We all develop habits that are good and bad. When it comes to exercise, there are certain habits that are easy to get into that can actually hinder our results. It is always about working smarter. There are some key habits that will help you reach your fitness goals and lose the extra pounds. The exercise habits to form for better results are found in these key areas. Remember habits are typically formed in around 21 days.
1.Include Strength Training
Many times we think of weight training and think. “I don’t want to be muscular like a bodybuilder!” ladies are especially concerned about this. Women don’t have the typical hormone capacity to achieve such a masculine structure. Weight training is one of the best ways to produce a strong foundation, increase strength, stamina, and overall functional movement. We know through studies that weight training just 3 days per week is enough to produce great results.
2.Change Up Your Routine
Everyone gets into his or her routine. Walk for 10 minutes a day. It might be tennis with the group on Mondays, Wednesdays, and Fridays. In weight lifting it might be simply “chest day” on Mondays. Does this ring a bell? Our body adapts very quickly and will stop progressing if we don’t constantly change the stimulus. Look to completely restructure your workout every 8-12 weeks for better results.
Flexibility is a key for increased performance and for mobility as we age. One of the best ways is called dynamic stretching. The key for empowering your health is to do a light warm-up on a piece of cardio equipment like a treadmill, elliptical, or bike for 5-10 minutes. Stretching your lower back, hamstrings, and other muscles will allow better performance and less injury. Typically it’s best to do longer, deeper stretches after physical activity.
4.Eating Around Exercise
There are different theories about eating or not eating around your exercise. Typically, you will not gain any fat burning benefits with no fuel in the tank. Certain studies have shown that an empty stomach while doing light “steady state” cardio can help burn fat. However, the best fuel for optimal exercise performance is found in an easily digestible protein like a whey or pea powder and a piece of fruit. Eat this about 45 min.-1 hour for the best results.
5. Keep Your Exercise Under 45 Minutes
Our hormones change drastically after 45 minutes of exercise. Our anabolic hormones such as growth hormone and testosterone increase up to 45 minutes. Afterwards, our cortisol increases that causes muscle breakdown and fat storage. For the best results keep the workouts shorter and higher in intensity.
You can have a Complimentary Session with a Health Coach Provider HERE
Comments will be approved before showing up.