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Shape Up Essay, Research Paper

In today’s society, health and physical condition are emphasized far more than in the past. Fitness centers are being built across the nation providing a place where we can improve our well being. Thousands of Americans are flocking to these health centers to enhance their physical strength. Often times these people are not making the best of their time. They spend hours in the gym and see modest results. The reason for this is they simply do not have a great plan when entering the weight room. They merely show up and improvise a workout as they go. In order to create an exercise routine that will ensure fitness, there are fundamental steps you must follow. Although not all people are looking for the same results, these basic steps will help anyone wishing to become a healthier person.

A good workout begins long before you enter the weight room. There are basic habits that may help improve your health and your workout. The first and most important routine you must get involved in is eating healthy. A diet high in carbohydrates will increase your energy levels and improve your productivity. A second habit you should adhere to is water consumption. You should have at least eight glasses of water per day. This number should increase if you are working out because much of it will be lost in perspiration. Studies show that increased water consumption helps prevent cramps and keep your heart rate at a healthy level. A third habit you should carry out is simply getting enough sleep. In our modern, fast paced society humans often do not get enough sleep. If you do not obtain seven to eight hours of sleep every day your body will not be rested for a workout, and you will not be able to recover fully from previous workouts. Forming these specific routines will ensure you to be ready to workout.

Next you prepare for your workout. The first step you should take is seeing a doctor. This could end up saving your life. A doctor may find a heart murmur or another physical deficiency that would prevent a healthy workout. This step is especially important for women who are pregnant or people with physical ailments. A second step you should take is finding proper supplementation. It is important to research workout supplements and find one that is proper for you. Supplements such as Creatine have been known to increase muscle mass by over forty percent. Do not take a supplement if you have not researched it thoroughly. The third step is stretching. Stretch every major muscle in your body you intend to work out for at least thirty seconds. This will prevent major injuries and prevent muscles from tightening. It is important to not over-stretch a muscle because that can cause you to pull a muscle before your workout has begun. Preparing for your workout will ensure a productive workout.

The final facet of the workout transpires in the weight room. The first activity you should partake in is weightlifting. If you plan to increase muscle size and mass you should direct your attention to heavier weights. Lifting heavy weights will significantly increase your size. If your focus is on toning your muscles you should use lighter weights and do more repetitions. It is important to workout bigger muscle groups such as chest, back, and arms. After the major muscle groups are done you can focus on smaller groups such as triceps and biceps. Do not work out the smaller muscles first because if they are tired they will not be functional for lifting the bigger muscles. After weightlifting you can move on to the cardiovascular portion of your workout. This is important in maintaining a healthy heart. This will also help burn fat and tone muscles. You can choose a cardiovascular activity that you want. This could be anything from playing basketball to running a marathon depending on your specific goals. It is important not to over exert yourself when doing cardiovascular work. This is a leading cause of heart attacks. Working hard in the weight room is essential to a healthy workout.

Following these fundamental steps will ensure a healthy workout. Prepare yourself thoroughly and use hard work and determination to see your self through. Picture your self on the beach next summer receiving envious stares from surrounding people. Imagine your body in better physical condition than it has ever been in before. Anticipate the long healthy life you could live. All you have to do is take the initiative and follow these simple steps.

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