Regular exercise is one of the best things a person can do for their health. It is no secret that regular exercise strengthens muscles and bones and helps to improve cardiovascular health. On top of reducing stress and boosting memory exercise can promote better sleep. These fitness secrets will help you maximise the results of your training.
Forget about quick fixes and crash diets!
Results take time and the best results come from sustainable and consistent fitness routines. Research indicates that rapid weight loss can slow a person’s metabolism which can lead to future weight gain and deprives your body of nutrients. “A crash diet once won’t hurt your heart, but crash dieting repeatedly increases the risk of heart attacks,” cardiologist Isadore Resenfeld, MD, shared the dangers of crash dieting.
Low-calorie regimens can weaken your immune systy that can be done consistently. Unless there is some thought that has gone into how tem and increase the risk of dehydration, heart palpitations and cardiac stress. Cleanses like the Master Cleanse involves consuming a mixture of water, lemon juice, cayenne pepper and maple syrup for several days.
Consistency is key (even for celebs)
As women one of the biggest challenges can be to get out of the mindset of “getting in shape for an event.” A consistent foundation of training will provide much better results. Personal trainer Adriana echoes this sentiment. “I was training her multiple times a week,” she said about a celebrity she trained back in 2015. Developing a regular training routine will prevent you from constantly starting from the beginning again. Committing to a fitness regimen requires mapping out a plan for an activithese fitness activities will be sustained, it becomes very difficult to maintain a fitness regimen.
Stay focussed and feel the burn
Fitness is completely doable with a busy schedule, but does require a bit more strategy. If you only have 10 minutes, focus instead on full-body workouts. This will help to get your heart rate up. Even if you have the time to spare for a solid workout it is important to remain focussed throughout the entire workout. It could be tempting to start slacking off towards the end and a good idea could be to include a circuit designed to be quick, but delivers maximum burn. This circuit could look something like this: 5 reps of full body exercise like a burpee, followed by 5 reps of a targeted exercise like a pull-up, followed by a minute of rest. This is repeated four times and can be adjusted to suit your fitness level.
Bring the roam roller
Foam rollers are indispensable on your fitness journey. Using foam rollers is similar to receiving a deep tissue massage, it helps to open up muscles and release knots. This is known as self-myofascial release. A study found that foam rolling can help to prevent sports related muscular injuries. Foam rolling helps with mobility, circulation and range of motion. The lesson to keep in mind: Nobody can do the squats properly with stiff muscles!
Work towards adaptations
Biologically, a lot of things happen during exercise in the body. These reactions can change the body over time to become stronger or run more efficiently. Think for a moment the changes endurance training results in: improved metabolism, reduction of cardiovascular risk and reduced cardiovascular mortality. These results are possible due to adaptation, but different factors will affect adaptations differently for everyone. Being consistent with training helps to increase the likelihood of seeing these adaptations earlier and different modes of exercise results in different adaptations. Some physiological responses to consistent, long-term exercise includes an improved ability of muscles to use fat as energy, stronger ligaments and tendons, increased number of capillaries in muscles and cardiac muscle hypertrophy. Each of these adaptations are beneficial for different scenarios.
The final touch to help individuals capitalize on their gains and remain accountable for their fitness goals is to keep a fitness journal. Fitness journaling involves logging anything that is connected to your fitness journey and health practice and can be used to log feelings, important milestones and more. The upside is anyone can start a fitness journal with nothing more than a pen and a notebook.