Shifting your workout paradigm for the good
People often wonder what is the best exercise for them and how much should they do. I am sad to say that there are a lot of misconceptions regarding this topic. And unfortunately and perhaps even surprising, many fitness professionals provide misleading information and guidance because they have been mislead themselves.
You will be happy to know that you do not have to be a body builder, marathon runner, or triathlete to stay healthy physically. Good news, eh? As a matter of fact, too much extreme training for events such as this can do the average body more harm than good.
No doubt about it. Exercise a great medicine and has a positive impact on a person’s health. The human body was made to move, not stay sedentary. However, from a weight loss standpoint, keep in mind that 80 percent of your body composition success is determined by what you eat. Quite frankly, you can not exercise your way out of a lousy diet.You can not exercise your way out of a lousy diet. #health #wellness Click To Tweet
What I am interested in, and my guess is your interest is the same, is to know the minimum effect dose of exercise and what type of exercise you need to do to stay healthy. So, without further adue, that is what I will share here.
This formula is appropriate for all ages (adults) and both genders, it doesn’t matter. Exercise should be enjoyable. There are lots of activity choices, so find activities you enjoy doing. It doesn’t have to be regimented, in fact it is better if it is not. Variety is a good thing and more fun.
So here you go:
- Move frequently at a slow pace. Walking, hiking, cycling, easy cardio at 55-75% of your maximum heart rate 2 to 5 hours per week. (Your maximum heart rate is 220 minus your age.) Slow cardio helps program your body to burn fat.
- Build and maintain your strength. Brief, intense sessions of full-body functional movements 2 times per week for 10 to 30 minutes. Either do or mimic these movements: pushups, pullups, squats, and planks. Challenge your body on a regular basis with full-body functional movements, but feel free to customize the activity based on your personal preference and abilities. Align the difficulty of your sessions with you energy level and motivation. Don’t push yourself beyond what you are able, motivated, or inspired to do. If you are inexperienced at strength training, seek help from a knowledgeable trainer or coach to avoid injury.
- Sprint. “All out” efforts once every 7 to 10 days. These all out efforts should be 10 to 20 seconds in duration with full recovery in between for a total duration of 10 minutes (or less). Running is great if you can, but a low impact choice such as cycling (stationary is fine) or swimming works also. Don’t skip this part of the formula.
(If you are experiencing any health issues or have never exercised before, you should consult your physician before you begin. For individuals who are not ambulatory, a physical therapist can assist in making appropriate adaptations.)
Note that the brief, intense strength and sprint sessions elevate your body temperature and stimulate an increase in your metabolic rate during the workout and for many hours afterwards.
The combination of the three exercise strategies I’ve outlined will help delay the aging process by preserving lean muscle mass which also correlates with enhanced organ function. In addition to benefiting the cardiovascular system, this simple combination also helps develop strong bones, joints, and connective tissue. Combine this to a healthy eating plan and you have a winning formula.
So there you have it. It’s what our body needs. Give it a try. Have fun.
Live healthy!! ?