Today, we enjoy a very modernized world with every convenience and technological advancement imaginable. We have resources at our immediate disposal and we don’t have to work nearly as hard as we used to to get the things we need. Unfortunately, many people pay a devastating price for this way of life with a sacrifice to their health. Here’s the good news—we can still enjoy all that life has to offer without depleting our quality or quantity of life. It’s all about choices and the commitment to take good care of yourself. I would like to share with you some tips and information that will help arm you with the knowledge and motivation to promote your health and fitness. When doing aerobic, cardio exercise, fitness professionals will typically give a basic recommendation of a target heart rate range somewhere around 50 to 80 percent of your age-predicted maximum heart rate, if your primary goal is weight loss. This is simply 220 minus your age, multiplied by both .5 and .8 for the relative percentages. Your level of fitness and amount of lean body mass are two other important factors to consider, but this gives you a good idea of where your heart rate should be.
On the other side of the exercise spectrum is resistance training. Resistance training, such as lifting weights, along with aerobic exercise will drastically accelerate your ability to burn body fat. If you include an appropriate amount of strength training into your exercise routine, you can expect to reach your body-fat reduction goal much quicker, and you’ll notice other benefits that come from this type of training. Results are also dependant on an appropriate diet, of course.
Exercise is planned activity with the intent of improving some physical aspect of you. If done appropriately, results will come steadily. However, what you do during the other waking hours of your day has a very significant impact on your total caloric expenditure and weight loss. Take advantage of opportunities to be active throughout your day. Actively play with your kids or your pets, use the stairs often, walk to places instead of driving or just get up out of your chair every half-hour and move your body around. Remember, no moss grows on a rolling stone!
Another recommendation is to try something new once in a while. You may not only find something fun and motivating to keep you going, but your body thrives on the new stimulus. This will keep the positive changes coming because a workout routine that is too redundant will yield less and less of a response from your body over time. Make sure you progress slowly and appropriately. You don’t always have to try something harder, just different. There are infinite varieties and variations of exercise.
Equally if not more important than proper amounts of activity is what you put into your body. Unquestionably, good nutrition and proper amounts of calories are paramount for good health. If you don’t know what that equates to for you, consult a dietitian. Water is another primary component of good health. Water serves numerous important functions for our bodies. In relation to exercise, water helps blood flow smoothly, is part of the muscular contraction process, cools the body, is involved with energy production and helps to lubricate your moving parts. Consume plenty of clean, fresh water before, during and after your workouts as well as throughout the rest of your day.
Exercise and good nutrition comprise two of the three primary points in the “triangle” of health and fitness. The third component is rest and recovery. With added activity, especially vigorous exercise, your body needs adequate recovery time to make the most of it. Ensure you are getting your needed rest. Roughly eight hours per night of uninterrupted sleep is recommended. Recovery also means eating nutritious foods to give your body the things it needs to react in a positive way. Rest can also come in the form of stress reduction techniques and downtime. Give your body what it needs and it will thank you with better health.
The importance of motivation is often under-rated. For anything you do, there is a motivator. For some, exercise and other healthy behaviors often require a substantial amount of motivation. If you take the time to identify and capitalize on what motivates you to take the right action with respect to your fitness goals, you will find that you are much more consistent, efficient and successful. Common motivators for fitness and exercise are having a committed partner to work out with, enrolling in a competition that you need to be ready for by a certain date or buying a really nice outfit that you plan to fit into when you reach your goal and keeping it out where you will see it everyday as a reminder. Identify and embrace what motivates you.
As a final point, remember that health and fitness is a journey, not a destination. As time goes by, we have different needs, goals, abilities and motivators. One thing is constant though—if you resolve to make healthy lifestyle behaviors a part of your daily routine, you will maximize your potential for a life of great quality and quantity. Here’s to your health! .
