If you’re lifting weights the same way you did when you were at school, it’s time for a change. Forget the vanity muscles. Think strength and cardiovascular fitness. Your new goal: roughly 50% cardiovascular exercise (including warm up), 40% weights and 10% stretching. Here’s an easy program to get you started.
10 minutes on aerobic exercise (running, skipping, tennis or swimming) at a comfortable pace (60 to 70 percent of your maximum heart rate).
10 minutes of upper body strength training. Do two sets of 8 to 12 reps of the following; bench press, military press, lat pull downs, biceps curl and triceps extension.
15 minutes of aerobic exercise at a slightly more intense pace (70 to 85% of your maximum heart rate).
5 minutes of stretching. Pay attention to back and hamstring muscles. Hit both areas with a simple two step stretch. Lie on your back and draw your knees to your chest. Hold for 60 seconds. This stretches the lower back. Now put both feet flat on the floor, knees bent, and raise your left leg straight up toward the sky. Hold for 60 seconds, then repeat with the right leg. Do three reps of each stretch.
Wednesday
Do three circuits, hitting the weights from both the Monday and Friday workouts. Do eight to 12 repetitions of each lift, moving quickly between sets.
This is the same as Monday’s workout, except your 20 minutes of strength training will target the lower body. Do two sets of 8 to 12 reps of the following; leg extension, (quadriceps), leg curl (hamstrings) and abdominal crunch.
New Rules Of Measurement
If that happens ? or has happened - to you, you might not pleased at first because some of your salary will be deducted to pay it. But believe me, any investment for your retirement is a good investment ? and if you have not started one, do so today. It is that simple.
Other changes in the law are that the Roth 401 (k) is now permanently available. The difference between a Roth and ordinary 401(k) retirement fund is that you invest out of taxed income, but with withdraw tax-free. With a 401(k) retirement fund, you get tax relief on your investment, but get taxed when you start to withdraw from it.
401(k) or Roth 401(k)
Which is best? That depends on your situation, and it is best to discuss this with a financial adviser ? but make sure you find a good one. You are likely to do better with a Roth 401 (k) if you are a high earner and will pay a lot of tax on your retirement income ? but this may not be the case for you. It depends on your tax payments now and expected future tax payments.
Once you have set up a 401(k) retirement fund, you need to take some interest in it ? this will repay you handsomely. Most people just put their money in one fund, and forget it. Then, 30 years later they might find it has not grown as much as they expected.
Review your funds annually
To avoid this happening to you, review your fund or funds every year. If you are unsure how to do it, find a good financial advisor ? one who puts your interest first. You need someone who will spell out the fund charges, compare them, and recommend you invest in more than one fund. It is never a good thing to put all your eggs in one basket, and this is very true of investing for retirement.
Whether you use a financial advisor or not make sure you do review your 401(k) retirement fund each year. Also remember that if you use a financial advisor he or she gives you a service they will charge for it one way or another, and you need to know how they are charging. It may be coming out of commissions ? not a good way ? or they may charge you a fee.
You do not need a financial advisor if you are happy to keep up to date with mutual funds and investment ? it is not so easy to learn.
Disclaimer
The information on this web site does not constitute an offer in any way. It gives general information, but is not financial advice. The aim is to help you decide what to do about your retirement plan, and the importance of saving for retirement. You should consult a retirement planning adviser with a proven record before setting up a retirement plan.
Both Sandra Prior & John Hartley are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
Sandra Prior has sinced written about articles on various topics from The Internet, Computers and The Internet and Fitness. Sandra Prior runs her own bodybuilding website at . Sandra Prior's top article generates over 368000 views. to your Favourites.
John Hartley has sinced written about articles on various topics from Auto Insurance, Adwords and Aerobics. . John Hartley's top article generates over 60500 views. to your Favourites.
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