Physical fitness is a combination of health and well being. It’s achieved with proper nutrition and physical exercise. That’s why it’s important to have a fitness program that is designed specifically for the individual and their needs.
It doesn’t take long to feel the benefits of physical fitness lifestyle. I notice in myself and overall improvement in several areas. Mentally, Emotionally and of course physically. It can also prevent or in some cases even treat chronic health conditions by aging or simply an unhealthy lifestyle.
Aerobic activity is especially important and should be performed at least 10 minutes several times throughout the week for a total of 4-5 hours. It’s important to include weight training too, adults need muscle strengthening which involves all of the major muscle groups at a minimum 3 days per week.
Training Guidelines
Specifically train certain muscle groups each day you exercise and throughout the week include cardio. If you want, you can include cardio and weight training on the same days, but for those that are beginners that might need to be spaced out over the week.
Some examples of cardio exercise is running, walking, swimming,and cycling. All of these activities improve the body’s oxygen consumption. Weight training exercise examples would be bench press, leg press, bicep curls, and lat pull downs.
The weight training should be mixed with one large muscle group and one small muscle group over the course of the week you will have trained each area of the body. An example would be to go into the gym on a Monday and train chest and biceps.
Benefits Of Physical Fitness
If looking and feeling good aren’t enough to encourage you to start a physical fitness lifestyle. Then maybe some of the lists here will. Below are just a few of the benefits you’ll receive:
- Blood Pressure- It’s proven to build a stronger heart
- Cancer- Physical Activity helps Prevent Cancer
- Inflammation- Reduces inflammation
- Immune System- Boost To Your Immune System
- Lose Weight- Control Your Weight With Physical Fitness
- Mental Health- Overall well being and mental health improve
You Need To Be Consistent With Your Workout Routine
Staying fit requires two main things, a willingness to work and a willingness to stick with it. People go into a new fitness routine with a huge sense of enthusiasm and excitement, but as the time goes on the novelty wears off, and so does the workrate. Use these tips to keep you motivated.
If you are trying to make more contact while you play baseball or softball, you should try playing more foosball. This takes a lot of hand-eye coordination, which will help you make more contact with the baseball or softball. Get your game going when you play a bit of foosball.
Nothing limits fitness success more than finding it a chore to do regularly. An easy solution is to find a cardiovascular activity that is enjoyable. Some people do not enjoy running, and thus would find very little long-time benefits from this activity, as they are less likely to stick with it. By integrating activities that you find fun (like swimming, sports, rowing, etc.), it is easier to stay motivated.
Tools To Keep Fit
Invest in a good pedometer to track the steps you are taking. A healthy goal per day is to get in 10,000 steps per day every day. Purchasing a pedometer will let you keep track of how you are doing and motivate you to make those changes to get more in. Treat it like a game and see if you can beat your best.
The pedometer I recommend can be viewed and purchased by clicking here.
A really good way to help you get fit is to start drinking green tea. Green tea can be a great, natural alternative to coffee if you’re not much of a fan of coffee. Green tea has been proven to give the metabolism a boost and it also provides energy.
Try This Green Tea by primula it can be purchase by clicking here.
Once you start to increase the amount of time of an exercise or need a little boost to your training routine. I like to use a pre-workout sports drink to improve my overall stamina.
This is the one of use, it can be purchased at amazon by clicking the link here.
No Pain No Gain
Try to avoid taking a pain-reliever pill directly after you work out, even if you are in some kind of pain or anticipate it later. Research has shown that these are actually as effective as a placebo when it comes to pain relief associated with post-workout time. They are also believed to suppress muscle growth, so they are best avoided.
Best practices are to avoid this and get a massage or do some stretching. The pain you feel from a good workout is can be bad the day after a workout and the second day even worse, but by the third day mostly gone. You learn to push through this and notice the difference between bad pain and good pain.
Make It Happen
Sometimes it is hard to find the time to exercise. However, there are ways that you can still incorporate fitness into your lifestyle. Walk to locations that are within reasonable walking distance and use the stairs instead of escalators or elevators.
These help get your heart working a little bit even when you do not have the time for a full exercise session. Everyone has a time of day they can do this, I live a fast-paced lifestyle and sometimes the only time I have is during my lunch and I’ll get in a quick 20-30 minutes and still have time for something to eat.
When you are working out on a regular basis, it is important to add in the element of stretching to your plan. Stretching allows your muscle fibers and limbs to stretch so that muscles can recover and perform even better the next time you workout. Add stretching in for a variety of benefits in your fitness program.
Nutritious Meals
A great tip to help you get fit is to purchase a blender. Sometimes it can be hard to eat enough fruits or vegetables and with a blender, you can consume them all at once. You can make your own custom protein shakes by adding whatever ingredients you want.
After using the same blender for years it was finally time to pick up a new one. There are so many to choose from it was difficult finding the perfect one. I wanted it to be long lasting,easy to clean, and have great reviews.
The Vitamix 5200 delivers on all of these things. It wasn’t the cheapest blender, but it has a lot of great reviews and comes with a 7 years warranty. I would usually buy the cheapest blender I could find in the past and end up needing a one in a year or so.
I like to use it to make shakes, soups, and creating dips for parties. Rated 4.6 out of 5 stars, it’s definitely highly recommended buy many people. Check it out for yourself.
Tips On Cardio
Do at least twelve consistent minutes of cardio. Any amount of cardio exercise will burn the calories, but to really get the pounds off, your body needs at least twelve consistent minutes of moderate to high-intensity cardio beyond the warm-up. Try to do this most days of the week and it will pay off.
Consistency, consistency, consistency! These are the hallmarks of ANY fitness routine. If you can maintain your plan you will succeed. Use these tips to find new ways to work out or new reasons to keep up your motivation. Remember, we only get one body; let’s treat it right.