A home is a huge expense, one that you spend 30% of your income on each year. Upkeep on a house is extremely hard work. You must consistently mow the yard, clean the bathrooms, and replace appliances. The human body is your earthly, physical home. Except unlike a house, we only get one body. Our health is more precious than any possession.
Exercise will lower the risk of early death, help control weight and reduce the risk of heart disease, stroke, type 2 diabetes, depression, some types of cancer and a host of other conditions. It even lowers the risk of cognitive decline and hip fractures. Consistent exercise will add well years to your life, give you more energy, make you more productive, and even happier.
Only 21% of adults in the United States adhere to the government’s physical activity guidelines. It is recommended to get at least 2½ hours a week of moderate-intensity aerobic activity, such as brisk walking, or one hour and 15 minutes a week of vigorous-intensity aerobic activity, such as jogging. The guidelines also recommend that adults do muscle-strengthening activities two or more days per week such as push-ups, sit-ups or exercises using resistance bands or weights, engaging all major muscle groups.
If you are in the non-exercising 79% majority, then we need to talk. Everyone starts somewhere. Every person, including me, was once a beginner. However, there are several important things to know. All workouts are not equal. You must have a basic knowledge of exercise fundamentals. It is not what you do to workout, it is how you exercise. With these tips, you’ll be able utilize the knowledge to build a better you. The framework for a solid fitness regime includes two major components.
First off, I am talking about form. If you have never exercised, I cannot stress enough the importance of getting with a personal trainer for a session or two to have her walk you through proper form. Do you know the correct way to do a pushup, squat and even run? Poor form is the number one reason we see injuries. Make this a priority. It will also build confidence in your ability to workout. You will not be as nervous to begin.
If your form is wrong, you are not benefiting from the exercise. Those who are involved with group fitness are able to get the instructor to correct you. A huge bonus of taking exercise classes, the trainer not only pushes you to complete the workouts, but they can assist in form and if needed, modifications.
Secondly, I am talking about how hard you push during workouts. You simply cannot give half effort while exercising. Walking is not exercise, unless you are 85. Your heart rate needs to get up. You need to be out of breath. Your muscles need to burn. You need to get uncomfortable and stay there for a short period of time.
When I workout I want to be in the moment giving every ounce of energy I have to that particular exercise. So for strength training, that means I am fatiguing my muscles. I literally cannot do another set. I take a short 30-second break and then I always jump back in.
What should you do now? I am an application kind of a girl. I need an action plan. So do you! Find a workout class since you have no idea what to do. You’ll show up, the trainer will tell you what exercises to do, how to do them, and push you to do your best. You need to start working out twice week for a month. The next month, add a third day and then the next month, add another day. In four months you will be up to exercising four days a week! Stay on track. Never quit.