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 on 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.
Did you know you can find help here? From personal to professional well-being, connect with someone who can guide you to a happier, healthier, and whole life! Become a WU Friend today!
If you provide support or products that make the world a better place and help humanity live in health, happiness, and wholeness, join us as a WU World-Changer.
– The Wellness Universe
All information, content, and material are for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. The information supplied through or on this page, or by any representative or agent of The Wellness Universe, is for informational purposes only and does not constitute medical, legal, or other professional advice. Health-related information provided through this website is not a substitute for medical advice and should not be used to diagnose or treat health problems or to prescribe any medical devices or other remedies. The Wellness Universe reserves the right to remove, edit, move or close any content item for any reason, including, but not limited to, comments that are in violation of the laws and regulations formed pursuant to the Federal Food, Drug, and Cosmetic Act. None of the posts and articles on The Wellness Universe page may be reprinted without express written permission.
The Wellness Universe presents Soul Language Expert Lisa Dadd, Consultant & Soul Language Certified Sales Trainer guiding you through a 12-month program for heart-centered, business-minded wellness-preneurs.
This donation-based flex course has 12 sessions, 1X per month beginning 5/18/22. The pay-what-you-can structure supports your success so no matter your financial status, you can join us!
Register today: bit.ly/SoulSales
The Wellness Universe is your resource for health, wellness, well-being, and transformation. We serve and support professionals who make the world a better place and individuals and groups who seek their best life.
A woman owned company; having the vision in 2013, Anna Pereira launched the first directory in 2015 bringing together a community of members making the world a better place to be found by those seeking their best life. The Wellness Universe has grown since then to be a one-stop shop for total wellness support! We are a vetted community, online directory, book publisher, resource center, event producer, content platform, and so much more, supporting whole-health and well-being on a global scale.
The Wellness Universe is a home that connects industry professionals in the health, wellness, and well-being fields to seekers of total well-being. WU provides our WU World-Changer members with peer support, Wellness Universe produced events (live and online), projects, visibility, business mentoring, and community. Through The Wellness Universe our WU World-Changer members serve WU Friends, seekers of health, wellness and transformation, with coaching, workshops, content and more.
The Wellness Universe provides individuals and groups seeking their best lives with access to our members, wellness content, educational resources, and guidance in all areas of wellness to transform visions of how they want to live life into the life they experience.
Through the directory, WU Featured Blog, SoulTreat wellness retreat, Self-Care Books, group well-being programs, and online learning center, The Lounge, The Wellness Universe provides many avenues to support whole health, mind, body, spirit and planet.