The Ultimate Daily Exercise Routine to Boost Your Fitness

September 24, 2020


No matter how busy you are, making time for your health is very important. A regular exercise routine with personal training can do wonders for your physical wellbeing. But before building your daily exercise routine, you’ll need to look at how much time you can devote to exercise and your goals so it will be the most effective!

First, consider how much time you can devote to exercise each week. Whether it’s an hour a day or 30 minutes a few times a week, you need to be realistic and set a schedule that you can stick with. Once you know what you can devote to your plans, you can find the most efficient exercise to make the most of the time you have.

Physical activity guidelines set by the Department of Health recommend at least 150 minutes of moderate physical activity each week, or at least 10 minutes a day. Now, when you look at it in 10-minute chunks, it seems easy! Anyone can make a commitment to 10 minutes of exercise a day. But if you can spend more time exercising, you can fit in longer workouts that pack even more of a punch.

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Make Sure to Warm Up Properly

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Make Sure to Warm Up Properly!  

Before any workout, you’ll need to incorporate a good warmup. This ensures that your muscles are warmed up and ready for the intensity of your exercise, helping you to avoid injury such as strains or sprains. If you go into an intense high intensity interval training (HIIT) routine without a warmup, you could also tear your muscles if they aren’t ready for it!  

Plan to warm up for five to ten minutes before you get into your routine, or at least a minute if your workouts will be twenty minutes or less. Look for a warmup that aligns with your first type of exercise. Five minutes on a rowing machine will get you ready for an upper body workout, while a stationary bicycle primes your legs and lower body. Combine any minutes spent on a machine with stretching to ensure the right parts of your body are woken up in anticipation of your workout.  

You can also choose a range of exercises that will get your blood moving and your heart rate up in preparation for your workout. Jumping jacks, squats, lunges and hip rotations are just a few of the exercises you’ll want in your warmup routine to start your workout safely.


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Select the Best Workout For Your Needs

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Select the Best Workout For Your Needs

Once you know how much time you are able to spend exercising each week, you can determine the best type of workout for your needs. If you’ll be choosing shorter, more intense workouts, you’ll want to be  choosing the most effective exercise you can find. Low-intensity exercise options or a more relaxed approach may not offer you the results you are hoping for in a more compressed timeframe.

If you have an hour or more to set aside for your daily workouts, you’ll have different types of exercise to choose from. Of course, you can still select efficient quick workouts and incorporate different kinds of exercise such as yoga or meditation to make the most of the time you have for whole life improvements.

Quick Workouts

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Quick Workouts

These action-packed workouts make every second count. Typically thirty minutes or less, quick workouts are intense from start to finish. With the right plan, even a fifteen-minute workout can be as effective as a traditional long routine.

This makes it perfect for the busy person or anyone who wants to get their fitness in line—fast! When you choose a quick workout, you get your heart rate up quickly and keep it pumping. These workouts will take you through circuits that focus on each of your major muscle groups. You can change your exercise to suit your goals. This gives you a whole-body workout in a fraction of the time, simply because you are pushing all of your limits.

Tip: Look for HIIT workouts to get you started.  

These workouts are designed for maximum efficiency. Packing a triple punch, HIIT can boost your metabolism, burn fat, and improve cardiovascular health. A HIIT workout alternates between short bursts of intense, high energy exercise and low or moderate intensity exercise for your rest periods. In other words, you start moving and don’t stop!

HIIT workouts are a great choice no matter your experience level. You can customise your workout by choosing different types of exercises. When you want to focus on your upper body, choose exercises that concentrate on your shoulders and back. The same goes for leg day! Incorporate moves that focus on working out your legs like lunges and leg presses.

Tip: Choose timed sets over reps.

With this type of quick workout, you perform as many reps as possible within a set time. It could be as many pushups as possible in thirty seconds or a twenty-second plank! This helps you to focus on achieving personal bests as you focus on the rush of training! This method can make a short workout pass by even more quickly as you stay in the zone and push yourself hard.


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Long Workouts

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Long Workouts

If you have the luxury of time, you may be able to incorporate long workouts into your fitness plans. Longer workouts are generally more moderat but last longer for the best impact on your abilities. Often, these routines are composed of one type of exercise over the mix found with shorter workouts.

For variety, you can alternate longer workout days with shorter ones so you’re always looking forward to something new! This can also make your daily exercise routine more effective with the mix of moderate and high-intensity workouts.

Tip: Mix strength and cardio workouts.  

This can come in a variety of formats. Consider starting with weights (after your warmup of course!) before embracing a cardio element. Moving from weight lifting to a twenty-minute or longer run allows you to build strength and work on your cardio. Plus, having more time for your workout gives you the opportunity to focus on multiple fitness areas each day. This pace can be helpful if you are concerned about the risk of stress or impact injuries.

Tip: Build endurance and stamina.   

Unlike short workouts, a longer option gives you the luxury of building intensity alongside rest periods. These peaks and valleys are great for helping you build your stamina. Think of it like training for a marathon over a sprint!

Often, moderate activities include running or jogging, biking, or swimming. But you can also incorporate circuit training that alternates between different exercises to help you build strength in different areas of your body. Just remember to include rest periods between each circuit to allow your heart rate to slow down and help you get stronger faster.



