For a stress-free life, exercise. 12 reasons to try exercise
Improves Muscle Strength
Boosts Endurance & Energy Levels
Happiness & Feel Good Hormones
Confidence
More Successful
Higher Energy
Cardiovascular Improvement
Sweat & Detoxify Body
Improves Sleep Schedule
Improve Digestion
Improves Quality of Life & Increase Lifespan
Lose Body Fat & Maintain Weight
Exercise
You do not need to spend hours in the gym to
partake in these amazing health benefits. A simple 20 - 40 minutes a day is perfect. We all have our limits but most of us don't push towards them. Adults age 18 - 65 should do at least 80 minutes minutes of moderate exercise a week and 60 - 100 minutes of intense exercise weekly. This would be 3 hours weekly. With that being said you do not need to workout daily.
In moderate activity our heart rate is up, but you can still speak. In intense activity we are almost out of breath when preforming the exercises. Its important if you been inactive for a long time to find a trustable professional before starting a fitness program. Fitness is exercising both the body and mind. Luckily there are is a huge variety of ways to exercise. Walking
One easy way to start exercising is walking. Walking is definitely enough to jumpstart your metabolism with a simple 30 - 45 minute walk daily. Once you feel ready you should start a strength training routine and have a plan when you do. Strength training should be done at least twice a week.
Strength Training
Strength training will help you build up muscle through reps using resistance supplied by your body weight, bands, free weights and/or weight machines. Strength training will build and tone muscle, improves bone health and even strengths our immune system. Asides from that it’s helps you manage your weight and also burns calorie.
An odd number of clients ask me if they have to workout when diet. I say nI you don’t have to, it’s your choice. It’s a choice to be lean, strong and health. It is optimal if you could strength train 2 - 4 times a week, allowing the body with enough time to rest and recover as well. Strength training can be body weight exercises, free weights or weight machines. Find a plan that works for you and your goals. Allowing for cardio, mobilitt, strength trading and recovery.
Interval Training Another variation of exercise is interval training for cardio, these workouts involve short surges of activity followed by a small rest window.
It doesn’t matter if you are a beginner, or a walker; adding interval training within your cardiovascular workout will significantly help you. How? Well, it will enable you to lose weight and boost your fitness level.
When you vary your pace during the workout session, you will cause your aerobic system to improve. When the aerobic system gains power, it will give you the capability to burn many more calories and perform everyday tasks easier. Heart rate working at about 75% of your maximum. Interval duration and number of reps depend on the goals you want to achieve. Flexibility & Mobility
Flexibility workouts will allow your body joints to move freely through a complete range of motion. Balance workouts help you work your small muscles which improves your stability. Always include some form of flexibility and mobility training.
Balance & Stability
Balance workouts help you work your small muscles which improves your stability. Stability training refers to performing exercises while on an unstable surface with the goal of activating stabilizers and trunk muscles that may get neglected. Yoga is most definitely a challenging work out. Functional strength training works balance, stability and strength too.
Abs & Core
The abdominal consists of four muscles which are your rectus abdomens, internal oblique, external oblique, and transverses abdominals. During a core exercise session you strengthen the abdominal of the torso, especially the lower back and abdominal area. There are tons of variations far better than crunches, including many functional strength training exercise.
Cardio
Walking is amongst is easier forms of cardio. Other forms of cardio include stair masters, cycling, elliptical, running, sprinting, circuit training, jogging, power walking, jumping rope, swimming and much more. Make cardio part of your weekly exercise routine. Do not over do cardio. Doing lots of cardio puts you in a caloric deficit yes, but with strength training you have more lean muscle mass helps your body burn more calories. Even at rest you’ll be adding to your deficit without doing a thing. As always, losing body fat nutrition will be key.
It is best to combine cardio, interval training and strength training. Understand not all cardio has to be 20+ minutes. High-intensity cardio challenges the respiratory system to work efficiently to deliver oxygen to working muscles. Interval training is perfect for achieving just that. Personally I strength train 3 - 4x, high intensity interval training 1x, cardio 2x, abs & core 2 - 3x, as well as Jiu Jitsu 3-6x a week.
Choose to listen to some amazing music and release a little tension. Choose to start working out even if you are not confident. It always takes the first step, Rome was not built in a day. If you have to, fake it until you make it. I am strong, I am confident. I believe in myself. I can do anything.
Myths
Weights do not make women big. Women do not have as much testosterone, therefore will not get big and bulky. If your goal is weight loss you should strength train and or lift heavy. If your goal is to gain muscle or get a booty, lift heavy and eat more calories. You definitely have to be conscious of nutrition, for you can to out train eating horribly.
The use machines or free weights is super beneficial for your bones, joints, reduces injury risk, increase balance and improves posture. Exercise is an all around medicine for improving heart health and burning body fat. Cardio is great, but don't forget to exercise and do not be afraid of weights.
Understand you can have a great workout and not be sore after. While soreness and workout intensity are sometimes connected, how tired your muscles feel isn't always a good indicator of a solid sweat session. Being sore doesn't necessarily mean it was a great workout, it just means that a significant amount of stress was applied to the tissue. When you are sore for more than 3 days your over did it.
With that being said you could also understand that you do not have to give it 100% each work out. This would be think illogically, even superman has his limits. Not ever single session requires you going balls to the walls. Ideal life is about balance and so is your training. Find a plan that works for you.
Strength training does not mean weights or machines. You have your body and a gym absolutely anywhere, anytime. Strength training meaning adding resistance to work out your muscles. Aside from your own bodyweight, you can also use tools like kettlebells, medicine balls, dumbbells, stability balls and resistance bands to add resistance.
