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Martial arts is an example of a workout that overlaps with personal interests or hobbies.
For many people just starting to work on their physiques, the word вЂњworkвЂќ in workout often acts as a barrier to getting started. But not all workouts need be hour-long straining sessions. An easy workout routine to trim and tone can do just as much as hardcore training -- without the risk of a hernia. Remember, getting started might be the toughest part.
Take It Easy
A workout need not consist of constant movement. In fact, most useful workouts involve slow movements and rest. For cardio workouts, moving too quickly can bring your heartbeat up to levels too high for optimal fat loss. For resistance training, lifting weights without resting between sets can limit how much weightlifting you can actually do. Thus, taking it easy isn't the sign of a weak person, but the sign of someone who knows how to exercise properly.
Easy to Do, Easy to Schedule
An effective workout routine and an easy-to-schedule workout routine are not mutually exclusive. If you can't find time for the gym or don't have the money to buy loads of exercise equipment, don't fret. You can perform both cardio and resistance training workouts practically anywhere with an adequate amount of space. Sometimes your workout can even overlap with leisure time. For example, if you plan to take your family to the beach on the weekend, schedule in 40 minutes for a beachside run or a swimming session. For resistance training workouts, you can focus entirely on bodyweight exercises, which require no equipment. Overall, shoot for two or three days of cardio and two or three days of resistance training workouts per week.
Trim it Down
To trim down on fat easily, engage in low-intensity cardio. Your cardio session should be easy by nature, so that you can keep your heartbeat at around 65 percent of your maximum heart rate. Jogging, swimming and dancing are all activities suitable for such slow-paced cardio. When you engage in cardio for over 40 minutes -- an easy task if you've chosen a fun activity -- your body starts to recruit stored fat as its energy source, literally burning extra fat off your body.
Tone it Up
To tone your body, you must move it under resistance. This doesn't mean you need to copy bodybuilders. The key to gaining muscle tone is quality, not quantity. Choose compound exercises that recruit many muscles to cut down on the number of exercises you need to do. Perform your chosen exercises around 25 times, called reps, breaking up your reps into sets. Between sets, rest two or three minutes to recover your strength. For example, you might perform a triceps dip five times, rest for two minutes and repeat four more times, for a total of 25 reps. Most of your toning workout will be resting, but you'll still see results over time. Some examples of good compound exercises to add to your routine are barbell behind neck presses, chin-ups and bench presses. You don't need to strictly include compound exercises in your routine; non-compound exercises such as dumbbell biceps curls, triceps extensions and barbell front raises also are good for toning.
Putting It All Together
An easy workout routine to trim and tone should include three days cardio and three days resistance training. Because your muscles need rest after resistance days, alternate cardio and resistance training days. For example, you might plan your cardio days every Monday, Wednesday and Friday, while weight training on Tuesday, Thursday and Saturday. Mix up your exercises so you don't burn out.