Exercise for weight loss doesn't have to be complicated. A number of simple types of cardio exercise will contribute to a fast-paced calorie burn and lead to a number of overall health benefits. nike running shoes Walking is a suitable activity for people new to working out; even the most amateur fitness buff should know how to take a walk. Other simple cardio exercises include increasing your walking pace to a light jog, riding a bicycle or dancing around your home.

Keep Your Strength Training Simple

For a beginner, visiting a gym and seeing a weight machine's handles and pulleys can be daunting. Instead of getting overwhelmed, strength train by lifting weights or performing simple body-weight exercises. Pushups, for example, can strengthen your pecs, while crunches and squats will build your abs and quads, respectively. cheap nike air max 95 Curl a dumbbell to strengthen your biceps, shrug a barbell to target your traps or hold a medicine ball against your chest to elevate the challenge of a set of situps. Always train your major muscle groups evenly to avoid building an off-balance body.

Get Together with Friends

One of the best ways to get exercise without feeling as though you're working out is by enjoying the activity. Exercising with friends is a social experience that can quickly make you forget that you're improving your health. Find some other fitness novices and play team sports such as basketball, soccer, softball, volleyball and flag football. Each sport provides a cardiovascular workout and strengthens your body. Individual activities to consider include hiking, inline skating and yoga; many yoga studios offer classes for those who are completely new to the practice.

Know Your Fitness Targets

Taking a short walk once per week might be drastically increasing your typical amount of exercise, but it's not enough for ideal fitness. According to the Centers for Disease Control and Prevention, adults should strength train at least twice a week and devote around 150 minutes to cardio exercise every week. Together, nike air max thea uk both types of workout create a well-rounded fitness routine. If your previously inactive lifestyle has become a habit, find time for exercise by getting up 30 minutes earlier each morning or involving your family and friends in your new workouts.

Plié squat biceps curl and high knees: Stand with your feet shoulder-width apart and a dumbbell in each hand. Keeping your body weight in your heels, adidas football boots lower your glutes until your thighs are parallel with the ground, simultaneously curling the weight toward your shoulder. Repeat for 60 seconds. Rest for 30 seconds before doing 60 seconds of high knees as fast as you can. Repeat sequence for four sets.

Minutes 11 to 20

Single leg deadlift and jumping jacks: Stand on your right leg with a dumbbell in each hand. Hinge forward on your hips, extending your left leg back until your body and leg are parallel with the floor and your arms are straight in front of your shoulders. Hinge upward on your hips so that you are standing again, bringing your leg down and the weight to your sides. Repeat for 60 seconds. cheap adidas football boots Rest for 30 seconds before doing 60 seconds of jumping jacks. Repeat sequence for two sets on each leg.

Minutes 21 to 30

Bent-over row and mountain climbers: Start with your feet shoulder-width apart, slightly bending your knees. Bend forward, holding a dumbbell in each hand with your palms facing. Pull the weight toward your body, stopping when the dumbbells are beside your stomach. Lower the weight and repeat for 60 seconds. Rest 30 seconds before doing mountain climbers for 60 seconds. For mountain climbers, start at the top of a pushup with your hands below your shoulders and your right knee below your chest. Keep your hands on the floor, and jump with your lower body to switch legs, bringing your left knee forward and extending your right leg. Repeat as fast as you can for 60 seconds and repeat entire sequence for four sets.

Tips and Safety

Don’t lock your joints at any time during the routine, adidas adizero boots and keep you core tight and your back straight. Have a bottle of water handy and drink a few sips during the 30 second rest period. Warm up and stretch before you start the routine and stretch when you’re finished. If you can’t complete all four sets with your starting form, lower the weight.

Dips target the triceps, and biceps curls work the biceps, but that’s not all of the affected muscle groups. Both exercises work secondary muscle groups using standard form, nike flyknit and with variations, you can expand the scope of targeted muscle groups. In addition to the triceps, standard dips work the lower and outer pectorals, the obliques, the posterior deltoids and the forearms. Standing barbell biceps curls work the biceps, the anterior deltoids, the traps, the lats and the upper support muscles around your core.

Sets and Reps

Biceps curls allow you a wide latitude for structuring your sets and reps, since the concentric free-weight exercise allows you to easily increase or decrease weight for the targeted muscles. nike flyknit uk Dips are an isometric exercise that limits you to your own body weight for every rep. To achieve gains doing standard dips, you’ll have to simply increase the number of reps you do, and the number of sets in which you do them. For biceps curls, you can use a pyramid rep structure to build mass, you can use standard flat sets for a balanced strength/endurance approach, or you can combine a set of 12 curls with a set of 12 dips in quick succession for a muscle-confusing super-set workout.

Variations

The biggest challenge to long-term weight training is that your body adjusts to even the toughest workout. Adjust the standard forms of dips and biceps curls every few weeks to continue achieving performance gains, and to expand the secondary muscles worked in each exercise. For example, leaning forward while performing dips will place greater stress on the lower chest and upper abs, while still giving the triceps a good workout. You can also attach a free-weight plate to a rope tied around your waist and do weighted dips for increased difficulty. For biceps curls, use a wider grip to work more of your traps and lats, or narrow the grip to concentrate on the middle portion of the biceps. Use an EZ-Grip barbell to reduce wrist fatigue, or use dumbbells instead of a barbell to work more stabilizer muscles.

Considerations

If you’re engaged in a split routine schedule for weight training, you'll usually perform dips and biceps curls on different days, as each exercise can be grouped seamlessly into routines targeting different muscles. Triceps dips are best when grouped with shoulder and chest workouts, while biceps curls are best when paired with back and core workouts. However, the two exercises can be effective together when you do supersets, nike free 3.0 flyknit which work opposing muscle groups, or when you do full-body training sessions. For a full-body training session, work your muscles from large to small. Do your triceps work first, then your biceps.