Gym Workouts and Tips to be Fit & Healthy in Your Daily Life

By | March 5, 2016

Exercises to be Fit & Healthy

          Exercise is a great way to get a healthier, stronger body. It can also be a great way to relax and make you happier. It is important to remember, though, that you should always alternate between different types of exercise to ensure that your whole body gets the attention it needs. If you want to get started exercising to improve your quality of life, read below for helpful explanations, tips, and example workout routines for every ability level and lifestyle.


The importance of Breathing:

      Breathing is the first thing we do when we are born and the last thing we do before we die but how much importance do we give to breathing?
     We can stay alive for long periods without eating, drinking or sleeping, but if we can not breathe, we die within a few minutes.

Breathing is important for two basic reasons.

  • It supplies our bodies and its various organs with oxygen, which is vital for our survival.
  • Breathing is one of the ways to get rid of waste products and toxins from our body.
Our breathing is also the link between our body and our mind and for both to function well, they need oxygen.
Breathing Exercises:
Let’s start with a simple breathing exercise that can be done at any time of the day, in three simple movements, at least for a couple of minutes:
  1. Do a deep inhalation
  2. Hold your breath for a few seconds
  3. Then do a deep exhalation
If you feel a slight sense of vertigo, do not worry, it is due to the surge of a greater volume of oxygen to the brain.
     I suggest to repeat this exercise several times throughout the day, especially at times when we are feeling particularly agitated, our morale is low or even when we feel tired.


Things to known before preparing to Gym:

  • Wear the right clothes
  • Wear the right shoes
  • Hydrate – Drink lots of water before you exercise
  • Don’t stretch before exercising.
  • Do warm up exercises.

Popular Gym Workouts and Strength’s of Doing those Exercises 

The below pictures will give you the idea on which part of our body the effect will be shown by doing those exercises. 

How Many Sets Should I Do?

  • I recommend doing between 3-5 sets per exercise.

     Keep your total workout number of sets for all exercises is in the 15-25 set range (5 or 6 exercises of three sets is a good start). More than twenty-five sets in a workout can either be overkill (doing more harm than good) or you’re not working yourself hard enough.

How Long Should I Wait Between Sets?

  • 1-3 Reps: Rest for 3 to 5 minutes
  • 4-7 Reps: Rest for 2 to 3 minutes
  • 8-12 Reps: Rest for 1 to 2 minutes
  • 13 Reps+: Rest for 1 minute or less
      Now, pair this time between sets with how many reps you are doing. If you mix up rep ranges on a daily basis, you need to mix up your rest time between sets too. This is how you build well-rounded muscles, and a well-balanced body. 

Recap: Building a Workout Routine

       Okay, so I realize that’s a ridiculous amount of info, but it’s all very important stuff. Let’s break it down into easy chunks right here:

  • ALWAYS warm up – 5-10 minutes on a bike, rowing machine, jumping jacks, run up and down your stairs, etc.
  • Pick one exercise for each big muscle group – quads, butt and hamstrings, push, pull, and core.
  • Do 3-5 sets for each exercise.
  • Determine how many reps and how long you’ll wait between sets for each exercise.
  • Mix it up! Vary your reps, sets, and exercises. Keep it interesting.
  • Increase your efficiency and work your heart by doing alternating sets or circuits.
  • Keep your workout to under and hour.
  • Stretch AFTER your workout.
  • Write everything down.

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