What it really means to be in shape,’ according to a fitness expert — and how to gauge how fit you are. People often mean a lot of different things when they describe being “in shape.”
In the middle of the last century, they were advised to do simple exercises to maintain their tone. Today, when the ideas of healthy lifestyle have spread throughout the world, the types of activity that may seem like hell are in fashion: marathons, crossfit, complex asanas.
But the time for fitness is gone. But there are some simple rules at all times that will help you keep fit without fanaticism.
To be in shape is not as difficult as it sounds
Even irregular physical activity is good for you
And it’s not about the perfect combination of power and cardio workouts and not about high-intensity training that burns fat.
The bottom line is this: if you are not a fan of sports, it is enough to find exercises that at least do not cause you longing. Making them at least occasionally is already a step towards improving health and to be in shape.
As there is no perfect diet, so there is no perfect set of exercises. Given the characteristics of your body and soul, create for yourself such training that you can endure.
Perhaps the only acceptable option for you is a daily long walk with the dog. Then get a dog and walk for fun
Or maybe you are obsessed with cleanliness in the house? Stop fighting with yourself –
to be in shape, kill two birds with one stone:
- turn on the music and, dancing, restore order at least all evening.
- the method of grandmothers – to spend the summer up to booty in the garden – why not fitness in the fresh air?
As Matt Fitzgerald, the author of books on running and diets, noted that the only indicator that determines whether you will continue to engage in one or another activity is your feeling of it right now.
Basically, those who say that they like the workout will also be practicing in a year.
Cardio helps you live longer
The positive effect of cardio loads (walking, running, cycling, swimming) on the cardiovascular system makes them useful for your life as a whole.
Back in the 40s of the 20th century, Jerry Morris, the British pioneer in the field of epidemiology, has shown a link between a sedentary lifestyle and the development of chronic diseases. Moreover, the risk of developing health problems decreases as soon as a person becomes more mobile.
Today we know that inactivity is responsible for 6% of cases of coronary heart disease, 7% of cases of type 2 diabetes, and 10% of cases of breast and colon cancer. People with a more mobile lifestyle are also less susceptible to Alzheimer’s disease and age-related dementia.
If you exercise regularly, diversify your workouts
To achieve better results with regular training, you need to alternate both types of exercises and their intensity.
If the lessons are monotonous, the benefits of training will decrease. You must constantly surprise your body. Ideally – combine power and cardio loads to be in shape.
We also apply the Pareto law to training: you get 80% of the result from one approach. Therefore, at least beginners in the gym should give preference to a variety of exercises, albeit only one approach for each.
It is equally important that the intensity of the load alternates.
Interval training — periodic, short, sharp spikes in intensity — has the same positive effect, but in less time. For those who have just stepped onto the HLS path, short classes can be a great start.
In addition,to be in shape, a variety of training will provide you with a constant interest in sports, which, as we have said, will increase the chance that he will not get bored after a long time.
Exercise Helps Avoid Overweight and to be in shape
It’s no secret that starting to do fitness, you can not only not lose weight, but even gain a little.
Firstly, this may be due to the fact that after training you allow yourself to eat an extra bun (although it is better to choose something more useful ).
Secondly, an increase in the amount of water in the body can lead to an increase in body weight.
But this is not a reason to refrain from training, because they have a comprehensive positive effect on well-being: improve mood, sleep quality, increase immunity and performance.
In addition, physical activity is extremely important for maintaining weight in the long run.
A twenty-year observation of 3,500 people showed that those involved in physical activity gained less weight.
In general, numerous studies show that a combination of exercise and diet is more effective for weight loss than just a diet.
And those who are engaged in fitness, without changing their nutrition, as a rule, note an improvement in well-being even without noticeable weight loss.
You don’t have to withstand extreme loads at all times
Running marathons and exhausting yourself with crossfit is now in fashion. But such extreme loads at the limit of your capabilities is a risky exercise. We will not list here the diseases that may arise from excessive stress. But the risk is really great.
Even the training of professional athletes is far from completely composed of high-intensity loads.
In accordance with the 80/20 principle, most of the workout should remain low intensity. To avoid damage (and, therefore, long breaks in training), you should increase the load gradually.
Thanks to these small steps towards health, in a few years you will experience the result.
To be in shape is not so difficult as we think. Right combinations of diets and exercise will give you better and fast results. In addition, Live a healthy life depends on daily routines. Focus on balance diet, natural nutritional intakes etc.
So, Please comments if you have more tips to be in shape , I will share in lifestyle articles surely.
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