OUR BODIES ARE DESIGNED TO MOVE.
Even people with injuries are encouraged to maintain a movement routine and physio exercises to help recover the injury. There are no hard and fast rules on how much exercise we need, although there are guidelines of 20 minutes a day. But this does not take into account any body type, food consumption, or limitations. As with our food consumption, we need to know the overall goal to plan a fitness regime that will reach these goals.
Strength
Weight training is good for your body. It is not about becoming a big gym beefcake with more muscles than can fit into a shirt, but rather ensuring that we are using our muscles, growing them, and keeping them strong. Having strong muscles is essential to ensure you can reduce injuries, recover from any mishaps easier, and age far more gracefully than if we were weaker.
CARDIO
Any exercises that get your heart rate up and elevates your breathing is good for you. Extended cardio periods (30 minutes or more) can start to burn fat and thus reduce your overall weight. Even a 60 minute walk a day at a reasonable pace where your heart rate increases and you manage to work up a sweat can increase your fitness, lung capacity, and weight. Adding a long cardio session two to three times a week will yield great results. Cardio can include walking (Fast pace), cycling, swimming, or stair climbers.
Any exercises that get your heart rate up and elevates your breathing is good for you. Extended cardio periods (30 minutes or more) can start to burn fat and thus reduce your overall weight. Even a 60 minute walk a day at a reasonable pace where your heart rate increases and you manage to work up a sweat can increase your fitness, lung capacity, and weight. Adding a long cardio session two to three times a week will yield great results. Cardio can include walking (Fast pace), cycling, swimming, or stair climbers.
Stretching
If you have ever watched a cat wake up, you will see they start their day with a good all body stretch. It feels terrific to unlock all the tension you may be carrying in your shoulders, back and digestive system. Adding in a stretch routine once or twice a week will help your muscles stretch and enable you to get all those tension knots out. Many gyms offer stretch classes as well. It is worth it.
IMPACT
Not all impact sport is good and can create long term damage to our joints and bones. But we do need to have some controlled impact training in our lives. Impact training helps our bones get stronger, something we need as we age. Think of skipping, doing box jumps, boxing, or leap lunges to get the impact going and strengthen those bones.
Not all impact sport is good and can create long term damage to our joints and bones. But we do need to have some controlled impact training in our lives. Impact training helps our bones get stronger, something we need as we age. Think of skipping, doing box jumps, boxing, or leap lunges to get the impact going and strengthen those bones.
Blog Posts
Why you SHOULD hire a personal trainer
Why you SHOULD hire a personal trainer Hiring a personal coach comes with a lot of benefits, and the truth is, you should definitely consider hiring one! It doesn’t matter if you are an absolute beginner or preparing for a bodybuilding or powerlifting competition....
Reasons for not losing weight
Reasons why you are not losing weight Let’s imagine this hypothetical scenario. You’ve just started a diet, but after two weeks, you no longer see any results… You have even started going to the gym. You’ve started wondering what it might be that you are doing wrong....
New year resolutions for fitness
New year resolutions for fitness Hey, how are those fitness resolutions going? It's been quite some time since January 1st, and I'm sure that you're feeling great about the new year and the opportunities it brought. But how many of us have actually stuck to our...
How To Periodize Your Training
How To Periodize Your Training It is a widely known fact that fitness training can produce many benefits for your body. These include increased muscle mass, reduced fat, and improved cardiovascular fitness. However, though we all know a lot about exercises, sets, and...
How To Avoid Weight Gain
Holiday Binging - How To Avoid Weight Gain The holiday season is a time of joy and celebration. There are holiday parties, holiday dinners with family and overall, it's holiday treats galore! It's practically inevitable that you will gain some weight during the...
A successful personal fitness plan includes activities to develop
A successful personal fitness plan includes activities to develop There is one common thing among new trainees... They all go over the different exercises in the gym because somebody else told them to do so. However, they don’t know the logic behind it. They lack...
low cortisol symptoms _ Part 1 – Stress & Genes
The Cortisol Problem low cortisol symptoms | Part 1 - Stress & Genes Every day, we are all subjected to stress, and if we don't learn to handle it, we can quickly reach a point of general discomfort and burnout. It is common knowledge that stress weakens the body...
Know Your Anatomy _ Abs VS Core
Know Your Anatomy | Abs VS Core Getting six pack abs is perhaps one of the most common goals that trainees are looking after. However, the six-pack is just one of the components of your abdominal musculature so it is a good idea to learn how to differentiate between...
weight training for fat loss
weight training for fat loss If you’re trying to lose fat, you have to imminently make a change to your lifestyle, by manipulating your nutrition and activity levels. However, though fat loss sounds simple, there are many important considerations to take into account...
how to relieve back pain fast
how to relieve back pain fast Back pain is one of those things that can impact a large part of your life, especially if you lead a more active lifestyle. Without a doubt, this common problem is one of the most frustrating problems you may have. Nevertheless, there are...