Simple Fitness Tips That Work
Less than 6 percent of adults get at least 35 minutes of exercise each day, according to the 2011 Dietary Guidelines for Americans, and only slightly more meet the recommended weekly minimum of 130 minutes. Some reasons are understandable. From fitting workouts into a hectic schedule to breaking through plateaus in your progress, & maintaining physical fitness is not always easy. Implementing simple, effective fitness strategies can help to take the angst out of the equation and give you a healthier, happier life. If you are considering signing your lifestyle changes, we recommend that you first seek approval from your doctor, and find these ten tips on the next slides.
1. Value Variety
Monotony is a primary workout-routine breaker, and it is effects aren’t merely emotional, says Pavlina Aleksandrova, certified personal trainer and fitness instructor in Santa Monica, “If you only perform same exercises and don’t require anything new from your body, it will eventually adapt to even the hardest physical demands,” she says. If you continually jog the same distance and pace, for example, the activity will grow more comfortable, and your body will benefit less. To added variety to your workouts, Aleksandrova recommends mixing it up during weight training -- increasing reps while using lighter weights or doing fewer reps with heavy loads. You can also commit to trying one new exercise every few weeks or exercising in different environments, such as a gym, outdoors, and a yoga studio.
2. Turn On the Tunes
If you typically exercise in silence and find yourself counting down the minutes left, you may want to divert your attention from your muscles to your ears. Music boosts energy levels, motivation, and exertion during repetitive endurance activities, according to a report published in the International Review of Sport and Exercise Psychology in December 2011. Listening to music, a podcast or an audiobook can also reduce emotional discomfort joint in people just starting out, according to Pavlina Aleksandrova, CPT. To work music into interval training, other fast-tempo and slow-tempo songs on your MP3 player and run, walk, or bike quickly or slowly along with the beat.
3. Drink Up!;
Water does more than quench thirst. Proper hydration is crucial to a healthy exercise regimen, says the Academy of Nutrition and Dietetics. Drinking the right amount of water before physical activity allows your body to perform correctly while preventing dehydration, overhydration, injuries, and heat illness. While there is no specific amount of water that works for everyone, pale or bright urine and a lack of thirst are two signs you are drinking enough. “The key is to keep your fluids easily accessible, so there is no excuse not to drink and stay hydrated,” says Heather Binns, a certified personal trainer and wellness educator in Valley Glen, California. She recommends keeping a water bottle nearby throughout the day.
4. Do Not Skimp on Carbs;
Carbohydrates are the primary fuel source for your muscles, brain, and body, and going too low can cause energy drain and fatigue. When you are engaging in moderate exercise, your diet should consist of 40 to 50 percent carbohydrates, according to the Colorado State University Extension. While you may not want to eat just before cardiovascular exercise, which can cause cramping, incorporating complex-carbohydrate sources, such as whole grains, lentils, and potatoes, into your diet allows your muscles to store glucose for later use as fuel. Eat a balanced snack or meal containing carbohydrates, protein, and fat after intense activity to help your body recover well and prevent low blood sugar and fatigue.
5. Go for Intense Bursts.
To add fun and variety to your workout routine without adding time, Pavlina Aleksandrova, CPT, recommends high-intensity interval training. You primarily work out at high physical intensity for short bursts with breaks in between. “A simple 15-minute workout performed with the proper amount of work and rest intervals can deliver tremendous results,” she says. “You can incorporate HiiT anywhere, and most of the time, you do not even need any equipment.” Try sprinting, jumping rope, or any other activity can perform for one to three minutes intensely, then stop and let your heart rate lower somewhat for two minutes. For an intense workout, repeat this three to four times.