The clocks change, the trees start to blossom, and the spring flowers are blooming, a sure sign spring is looming. A great sign for us to spring into action and start getting fit for summer, whether it is that holiday vacation, to get beach ready, or just wanting to generally look and feel fabulous, now is the time to start, if you haven’t already.
Exercise is not only good for the body, but also for the mind, it helps the mind for good clear thinking. I have made some of my best decisions while weight training. The repetitive movement and intermittent breaks, still allows the mind to think things over and compartmentalise, come up with ideas and figure out solutions.
Exercise also aids sleep, as the body gets fatigued, it requires. sleep. The more muscle the body has, the more calories one can eat, as it requires food in order to maintain it, which is a bonus in itself, as one can then eat more.
Obviously eating healthy wholesome food is a plus, and if one eats as natural as possible, without all the processed food, or at least keeping it very minimal, it can assist in maintaining weight naturally as well as having a good fat burning metabolic rate. If you are trying to gain muscle size, and burning too much energy, then consider taking a protein supplement, this is also good straight after a high intensity energetic workout, when the body is burning calories at a much faster rate, known as the afterburn effect (EPOC), initially the first 15 minutes at an accelerated rate, post workout, which can last 12-24 hours gradually declining.
Getting fit is not hard work, if you do the active things that you enjoy doing. Find activities you love, be it swimming, running, cycling, circuit training, dancing, kickboxing, badminton, tennis, football, hockey, these are just some example of some vigorous active sports, that involve using a lot of energy, get the heart rate going and will burn those calories.
Combine the active exercise and also do some strength training exercise, Pilates, weight training, heavy gardening, like digging and gardening, climbing stairs or hill climbing. Working with resistance bands, body workout circuits that include strength training such as push ups, squats, using dumbbell, kettlebell exercises. For an activity to be muscle strength training, it needs to work your muscles harder than usual, to the point where you may need a short rest before continuing and it would be difficult to do another repetition without help. A repetition is 1 complete movement of an activity, like lifting a weight, or one sit up. Aim for 8-12 repetitions for each activity, this will be one set. Do 2 sets for muscle toning and 3 sets to gain even more benefits. Start slowly with lower weights and gradually build up over a few weeks.
A strength training exercise will increase muscle mass. Maintaining strength, helps in later years, avoiding falls as people get older.
Include flexibility activity exercises such as stretching, yoga, tai chi, this will improve the ability for the joints to maintain the movements necessary for carrying out daily tasks and physical activities without discomfort, especially in mature years.
Doing all the different types of training regularly throughout a week is essential for all over strength and fitness.
Active Vigorous Training – whatever active exercise training you choose to do, it should be done a minimum of twice a week, it can be varied, like running once a week, as well as another like kickboxing. The point is, to do what you love to do, go along and do it with some friends, or use the opportunity to go by yourself and meet new people.
Strength Training – You should aim to work each body part, in weight training at least once a week, with a few different types of exercises for that body part. The training can be split into a few different sessions over the week.
Flexibility Training – Daily stretching is considered to be the most effective, however even 5-10 minutes of stretching at a time, 2-3 times a week can be good.
Get fit and summer ready!
Love and Sparkles,
Samsara x
www.samsarabellydancer.co.uk
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