Document your workouts results

Keep an exercise log, so you can always overlook your success or rather identify potential vulnerabilities and if necessary you can optimize your workout routine.

8) Document your physical change

Document your physical change, this gives you the possibility to analyze the quality of your workouts.

9) Have fun when you work out

Exercising should make you happy and bring a good feeling with it. Do not see workouts as a chore. Keep in mind every minute brings you a step closer to your own goals. Therefore you should enjoy each time you have to work on your individual success.

10) Pay attention to your diet - try to eat as clean as possible!

This is one of the most important and essential points and it is the key to a toned body. Pay attention to your diet, your diet should be attuned to your body and your workout goals.



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Advantages of workouts in the correct heart rate zones

Due to various exercise intensities in the various physical stress zones, it is possible to reach your targeted goals faster, because each zone supports individual goals. Through the alignment of your individually tailored pulse zones with your workouts it is possible to reach your own targets with less effort. The various physical stress zones are generally divided into 5 zones:

Table Workout-Pulse Zones

Physical Stress ZonesPercentage of max. BPM
Recovery Zone50% to 60%
Fat Burning Zone60% to 70%
Aerobic Zone70% to 80%
Anerobic Zone80% to 90%
Danger Zone90% to 100%

max. BPM (Maximum-Heart-Rate) = Maximum Heartbeats per Minute (max. Pulse)


1) Recovery Zone

The first zone is the so-called Recovery Zone (stress level - very low to low) in this pulse range, especially the cardiovascular system (circulatory system) is strengthened. This area is ideal for people who want to enter into physical training.

2) Fat Burning Zone

The second zone is the Fat Burning Zone (stress level - low to moderate), it should be noted that this is not really a zone, in which only fat is burned, but relatively seen it is the zone compared with all other zones, where more fat than muscle mass is burned to provide the needed energy for your exercises. Body fat reduction only occurs through a negative energy balance, this means to provide a lower amount of calories than you consume. In addition, also the cardiovascular system is trained and thus strengthened in this zone.

3) Aerobic Zone

In the Aerobic Zone (stress level - medium to stressful) carbs and fats are burned for energy generation in the muscle cells. This zone is used to increase endurance and support the cardiovascular system as well as the lungs and the metabolism.

4) Anaerobic Zone

The 4-zone is the Anaerobic Zone (stress level - stressful to very stressful) in this zone, the body can no longer cover the demand of needed oxygen. This area is the best one to build strength and muscle mass.

5) Danger Zone

The last zone, the Danger Zone (stress level - extremely stressful, maximum load at absolute power limit) should be treated with caution. This zone is dangerous for beginners and can be harmful to the heart.