Regardless of whether you’re running or walking, regular exercise is the path to a healthy, well-being. Exercise burns fat, builds muscle, lowers cholesterol, reduces stress, anxiety and helps boost energy. Your task with any fitness program is to burn calories.
There are 3 essential elements for successful long-term weight loss and maintenance. The first element is to include cardiovascular activity; the second element is weight or strength training for improving muscle tone; and the third element is integrating a basic stretching routine to develop flexibility.
A cardiovascular activity is any movement that speeds up your heart rate and breathing. It will improve your ability to utilize oxygen, which increases your cardiovascular health. The minimum amount of time for daily exercise is 30 minutes.
Weight & Strength Training
Weight and strength training will firm up muscles as the unwanted fat melts away. This type of exercise should be done for 20 to 30 minutes, at least, 3 times a week. It includes lifting hand-held weights or using machines at the gym. If you choose to go to the gym, be sure to consult a trainer to learn how to correctly use the equipment.
Stretching and Flexibility
Stretching and flexibility are often neglected. A cardiovascular warm-up is recommended prior to weight training. Stretching should be reserved for the end of any workout when the muscles are warm. Post-stretching will increase the range of movement and develop muscle elasticity and achieve muscle balance. Post-stretching will also speed muscle recovery. You should never stretch your body when it’s cold or stiff.
It’s the new year, and we’re already some days into January so lets commit to making 2015 the year of gettin’ it together.