How To Do The Best and Health Exercise From Fitness Experts
A healthy and strong body can be achieved by almost everyone. And the way to obtain a healthy and strong body doesn’t have to be a hard and complicated process. It can be easier than you think. You may need to make some changes in your lifestyle, and possibly some sacrifices, but if you’re able to maintain your willpower, you’ll find the end result well worth the effort. Also keep in mind that a healthy and strong body includes a healthy and strong mind. Your psychological or emotional state directly impacts your physical state, and vice versa.
It is a real challenge for everyone to get and stay fit. To make exercise a way of life, here are the top some health exercise tips from fitness experts and successful exercisers:
Consistency is the best tip for maintaining a winning fitness regimen. Everyday exercise promotes a good optimal health. There is no exercise program in the world that works without consistency.
Follow an Effective Exercise Routine
Here are the best 3 suggestions from personal trainers:
- Practice strength training, 20 minutes a day, two times per week, that will help tone the entire body.
- The most productive way to exercise is actually the interval training. Practice walking for 2 minutes and running for 2 minutes, and do this alternately throughout the duration of the workout.
- Increase the cardio aerobic exercise. It is recommended 60 minutes or more of cardio exercise a day on a moderate or low intensity. You can do walking, dancing or running.
Set Realistic Goals
Increase your healthy behaviors by not focusing on perfection. Do not even strive for improbable goals that you deeply know they are impossible for you. Don’t worry if you can’t run a 5K from the start. Begin with walk 15 minutes a day, and gradually add time, distance, and intensity each day.
Find a Partner for Exercise
Find a friend, who also wants to establish a healthier lifestyle. It is very important to encourage each other to maintain the consistency which is essential for a proper workout.
Make Your Plan Fit Your Life
If you are too busy to go in the gym, here is the best tip about being busy and staying fit, by tennis star Martina Navratilova, who is also a health and fitness ambassador.
Make your plan fit your life. Try simple exercises at home. You can exercise on a floor doing push-ups, squats, and lunges, which are good for strengthening and toning your whole body. Try to do 10-12 repetitions of each exercise, and gradually add more repetitions and intensity as you build your strength.
Call in the Pros
Especially if you are a beginner, having a having a professional assessment by fitness experts is very important. It will help you to determine what types of exercise you need most and prepare to do. Also, it will determine your weakest links to focus more on are. This will help to improve your overall fitness balance.
Watch Your Body Clock
Watch your body clock, and try to work out when you have the most energy. If you’re a morning person, start with your fitness activities in the morning, before going to work, otherwise, plan your activities in the afternoon or evening. Remember that exercise outside will provide more energy and best results.
To get inspired is the key for a successful workout. Ask yourself: “Who inspires you?”. This is the best trick to stay motivated.
Be sure to choose a physical activity that you actually love and enjoy doing. It is very simple: “If you hate weights, don’t go to the gym. You can lose weight and stay fit with any other type of training and exercises.
Finally, remember that there will be ups and downs, but what is most important is to never give up and be patient. The best results will definitely come.
Drink enough water
In general, adults should consume between 11 and 15 cups (2.7-3.7 litres) of liquid every day. This amount, however, includes the liquid that you receive from all sources, including food. The general guideline to ensure you’re drinking enough liquids is to prevent thirst, which you often don’t notice until you are dehydrated. Jumpstart the habit by having a drink with every meal. Any type of liquid can be included in this daily consumption, including milk, tea, coffee, or soup.
Eat a balanced diet
A balanced diet may be slightly different for each person, depending on their age, gender, size, activity level and existing health conditions i.e. high cholesterol, diabetes, pregnancy, etc… Regardless of the amounts of each type of food, almost everyone needs to ensure they get enough protein, dairy, grains, fats, and fruits & vegetables.
Replace your foods with the lower fat or sugar versions
A lot of dairy products like milk, sour cream, cottage cheese, hard cheese, ice cream, etc., come in a “regular” version and one or more “light” versions. The label will explain what the percentage of milk fat is contained in each version . If you currently consume the “regular” or higher fat versions, switch to a lower fat version of the same product. The same thing can be done with products that contain sugar. Some items made with sugar can also be found with low sugar or sugar-free versions.
Plan your meals in advance
This includes snacks and drinks. If you think about your food intake a week at a time, you are not only able to make sure you buy all the things you need, but you’re making sure each meal you eat is balanced. Meal planning may even allow you to make some of the food in advance so you don’t have to cook every day. Make sure every meal includes fruits or vegetables.
Walk a minimum of 10,000 steps a day unless you have mobility issues. Don’t worry, you don’t have to actually count your footsteps all day. Wear a pedometer or download a cell phone app that counts your steps. Walking is one of the best aerobic exercises you can perform because it is not harmful to your body, specifically your joints. Ten thousand (10,000) steps a day is a common goal for people aiming to reach and maintain basic health and fitness.
Do yoga on a regular basis
Yoga offers a lot of great benefits for your whole body, as well as your mind. It can also help you increase or maintain your flexibility, build muscle strength, and decrease your weight. And it can benefit your cardiovascular and respiratory systems. Yoga is also great regardless of your age or previous exercise experience.
Perform moderate and vigorous physical activities every week
Moderate physical activity will make you breathe harder, but you should still be able to talk includes quick walking, skating, biking, etc… Vigorous physical activity will not allow you to talk without catching your breath includes running, cross-country skiing, basketball, soccer, etc. You should spend at least 2.5 hours per week performing moderate physical activity in sessions of at least 10 minutes OR 1.25 hours per week performing vigorous physical activities in sessions of at least 10 minutes.