Sometimes exercise can feel like a bad word, especially if it’s not a part of your normal routine.
But there are so many wonderful ways you can make exercise work for you and your lifestyle, all it takes is a willingness to replace an old habit with a new one.
There is a lot of confusion around how much exercise a person should get, and it seems like the answer always boils down to “it depends.” While it’s true that the best exercise types and styles are different for each and every person, there is a biological standard that any person can work off of.
Simply put, when the body ingests more calories than it expels, it will store the added calories as fat.
The balance is in finding a lifestyle that allows you to enjoy the things you eat without guilt, matched with an exercise routine that keeps you in your favorite jeans.
Looking to Maintain?
For those that are looking to maintain their current level of health, you’ll want to follow an exercise routine of three and one, three days of strength training and one day of cardiovascular exercise. It’s a program that has light cardio and is focused more on strength and resistance training.
Before you start strength training, you’ll want to spend five minutes warming up your body with cardiovascular activity and then run through your routine. At the end of your routine, stretch out your muscles and then go about your day.
For your cardio day, you’ll spend 20-40 minutes working to get your heart rate elevated for your heart health and stamina.
Adjust this workout accordingly, if you want to add in extra strength training days then add in an additional cardio day of 20 minutes to balance it all out. Also, you’d want to invest in a class specifically for flexibility and mobility to counteract any possible loss of flexibility. The more your muscles and ligaments can move the way they should, the better your health will be maintained.
Looking to Increase?
For those who are looking for weight loss or to increase their stamina and strength in a specific way, you’ll want to adjust that 3:1 workout, to 4:1; Four strength days and one cardio or three strength days and two cardio. You must always have resistance and strength training in any exercise routine, but cardiovascular work will build heart health and stamina necessary for a healthy heart down the road.
If you’re looking at weight loss, you’d do well with the 3:2 routine, keeping in mind that supporting muscle growth and weight loss comes from a nutritious diet, not a calorie deficit.
If you’re looking at stamina or strength building, you’ll want to focus not only on the muscles you’re working to build and increase but also those surrounding it. Don’t forget about your core muscles as they support your spine and are responsible for your posture.
Regardless of which exercise routine you pick, make sure you move each day for at least 30 minutes in some way, shape, or form.
Consistency with your exercise routine is key to maintaining healthy muscles and having a balanced lifestyle.
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