Nowadays we are being portrayed a fabulous lifestyle of bodybuilding and the demand for personal trainers could not be higher.
Some reach their dream body but restrict themself from the so-called joys of life and have their main focus on their body with diet, sleep, exercise etc. while others seem to just fall into an endless struggle of weight management.
Both situations seem to be the most common these days so how can I have a balanced life being physically trained and healthy?
Looking toned and being able to Wow everyone through physical esthetics but at the same time lacking health functionality is definitely not the solution - We all want to be healthy first, right!
Prolapses, ligaments, bones and muscle damage, incontinence, etc. are also common challenges nowadays, these can be prevented or repaired through a simple but regular exercise routine.
Having a regular exercise routine also helps against aging and can help improve our quality of life even more so in our senior years. Muscle knows no age and therefore exercise can be done at any age. Depending on the physical condition certain exercises can be done or should be avoided. If you like to have help in choosing the right exercises, we are happy to advise you accordingly to your needs, just contact us here.
Let me start with some benefits of exercising.
aid in weight management
reduces the risk of heart disease
helps to manage blood sugar and insulin levels
helps
improves learning, thinking process, and judgment skills
keeps you young
improves sleep quality
aids against anxiety and depression
improves your overall health
How the circular system, lymphatic system, and glands are affected and work when exercising:
When exercising we strengthen our heart as it causes the heart to pump more blood into the system which improves the efficiency of the overall circulatory system. The heart uses more forceful myocardial contractions which in turn increases the perfusion of blood into the tissues and organs as well as increases the delivery of oxygen.
Having a strong heart and cardiovascular system comes with great benefits such as clearer arteries and blood vessels, a decrease of stress hormones, and lower blood pressure metrics since a strong heart works like a beta-blocker.
The lymphatic system works like a hoover, as it sucks up all the toxins bacteria, and waste throughout the body. This system works as a oneway system with many valves throughout. When exercising the muscles contract and encourage drainage.
A simple exercise like rebounding is great to drain the lymphatic system as all these valves in the lymphatic system open and close simultaneously, increasing the lymph flow up to 15x more.
This improves immunity, removes toxins, and helps to slow down the aging process.
Exercise, especially HIIT encourages to boost the human growth hormone (HGH) naturally as after a short time the body runs out of full (mostly after round 3 in HIIT). The HGH is created by the pituitary gland and helps to break down fat easily.
What exercises we recommend:
Walking - is one of the gentle exercises and is great for someone who is overweight, has heart disease, high blood pressure, joint pain, or is newly postpartum.
Brisk Walking - includes the whole body and is a faster way to walk. The benefit of brisk walking compared to running is that the joints are not damaged as easily but still can give a great workout.
Rebounding - is one of the best ways to exercise as you can train your whole body with it. Rebounding can be done at any age and every condition and therefore it is our top recommended form of exercise. Rebounding especially strengthens the core (abdominal muscles), leg, buttock, and deep back muscles. It also improves endurance, balance, coordination, and other motor skills as well as stimulates the lymphatic system.
All these exercises can be combined with HIIT to make them more effective. Other exercises like cycling, pilates, cardio etc. are also a great way to get amazing health benefits.
HITT (high intercity interval training) and the importance of rest!
HIIT workout is one of the most recommended workouts as it can be combined with various exercises, a big amount of calories are burned within a short time, muscle bounding is easily achieved and, the heart rate goes up, breathing is increased from 500 ml to 3600ml of air that is inhaled and corresponding waste exhaled.
In HIIT you push yourself for 30 seconds and have a resting time of about 90 seconds. The fitter you get the shorter the resting time will get so if the resting time is about 3 minutes in the beginning it is totally fine. In HIIT resting time is very important as the intervals are only created with rest, the rest allows muscles to relax in between and this can promote muscle growth, because of the intervals you can burn more energy within a short time.
When in the resting phase it is best to still move and e.g walk as this will be a good boost to burn energy and fat in order to build up muscle.
It is recommended to have 3-6 intervals within one workout. One workout can be therefore completed within 12 minutes, if you add more exercises then it will be extended.
12 - 30 minutes of HIIT workout should provide you with all the benefits mentioned above.
If you intend to build muscle, we do recommend keeping your rest times. If you exercise more than 3 times per week, make sure to focus on different parts of your body to give rest to the other parts in between exercises.
Better workout than in the gym:
Working out within a gym can be a great booster but often going to the gym can get addictive or many will go a few times but then do not attend anymore thus wasting money. Being in the gym comes with the benefit of having lots of equipment, but often the tools are used in an incorrect manner or/and are overused and can result in serious physical damage.
Many gym-goers also experience "gym guilt" if they have skipped the gym once.
Last but not least the quality of air is not the best. The best way to practice is done while exposed to fresh and clean air. Let us remember that during a good workout we inhale about 3600 ml of air in and out, if the air is contaminated with toxins or impure, we will breathe those impurities throughout our body. Therefore, we do recommend practicing outdoors more frequently than indoors.
Fresh air and exercising.
Exercising outdoors and in fresh air comes with great benefits like better blood flow, improved cardiovascular health, improved strength, flexibility, and endurance.
Another key factor is the combined benefits of the laws of health.
We should spend every day about a minimum of 30 minutes outdoors and also 30 minutes in the sunshine (avoid the noontime as the sun can be very aggressive at this time and damage the skin) to get our daily dosage of vitamin D.
We also do challenges through our Instagram @wholistichealth_lifestyle in which we encourage you to exercise and reach your personal goal - these challenges are all free and after completion, you can win our currently running giveaways.
If you have any questions or like help in weight management, choosing the right form of exercise or equipment, please contact us.
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