There are plenty of resistance training myths out there. For instance, some believe that women shouldn’t lift weights because it’ll make them look bulky or too masculine. Others believe that weightlifting is dangerous or that doing any type of cardio will slow your strength gains.
Weightlifting is not harmful if done carefully. Take 72+ hours of rest between workouts, choose a reasonable weight, perform lifts slowly and with good form, and perform a 5-15 minute dynamic warm-up. These strategies can help prevent strains, sprains, overuse injuries, or even rhabdomyolysis.
The benefits of jumping rope are extensive. This activity can give you a full-body workout while also building stamina, endurance, and coordination. It’s a great way to add variety to your routine and lower your risk of lower-body injuries. Plus, you can do it anywhere at and at a low cost.
There are a few easy ways to walk 10,000 steps. Using a fitness tracker can help you keep track. You can take short breaks during the day, do chores around the house, use your commercial time to exercise, and walk more than you need to (park further at the store).
There are a ton of ways to know your workouts are working. Measuring your heart rate and keeping data can show improvements in strength and endurance. Taking body measurements can help to visualize fat loss and muscle gain. Weighing yourself is important, but it’s not always an accurate judge.
Downloading the best running app can really help your workouts. Most of these apps will track your distance, time, and calories burned. Some will create fitness plans based on your own running goals. The more popular running apps include Strava, Nike Run Club, and MapMyRun.
Having no fitness equipment means you only have the resistance of your own weight. At a certain point, your muscle and strength gains will begin to slow. To keep up with your progress, you can modify your exercises to make them more difficult or build your own fitness equipment.
To lose weight without dieting, you need to focus on creating a caloric deficit. By burning 500 calories a day, you can lose 1 pound a week. Some of the more efficient ways of burning calories are HIIT, jumping rope, and regular aerobic activity (like running, swimming, or biking).