Top Tips To Get Fit - Part 1

The following blog entry will look into some top tips for us to incorporate into our lives in order to get fit. This is to the first part of two, so be sure to come back again for more great tips.

Make keeping fit a part of your routine

If we make fitness and exercise an intrinsic part of our lives it will be far easier for us to stick to our regimes and far less likely for us to miss sessions. In keeping it as an 'optional extra', we are likely to fall short in our fitness quest.

Set Goals

Setting goals is a fantastic tip for keeping fit. With goals to aim for we are more likely to stick to our regimes and also have something to measure our progress by. It is important that the goals we set stretch and challenge us, but are also achievable. If we set unrealistic targets we are likely to fall flat!

Be Flexible

This is very important. It is important not to be too regimented, as our lives require us to flexible. If we miss a session, it is important not to worry about it, just put more into the next session.

Do Not Overdo It

Over training is a common mistake that people make. All sorts of problems can come from this. Injuries, fatigue and ill feeling towards training can all stem from over doing it. In turn, each of these factors can contribute to us not wanting to train.

Do Not Expect An Overnight Change

This is another key thing. Often people expect to see major results after three sessions! This is simply not reality. Patience is the key, and if we stick to our diet and exercise plans, results will come.

These are five key tips that should be used when looking to get fit. Make sure to check back next week for part two of 'Top Tips To Get Fit'. 

The Importance of a Strong Core

This article will discuss what the core is, why it is important to build a strong core and also look at some key exercises to help to develop a strong core.

What is our core?

I would suggest, from personal experience, that many people believe our core to be the abdominal muscles. And this is partly true. However, there is much more to the core than just our abs. The muscles in the lower back, pelvis and hips also make up our core. 

Why is it important to build a strong core?

Our core is so vital to most of our movement that it is important to develop a strong core for a number of reasons. 

• A strong core can help with our balance and stability.
• A strong core can help to reduce our chances of injury. Developing our core leads to a greater range of motion for us and thus makes us far less likely to get injured. 
• We need a strong core to help us with daily tasks. Bending, reaching and twisting are all aided with a strong, healthy core and these are things that we do every single day. 
• Developing our core is a major thing with sports. Athletes of all levels should look to build their core as it can lead to an improved performance. We can swing better, run faster and kick further.

Some key exercises to develop our core

There are many exercises that can be used to develop and strengthen our core muscles. At a beginners level there are simple exercises that will start building our core. As we progress we can change these exercises, making them harder to improve our core even further. 

Sit-ups and crunches, planks (bridges), push-ups, squats and leg raises are some of the basic exercises that we can do to develop and strengthen our core muscles. Once we master these, we can advance upon them. For example, we can start adding side planks, one armed push-ups and pistol squats into our routines. 

Conclusion

It is clear that the core is vital to our everyday lives, but it can also help us steer clear of injury and enhance our sports performance. There are many exercises we can do to strengthen the core, including crunches and planks. 

Push Up/Squat/Core Circuit for Beginners

Today we will look at a small circuit that will tone and strengthen our core, as well as our arms and legs. This circuit is designed for beginners but can be adjusted to suit your own needs. As we get better at this circuit, we can increase the reps for each exercise.

There are only three exercises in this circuit, but the key to getting the most from it is to not stop exercising. This circuit is excellent when combined with half an hour of pure cardio (think 30mins of jogging).

The Circuit

10 push-ups

12 squats

20 abdominal crunches

12 push-ups

15 squats

25 abdominal crunches

15 push-ups

20 squats

30 abdominal crunches

Note: ensure proper form is executed with each exercise.