Healthy Habit #2 – EXERCISE
Part 2 of our 7 part series
Adopting a regular exercise routine is important to maintaining your weight, and the health of your muscles, bones, cardiovascular system and bodily organs. The health benefits of regularly engaging in a fitness program include weight loss & management, improved sleep, increased energy as well as lowering and managing the risk of chronic health conditions. When looking to access the multiple benefits of fitness & exercise you can break down the type of fitness into three main categories:
- RESISTANCE/STRENGTH TRAINING
- AEROBIC/CARDIOVASCULAR TRAINING (‘CARDIO’)
- CROSS TRAINING
There are multiple approaches to strength training; Natural or body weight resistance training, isometric techniques, and weightlifting which is the most common method for building the strength and definition of muscles. To maximize your time & effort focus on compound, functional movements (movements that utilize multiple joints at once) such as squats, pushups, pull-ups, deadlifts, lunges, & overhead presses. The importance and of compound, functional movements is two-fold. First these movements are natural & mimic movement patterns that are found in everyday life, therefore are extremely safe. Secondly, they start and recruit muscles from the core of the body (think strong abs) and work to the extremities which elicits a higher response from the body and ultimately leads to faster results. For optimum results resistance/strength training should be done 3 – 4 times per week.
Aerobic and cardiovascular training develops endurance by engaging the body in repetitive workouts, such as running, rowing, biking, swimming and “circuit training”. Aerobic and cardiovascular training is ideal for strengthening the heart, balancing cholesterol and lowering blood pressure and helps to decrease body fat. The most common and recognizable form of “cardio” is LSD – Long Slow Distance. This is typically one exercise or modality (running, biking etc…) done for an extended period of time and typically lasting 30-45mins. 1 component of aerobic training that often gets overlooked is interval training; implementing short burst of exercise at a fast pace followed by a specific period of rest repeated multiple times. For example;
- Run 400m (1x around a standard track) at 85-90% effort, Rest 90 secs. then repeat 4-5 times.
If you have questions on how to safely implement strength training, cardiovascular training, or how to get started in an effective cross training program contact us today.