We want to focus on health gained more than weight lost. When we exercise we improve:
1. Sleep - The body needs to rest after physical activity.
2. Nutritional Health - Burning more calories means you can eat more and insure you are getting all the nutrition you need
3. Body Composition - Even at the same weight you have more lean muscle and less fat. That means even while sitting you are burning more calories
4. Bone Density - Lower risk of Osteoporosis
5. Immune System - People who exercise frequently have a higher resistance to colds and the flu.
6. Lowers the risk if Diabetes, Cancer, and cardiovascular disease - blood pressure and cholesterol are lowered resulting in a lower risk of heart attacks and strokes.
There are three types of exercises that are good to engage in to develop physical fitness
Flexibility Training - Stretching, yoga - perform 2-3 days per week.5 minutes Improves flexibility, allows the joints to move freely and reduces the risk of injury. I use to have back issues, I now stretch in the morning for 5-10 minutes. My back has been much better ever since.
Cardiorespitory- walking, jogging, bicycling, preform 3-5 days for 20-60 minutes per day. Cardio burns fat but it takes 20 minutes for your body to start efficiently burning fat.
1. Sleep - The body needs to rest after physical activity.
2. Nutritional Health - Burning more calories means you can eat more and insure you are getting all the nutrition you need
3. Body Composition - Even at the same weight you have more lean muscle and less fat. That means even while sitting you are burning more calories
4. Bone Density - Lower risk of Osteoporosis
5. Immune System - People who exercise frequently have a higher resistance to colds and the flu.
6. Lowers the risk if Diabetes, Cancer, and cardiovascular disease - blood pressure and cholesterol are lowered resulting in a lower risk of heart attacks and strokes.
There are three types of exercises that are good to engage in to develop physical fitness
Flexibility Training - Stretching, yoga - perform 2-3 days per week.5 minutes Improves flexibility, allows the joints to move freely and reduces the risk of injury. I use to have back issues, I now stretch in the morning for 5-10 minutes. My back has been much better ever since.
Cardiorespitory- walking, jogging, bicycling, preform 3-5 days for 20-60 minutes per day. Cardio burns fat but it takes 20 minutes for your body to start efficiently burning fat.
Resistance training- weight lifting Pilates, push ups, sit ups. 2-3 times a week, 8-12 different exercises. Builds muscle and lean tissue. The more lean tissue you have the more calories you burn even when resting. It also helps build the lean tissue lost during
Don't overdo exercise. If you don't feel well, stop. And see a doctor if you are having major problems exercising. You have to find something you enjoy doing. Start small, I encourage stretching because it may help overcome physical issues with other exercises. I have been stretching for many years, I did yoga for a while on a Wii fit and it seemed to help also.
For Cardio, I started out riding an stationary bike. I play my PlayStation which makes the time go by quickly. We have also started walking around the neighbor hood on weeknights and hiking on weekends. We started walking 1.5 miles, now we walk 4.3 miles 4-5 days a week and hike 6 miles 1-2 times on the weekend. For resistance training I have a Total Gym the I train on 2-3 times per week.
The key is fond something you will want to continue because it is fun. If it feels like work,you probably won't continue.
Next Post: "How to Burn More Fat"
For Cardio, I started out riding an stationary bike. I play my PlayStation which makes the time go by quickly. We have also started walking around the neighbor hood on weeknights and hiking on weekends. We started walking 1.5 miles, now we walk 4.3 miles 4-5 days a week and hike 6 miles 1-2 times on the weekend. For resistance training I have a Total Gym the I train on 2-3 times per week.
The key is fond something you will want to continue because it is fun. If it feels like work,you probably won't continue.
Next Post: "How to Burn More Fat"
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