The benefits of any exercise program will diminish if it's disrupted too frequently. A "stop-start" routine is not only ineffective, but can cause injuries. Being consistent with exercise, therefore, is probably the most important factor in achieving desired results.
People often assume that more is better. Wrong! Doing too much too soon or performing intense exercises on a daily basis will have deleterious effects, such as muscle/tendon strains, loss of lean tissue, and fitness-level plateaus.
Aerobics
The word aerobic literally means "with oxygen" or "in the presence of oxygen." Aerobic activity trains the heart, lungs and cardiovascular system to process and deliver oxygen more quickly and efficiently to every part of the body.
As the heart muscle becomes stronger and more efficient, a larger amount of blood can be pumped with each heartbeat. As a result, a fit individual can work longer, more vigorously and achieve a quicker recovery at the end of an aerobics session.
Some health benefits of aerobic exercise:
-Increased mental agility – it improves memory1 and makes you feel more alert.
-Keeps the heart healthy by strengthening it.
-Increases stamina and helps reduce overall fatigue.
-Oxygen is used more efficiently resulting in increased fat burning during exercise.
-Helps to lower blood pressure and improve circulation.
-Weight loss in terms of body fat.
-Helps the body and mind to cope with emotional and psychological stress.
-Releases endorphins that boost your mood.
If you are a beginner, start off slower than you think you should. Three days per week is realistic, safe and effective. If you are experienced, do cardiovascular (aerobic) exercises such as walking, jogging and bicycling for no more than 200 minutes per week with no more than 60 minutes per session.
Weight Training
If you want to lose fat or change your body, one of the most important things you can do is lift weights. Diet and cardio are equally important, but when it comes to changing how your body looks, weight training wins hands down. If you've hesitated to start a strength training program, it may motivate you to know that lifting weights can:
-Help raise your metabolism.
-Muscle burns more calories than fat, so the more muscle you have, the more calories you'll burn all day long.
-Strengthen bones, especially important for women
-Make you stronger and increase muscular endurance
-Help you avoid injuries
-Increase your confidence and self-esteem
-Improve coordination and balance
Weight training should be done no more than three times per week targeting the same muscle groups. Exercise the same muscle groups on non-consecutive days because muscles need adequate time to recover and cannot be effectively trained if they are tired or sore.
Stretching
Many people forget to stretch or make the excuse that they don't have the time. Flexibility is important, so make the time! Stretching can be done every day, but stick to a minimum of three times per week in order to reap the benefits. When the body is warmed up, such as after a workout session, perform five to 10 stretches that target the major muscle groups. Hold each stretch for 10-30 seconds.
4 TIPS FOR STICKING TO YOUR FITNESS ROUTINE:
Tip #1 - Make It Fun and Sustainable - Pick a desired activity such as walking, cycling, running, or dancing and then just consistently commit to one hour per day. The consistency elevates the body's metabolism and will burn more calories around the clock, not just during exercise.
Tip #2 - Exercise At A Conversational Pace - The bottom line is to keep the heart rate below 80% of its maximum while developing an aerobic foundation and to build upon its capacity. This takes several months time and means no ego workouts. The no pain, no gain philosophy goes out the window.
Tip #3 - Hydrate Like Water Was The Workout - Drink early and often, long before becoming thirsty and drink all day long. The body is made up of over 60% water.
Tip #4 - Workout With A Partner - The socialization makes the commitment easier, more fun, and helps with staying committed for the long haul.
Stay Fit :)
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