Remember Your Cool Down

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Remember Your Cool Down

Cooling down is as essential as your warm up. A good cool down features a lot of stretching to give your muscles the attention they deserve. Stretching helps start the recovery processes for your muscles so you aren’t dealing with soreness and stiffness. It also keeps you loose and relaxed to fully enjoy the endorphins from your workouts! A proper cool down will helps to keep you flexible, so even as you work on your muscle strength you aren’t giving up on essential range of movement and other abilities.


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Yoga For Men – The Ultimate Guide


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Today, yoga has become more and more popularly viewed as a fitness routine for women. So it’s easy to come to an assumption that yoga just isn’t for men. The good news is, that’s just not true! Yoga offers just as many benefits for men as it does for women.


Yoga for men

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Yoga hasn’t always been viewed as a fitness routine for women either. Throughout the history of yoga, which has been around for 5000 years, it was most often practised by men.

Ravi notes that the popularity of yoga among women isn’t a global phenomenon either, rather it is primarily a Western trend. In Asia, many of the yoga teachers are, and have historically been men.

Two of the most influential people to help yoga spread across the globe were men as well. Through their inspirational work both Swami Vivekananda and BKS Iyengar laid a strong foundation for the worldwide yoga community that exists today.


Swami Vivekananda

Swami was a Hindu spiritual leader who was born in India during the late 1800s. One of his most notable contributions to the worldwide spread of yoga came about as a result of lectures he offered at the 1893 Parliament of Religions in Chicago. During these, he shared his passion for yogic meditation and hope for a harmonious society.


Swami Vivekananda

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Following this famous appearance in Chicago, Swami continued to speak across both America and England sharing his message. Essentially, Swami helped to introduce yoga to the world, creating the foundation for yoga to take root globally.


BKS Iyengar

Iyengar discovered yoga when he was 16 years old and fighting for his life. As a child, Iyengar overcame malaria, influenza, and typhoid fever to name just a few of his health challenges as a youth. Yoga became a way for him to regain his strength while recovering from his illnesses. And recover he did. During his lifetime Iyengar went on to create his own system of yoga practice, Iyengar Yoga.


Iyengar

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His books which outlined how to practise the Iyengar system of yoga were translated into 13 languages and sold in 70 countries. Not to mention that Time Magazine even named him one of the most influential people in 2004. 

Chrissie Harrison, who was the British Wheel of Yoga in 2014, explains the breadth of his contribution best “He had a great influence on, I would suspect, every yoga teacher there is.”


What Does That Mean For You? Yoga is For Guys Too!

With such a deeply influential history on the spread of yoga across the globe, both Swami and Iyengar prove that men can be just as amazing at yoga as women can.

Yoga is also beloved by countless modern celebrities. Many popular male stars such as Orlando Bloom, Colin Farrel, Tom Hanks, Ryan Goslin, and Russel Brand who is pictured below on his way to a yoga sesssion, all incorporate yoga into their fitness routines.


Russel Brand

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If you’re a guy who’s set to discover how yoga can transform his health and fitness routine, keep reading to the section below to learn more about the different types of yoga.


2. What Are The Different Types of Yoga?

One of the aspects of yoga which makes it so popular is its wide breadth of variety. There are numerous different styles of yoga, so there really is something for everyone!


What Are The Different Types of Yoga

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Hot Yoga

Are you looking for a hot fitness challenge? Then hot yoga might just be the perfect option. Hot yoga gets its name for the toasty temperatures in which it’s taught. A hot yoga class is usually taught in a room that is 35 degrees Celsius, so if you give this yoga style a go, get ready to work up a sweat!


Vinyasa

Like hot yoga, Vinyasa-style yoga is another great option for an intensive work out. During Vinyasa flow yoga classes, you’ll move at a quick yet steady pace through a series of postures. If your goal for yoga is to charge full speed ahead then Vinyasa has everything you’re looking for.


Hatha

When you’re just starting out with yoga, Hatha can be a good choice. In a Hatha yoga class, you’ll hold each pose for a few breaths to align your breathing pattern with movements. This can give beginners time to settle into new postures and get a feel for yoga at their own speed.


Ashtanga

Similar to Vinyasa, Ashtanga yoga also provides fast-paced classes. Also known as ‘athletes-yoga‘, this style will set you up for a fulfilling aerobic workout. During an Ashtanga class, you’ll move through a series of specific postures which are always done in a particular sequence.


Power

Power yoga is a style which blends the quick-pace of Ashtanga and Vinyasa with a more flexible sequence. Unlike Ashtanga, during a power yoga class, you won’t need to practise postures in a particular order. Instead, the sequence of your postures may switch up from one class to another. This is great if you’ve learned the basic yoga postures, want to work up a sweat, and are ready to challenge yourself to learn some new poses.


Iyengar

Iyengar yoga focuses on using props to help you deepen your yogic postures. When you attend an Iyengar class expect to learn how to use props like yoga straps, blankets and yoga-blocks. Using these props can be especially handy if you’re finding it hard to settle into a particular pose. They are great for stabilisation so that you can stretch out your muscles without fear of wobbling too much or losing balance.


Kaiut

Kaiut yoga is a biomechanical yoga method designed by chiropractor Francisco Kaiut to work with the modern body and mind and deliver improved health and wellbeing. Life is quite different today than it was thousands of years ago when the yoga asanas were originally designed. This method works from the joints to remove the restrictions in our systems that come from our sedentary lifestyle and often overloaded minds. Kaiut Yoga is intentionally designed to be accessible to all body types – male or female, young or old, flexible or not.


Kundalini

Kundalini is one of the most meditative styles of yoga and often involves chanting. This makes it great for relaxing the mind and body after a stressful day.


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