Have you ever heard the expression “Use it or Lose it”?
This expression is so right-on! If you don’t use your body, you will lose it. Your muscles will become weak and flabby. Your heart and lungs won’t function efficiently. Your joints will become stiff and easily injured. Inactivity is very detrimental to your overall well-being and health.
Our bodies were meant to move – they crave exercise! Regular exercise is necessary for physical fitness and good health. It reduces the risk of cancer, heart disease, high blood pressure, diabetes and other diseases. It can improve your appearance and delay the aging process.
Exercise improves your stamina. Exercise trains your body to become more efficient and strengthens and tones your muscles. You not only feel better, but you look better, too!
If that doesn’t sound like enough reasons to exercise, here are some more reasons why exercise is so important for you:
- Reduces stress
- lifts mood
- helps you sleep better
- enhances flexibility
- improves balance and coordination
- controls weight
Now that we have told you the many benefits of why exercise is sooooo important, we also wanted to focus on some tips to help you on your journey with the often-asked questions of how to train properly. We want you to enjoy the journey, without getting injured, and make working out as effective as possible for long term goals!
If you are just starting out, by all means, we recommend starting slowly. Three days is a realistic goal, and is safe and effective. Being consistent is the most important factor in achieving your desired results.
Cardiovascular (aerobic) exercises such as walking, jogging and bicycling are great ways to start your exercise program. Shoot for 45 – 60 minutes for maximum results at each workout session.
Once you get your cardio in, it is very important to add strength training as well! We asked our awesome Transformation Coach, Savannah Lamb, if she would offer her favorite training tips with you. She is a firm believer in resistance training for maximum results and these tips should help you on your way to that lean, toned body you are working towards!
Frequency of Resistance Training.
For general muscular fitness it is recommended by the American College of sports medicine that individuals should participate in resistance training at least 2 to 3 times a week for all the major muscle groups. For the training schedule an individual may either train all major muscle groups in one session. or each session may be split into upper body training days and lower body training days.
Types of Resistance Exercises.
It is important to include multi-joint or compound exercises and single joint exercises. Also it is important to exercise opposing muscle groups which will help individuals prevent muscle imbalances and avoid injury.
Volume of Resistance Training.
The amount of sets recommended for each muscle group is 2 to 4 sets. The 2 to 4 sets do not have to come from the same exercise, they just have to target the same muscle groups. Repetitions recommended for exercises are recommended specifically depending on what a person is trying to achieve. To achieve strength and muscle , 8 to 12 repetitions are recommended. To improve muscular endurance, 15 to 20 repetitions are recommended.
Progression of Exercises.
In order to continue gaining strength and mass throughout your exercise program, it is important to overload the muscles because overtime your muscles begin to adapt to the stimulus. Progressive overload can be achieved in many different ways. A few ways to achieve progressive overload would be to increase the amount of resistance lifted during each session, performing more sets per muscle group, and increasing the number of days a week the muscle groups are trained.
Warm-up and Cool-down Before and After Exercise 5 to 10 Minutes.
Breathing Correctly During Exercise is Very Important.
You should always exhale on exertion and inhale on the easier part of the exercise. This is important because it helps you to lift the weight more effectively and prevent you from feeling nauseous or sick.
Focusing on the temple of your exercise can help you remain in control and help you pay better attention to your form. You should allow your muscle groups time to rest and recover. This is why a split routine is very helpful with this aspect of strength training. When you’re training lower body on one day you’re allowing your upper body to rest and when you train your upper body the next day you allow your lower body to rest. You should allow yourself a rest day but not anymore than two consecutive rest days because your body begins to de-train after that. However you should not get discouraged if you do happen to miss a couple of days; just get back in there and stay positive because fitness is a journey.
The most effective type of motivation is intrinsic motivation. An example of intrinsic motivation that I use myself is by thinking that I want to prove to myself that I can stick to my exercise plans. It’s as simple as that! Maybe your motivation is that you want to be able to increase your bench press or something like that. However, on the other side is extrinsic motivation. Exercise adherence is more likely for those who are motivated intrinsically rather than extrinsically. An example of extrinsic motivation would be if you were going to your high school reunion and you wanted to look better than all of your old classmates. if extrinsic motivation is all you’ve got, then go with it; but you are far more likely to stick with exercise when you are motivated intrinsically.
We hope you enjoyed reading the many benefits of exercising and got to learn some important tips as well!
Committed to your health!
Emily, Dustin, and the GetFitNow Team