Regular Exercise is the ultimate preventative medicine!!
The benefits of regular exercise are well documented.
Everyone knows that regular exercise will improve and maintain physical fitness, promote a healthy body weight and prevent diseases such as high blood pressure, heart disease, osteoarthritis and diabetes.
Exercise can boost your metabolism by as much as 10% and as high as 25% for up to 12 - 14 hours after a vigorous workout. Boosting your metabolism is essential to burn the ‘food’ that we eat in a sensible way so we don’t store the excess calories as fat.
Exercising first thing in the morning before breakfast will result in a greater proportion of fat being used as fuel. This is partly due to our glycogen stores being partially depleted throughout the night. Exercise intensity is an important contributor towards fat loss.
Exercising at a higher intensity will increase your fitness and will deplete your glycogen stores at a faster rate, in turn encouraging your body to use a higher percentage of fat as fuel. You have to choose an exercise that you enjoy, something that you have fun with. There is no benefit in participating in a exercise program or sport that doesn't make you smile. You need to want to do it. You need to either work out if you prefer to exercise by yourself as you also obtain the mental benefits of distressing and switching off or you are someone that loves to exercise with a friend, partner or a team. It is all about you and what makes you want to jump out of bed in the morning, get your gear on and train. If it is fun it is easy and the rewards of exercise just becomes a way of life. Win/Win.
If you are serious about your fitness, forget the sleep in because this is the perfect time to put on your joggers, bathers, wetsuit etc and get moving.
Strength training also known as resistance training is any exercise that causes the muscles to contract against an external resistance with the expectation of increases in strength, tone, mass, and/or endurance.
Challenging your muscles with strength training exercises 2 or 3 times each week is all that is needed to improve the strength and tone of your muscles. The external resistance can be dumbbells, rubber exercise tubing, your own body weight, resistance training equipment, bottles of water, or any other object that causes the muscles to contract. Regular resistance (strength) training will not only tone and strengthen your muscles but it increases your bone mass/density. It is very important for the prevention of osteoporosis and important for all ages. Weight training along with strengthening your body and can change your muscle definition it also prevents osteoporosis (bone thinning disease). I have also seen excellent benefits in my parkinson disease patients. Exercise is such a fantastic way to improve health and it is free...
Strength training is also an important contributor in increasing your metabolic rate and one of the best ways to encourage your body to utilise more fat as fuel. Regular exercise also increases your metabolism which ultimately helps stabilise your thyroid and improves subclinical hypothyroidism. Something simple of staying hydrated also improves this condition and helps with reaching your goal of maintaining a healthy body weight.
In my practise I recommend exercising every day with something you enjoy doing. An exercise that increases your heart rate to your training heart rate range (see my website for more details) for a minimum of 30 mins a day. Mixing it up with strength training three times a week. Functional training like F45, Les Mill Classes, Martial Arts, Competitive sports, Dancing, Swimming, Cycling, anything that gets your heart rate moving and endorphins high!
The combination works and to get the best results you need to have a exercise program designed by a qualified profession to gain the best results for your body and your lifestyle.
The most important part of your exercise prescription is to enjoy the daily exercise you do as it will then become part of your lifestyle for the rest of your life.
On a personal note I have been a State, Australian and World Champion in two extreme sports and I have learnt that if you push yourself too hard especially when you are tired and you don't maintain adequate top quality nutrition (follow my 'Energy Plus' program) when you exercise you may gain stresses like injury which is the negative side of over training.
Listen to your body, have fun with the choice of exercise and sports you choose, mix it up and have fun. Exercise is the best preventative medicine!!
Every kg of muscle burns 100 calories per day compared to 1 kg of fat, which burns only 4 calories!
My passion as a qualified 'Health Practitioner' is to educate, motivate and guide you to achieve your goals in every aspect of you life! One small healthy change can make a difference. If you make it fun it will become a part of your healthy lifestyle.
"Health is a state of complete physical, mental and social wellbeing..... and not merely the absence of disease."
Prevention is the Best Medicine
My Free ‘Energy Plus Nutrition & Lifestyle Program' for Health, was developed over 30 years of clinical practise. It offers you the tools and choices for Successful Nutrition, to become a necessary benefit to ‘Your Style of Life. Download this from my website.
It is my goal to promote natural health choices and complimentary medicine services by qualified health practitioners, fitness and health professionals in your country.
Have fun, laugh, love and create that healthy balance for ‘Your Style of Life
Yours in Health, Love & Laughter