What is fitness?
It is a combination of qualities that enable us to be at our full potential in performing vigorous physical activities. Physical Fitness involves the performance of the heart, lungs, and the muscles of the body. Specifically, it takes into account our Cardio Respiratory Endurance, Muscular Strength, Muscular Endurance, and Flexibility. To some extent, Fitness also influences our mental and emotional development since what we do with our bodies also affects what we can do with our minds.
1 Boost energy with fibre
Add more fibre to your daily diet to feel lighter and increase your energy levels.
2 Manage weight with fibre
Foods rich in insoluble fibre can increase your sense of fullness without adding unwanted calories to your diet. In addition, as these foods require more chewing time, they can allow you to register when you’re no longer hungry, so you’re less likely to overeat.
3 Raise your metabolic rate every day
Don’t miss an opportunity to move. Walk up the escalator; take the stairs, park a little bit further away from the front door, walk to the next bus stop.
4 High intensity training
When exercising, shorter, more intense workouts are the key to fitness breakthroughs.
5 Weight training works!
Include some weight or resistance training in your workout.
6 Get outdoors
Benches, steps and low walls can all be used to add variety to your outdoor sessions.
7 Have a well-rounded workout program
Exercise program needs to include aerobic exercise. Try continuous repetitive movement of large muscle groups that raises your heart rate such as weight lifting, strength training, flexibility exercises or stretching.
8 Be patient
It takes about 12 weeks after starting an exercise program to see measurable changes in your body. However, before 12 weeks, you will notice an increase in your strength and endurance.
9 Avoid processed foods
Emerging research in the fields of neuroscience and nutrition show that people who eat a diet of modern processed foods have increased levels of depression, anxiety, mood swings, hyperactivity, and a wide variety of other mental and emotional problems.
10 Your workout keeps working for you all day
You burn more calories during the 23 hours you don’t exercise, than the 1 hour you do. Muscle burns more calories at rest than body fat. So the more muscle you have, the higher your resting metabolic rate.
11 Fight fatigue with exercise
Exercise, even a brisk walk, can be more effective than a nap or cup of coffee at fighting fatigue.
Take the time and allow your muscles to recover from your workout. Muscles need time to repair and grow, so why not indulge yourself in a soothing massage or long bath to improve the flow of blood to sore areas.
13 Boost brain power
Exercise increases energy levels and increases serotonin in the brain, which leads to improved mental clarity.
14 Keep your weight workouts under an hour
After 60 minutes, your body starts producing more of the stress hormone cortisol, which can have a testosterone-blocking, muscle-wasting effect.
15 Women, don’t be afraid to lift weights
It’s a myth that women bulk up through any sort of weight training. High reps with LOW weights can maximise strength without overbuilding your muscles.
16 Don’t use sweat as an indicator of your workout intensity
Everybody reacts differently to different types of exercise. Sweating is an indicator that your body is trying to cool itself down – not an indicator of exertion. You may be burning a significant amount of calories without breaking a sweat.
17 Consume protein after a workout!
Protein helps the repair of exercise-induced damage to muscle fibres, facilitates the replenishment of depleted energy and increases muscle protein synthesis after exercise to increase strength.
18 Change your exercise
Your body will eventually adapt to all exercises so make sure you change them regularly to avoid having your strength training hit a wall and keep seeing results.
19 Do your intense cardiovascular work in the morning
Intense cardiovascular effort has a metabolic effect, meaning your body accelerates the energy you burn after these workouts. Try doing this kind of exercise in the morning, then eat smaller, protein-rich amounts of food to keep the metabolic fires burning.
20 Call in the professionals
Especially when you’re first getting started, a professional assessment can be extremely helpful in determining what type of exercise you need, improving your overall fitness balance and how to eat properly to ensure you get the best out of your workout.
21 Exercise consistently
Training frequency is the most important aspect of improving your fitness. Whatever your goals are, you need to be working out on a regular basis to see any improvement. For most people, three to five exercise sessions per week is effective. Each workout should last between 30 to 60 minutes. It’s a good idea to have a consistent routine set up; if you know which workout you are doing on a specific day and at what time, you’ll find it much easier to stay committed to your training schedule.