Fitness: Getting Started is the Goal - Traditional Chinese Medicine[TCM Discovery Net]

Fitness: Getting Started is the Goal

More walks, fewer snacks - one thing at a time. Or Oral natural slimming pills together with Use Green slimming cream .Set yourself up for success. Here's how.

No matter how much we train, we're always searching for that extra edge. Perhaps it's trying a new move or a sweatier program, or maybe it's finding the wickedest abs class or the cushiest running shoe. Every advantage helps us work out smarter and make our bodies stronger. And one of those key advantages is to match your workout time to your body's needs. "The time of day you work out is critical; it can help you avoid injuries, produce a peak performance, and enjoy, not dread, your workout," says Michael Smolensky, Ph.D., professor of environmental physiology at the University of Texas School of Public Health at Houston. That's because your body's circadian rhythms the series of physical and mental highs and lows that repeat every 24 hours can influence your energy level and ability to exercise. We know it's not always possible in an I-needed-it-yesterday world, but if you can tweak your schedule and match your workout to your body's physiological patterns, then you'll make the most of your body clock and your body.

MORNING (6 to 9 a.m.)
Your body does this Aside from your heck-raising alarm clock, there are a few other things you've got going on when you wake up. For one, your core temperature starts to rise (that upswing would wake you up naturally if the clock didn't). But because you've been sleeping, your muscles are stiffer than a Friday-night martini, and your heart rate has slowed to about 60 to 80 beats per minute. To top it off, your joints are 20 percent less flexible than they are at the end of the day because you've been lying still all night, Dr. Smolensky says.

The Best Morning Moves

Catch your muscles up. Warming up is always important, but morning tightness makes you even more prone to injuries when you're exercising. "If it's 30 degrees outside, you warm up your car before you take it on the highway, and your body needs to be treated the same way," says Warren Franke, Ph.D., professor of exercise physiology at Iowa State University. He recommends 10 minutes of easy movement: Do 10 sun salutations or hop on a bike for 8 minutes and then do three sets of 10 low-bench or stair stepups (step up and back down, alternating legs).

Hit the road. Morning is the best time for aerobic endurance activities like running and cycling because your lower heart rate allows you to go longer, farther, and harder and not sputter out like a Pinto with an empty gas tank. The lower your heart rate, the longer it will take to hit that screw-this-workout wall that comes when approaching your max rate. Bonus: Your brain naturally underestimates time when your core temperature is cooler because it doesn't process information as quickly, Dr. Smolensky says, which means your long session won't drag. That means you should schedule your long weekend cardio sessions for first thing. Burn fat and calories with 45- to 60-minute sessions, and keep up a pace where you can hum a tune or carry on a conversation with short sentences.

MIDDAY (10 a.m. to 2 p.m.)
Your body does this Your body temperature has risen, meaning that your circulation has improved to better deliver oxygen to your brain and muscles. "The higher oxygen level in your blood improves your reaction time, muscle strength, and hand-eye coordination," Dr. Smolensky says. But after 2 p.m., you might experience a post-lunch dip, and your ability to use your muscle strength could drop. "Although it hasn't officially been proven, researchers speculate it's because of your sleep cycle. You're groggiest around 2 a.m., and the cycle probably repeats itself every 12 hours, starting again around 2 p.m.," says Chris Maund, a corrective exercise specialist in Encinitas, California. Exercising now will also improve your late-day performance at work because the increased blood flow to your brain makes you mentally sharper, Dr. Smolensky says.

The Best Midday Moves

Add intensity. A 30-minute strength circuit with minimal rest (60 seconds or less) between sets will get your blood gushing at maximum levels, which will help prevent the post-lunch energy drop. Gregory Florez, aspokesperson for the American Council on Exercise, recommends a full-body circuit including chest presses, lat pulldowns, shoulder presses, lunges, biceps curls, tricep kickbacks, crunches, and back extensions. Do 15 reps of each exercise consecutively, and cycle through the circuit twice.

Play ball. Take advantage of your improved coordination with sports like tennis. "Racquet sports also require you to stop and start a lot, so you train your reaction time and work at a high intensity in short bursts of time, which can improve your energy level," Florez says. If you can't use your whole lunch hour, play for at least 30 minutes to stimulate your energy-boosting endorphins.

LATE AFTERNOON/EARLY EVENING (3 to 8 p.m.)

Your body does this By now your core temperature has risen faster than Dr. McDreamy's popularity. It's as much as 3 degrees higher than it was in the morning, so your flexibility, muscle strength, and reaction time are peaking. Your higher body temp corresponds with an increased tolerance for pain, Dr. Smolensky says. Not that you should squirm like a toddler-tortured caterpillar during a workout, but now's the time to push your limits. For best results, try not to exercise too late. "Working out after 9 p.m. can rearrange all of your biological rhythms and affect the quality of your sleep," Maund says. "Your body releases a human-growth hormone while you sleep, which is responsible for repairing and maintaining muscle."

The Best Evening Moves

Be explosive. Your power levels are at their highest, so make the most of them by going hard and sweating like a wool-wearing Floridian. Do spinning class for cardio intervals or lap sprints in the pool (or play team sports like soccer and basketball, which require intense bursts of speed). French researchers found that a swimmer's stroke length, rate, and velocity were 3 to 7 percent greater at 6 p.m. than at 8 a.m. You can also use and increase your power by doing plyometrics or jumping rope for 10 intense 1-minute intervals (with 30 seconds of rest in between).

Loosen up. Take advantage of your higher body temperature and do yoga to enhance your flexibility. Or do 15 minutes of static stretches to relax. To stretch your hamstrings, hips, and back areas that tend to get tight after a day spent boxed into a cubicle, try three sets of the Straddler. Sit with your legs wide apart and reach your left arm up and over your head. Lean sideways to the right, over your right leg. Hold for a minute and feel your back stretch all along your left side. Next, release and bend forward, reaching as far as possible with your fingertips. Hold for a minute. Then stretch over your left leg, reaching your right arm up and over to the side. Hold for another minute and release.

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