Do you need to exercise 1 hour a day?
With a big share of Americans overweight, the rise of illness of all kinds, and all the hype about exercise guidelines dictating up to an hour of exercise every day, there is no doubt of a collective overwhelm when individuals recognize they’d now have to find an hour every day to accomplish something they can’t seem to find five minutes for! So how crucial are these guidelines and what may you do to make fit enough exercise into your lifestyle to stay healthy?
Before we get started, you ought to at least know some facts. Cardiovascular exercise merely means that you’re involved in an activity that elevates your heart rate to a level where you’re working, but may still talk (also known as, in your Target Heart Rate). Here’s why this is so crucial:
• It makes your heart strong so that it doesn’t have to work as grueling to pump blood
• It step-ups your lung capacity
• It helps bring down risk of heart attack, elevated cholesterol, hypertension and diabetes
• It makes you feel great
• It aids you in sleeping better
• It helps bring down tension
• It’s one way to burn off calories and help you slim down (while you are exercising)
• I could go on all day, however you get the point
Strength Training Benefits
Now understand that while cardio does all these things, strength training also accomplishes similar outcomes and more.
Here are some of the proven benefits of strength training:
• Boost metabolism
• Regulate hormonal imbalances (reduces estrogen and increases production of progesterone)
• Builds bone density mass (prevents or reverse osteoporosis)
• Improves glucose metabolism and insulin sensitivity
• Reduces risk of diabetes
• Fights heart disease, improves cholesterol and blood pressure
• Fight arthritis and back pain
• Reduces visceral fat around internal organs, which produces inflammation
• Improve the proper functioning of internal organs
• Reduces the appearance of cellulite
• Fights against depression and stabilizes mood behavior
Studies show that strength training doesn’t just build strong muscles and bones, but also offers great benefits for heart health as well. That’s why the American Heart Association (AHA) recommends strength training not only for muscle strength and endurance, but also for heart and lung function, reducing coronary disease risk factors, enhancing glucose metabolism, and as a tool in maintaining heart health and preventing or recovering from heart disease.
Strength training is beneficial for everyone, from children to the elderly, but since we naturally lose muscle tissue as we grow older, (the aging process begins as of age 30), it is important to specifically incorporate resistance training into your exercise regimen 2 or 3 times a week.
Strength training provides numerous other health benefits such as fighting against osteoporosis, diabetes, arthritis and obesity. It releases stress, depression, improves endurance, flexibility, stamina, balance and coordination. It can prevent and rehabilitate injuries.
It is simple: Strength is good because when you are stronger, performing daily tasks becomes easier, everything becomes easier and your heart will be happy as you won’t put such strain on it daily.
Contrary to a long held belief, strength training is, as studies have shown, superior to cardio activities in caloric burn. Studies have shown participants blasting as many calories doing 30 minutes of weight training as they did running at a six minute-per-mile pace for the same amount of time. One of the downfalls of aerobic activities is that it requires your body to use a lot of extra oxygen, increasing total amount of oxidation stress and producing an overload of cortisol, also known as “the stress” hormone, which breaks down muscle tissue and suppresses the immune system.
If you are not building muscle mass, you are losing muscle mass. Muscle loss syndrome is no joke; it leads to serious health problems.
Aerobic activities are missing the no1 anti-aging component, which is muscle building. So If you are short on time, prioritize your weekly exercise regimen by ensuring a 45 minute weight training session 3x per week. Fit your aerobics activities on the other days as your schedule allows.
Recommended aerobic activities include such outdoor activities that will enable you to also enjoy the benefits of getting fresh air, instead of the stationary bicycles, elliptical trainers, treadmills, row machines, stair masters and more.
So go for a brisk walk, a hike, go to the beach, go explore new neighborhood and have some fun with your aerobics activities. And when are at the gym take advantage of what the gym environment really has to offer you, (the great outdoor doesn’t) which is hundreds of thousands of dollars worth of equipment that will enable you to transform your body, rebuild lean muscle mass, correct your posture and enable you to potentially become 100% pain free, would you choose to train on the Dr Fitness USA’s prescription strength training system.
Body Design Formula prescription strength training system will enables you to regain 20% to 50% strength, make you look and feel 15 years younger and potentially lead you to a pain free life
I’d like the opportunity, if you’ll allow it, to become your accountability partner – and share with you the tools that I have acquired in the past 10 years, that have enabled me to become pain free, recover my health and stabilize my weight.
To get things started, I’d like to offer you the opportunity to get on the phone with me for a full 1 hour complimentary strategy session.
We’ll cover things like what you’re currently doing well, and what areas could use adjustment, along with recommendations of what to do immediately to get back on the path to health, fitness, and happiness.
Are you ready to 10X your life?
Book Your FREE Strategy Session NOW