EXERCISE and MOVEment
● How much time do you spend sitting a day?
● Exercise goes hand in hand with
● Types of Training
● Movements to include in your exercise routine
How much time do you spend sitting a day?
Our bodies are designed to move.
To maintain your body (muscle mass, bone density, prevent diabetes etc) you need to move your body on a daily basis.
Our modern lifestyle of sitting 24/7 is going to kill us; health professionals are now calling sitting the new smoking.
Think about how many hours a day you sit down for?
How long is your commute to work 20-40-60 minutes? Generally seated,
Do you sit at a desk for a large part of your workday? 6 hours?
When you get home and after you’ve eaten dinner and now it’s time to relax, do you end up sitting on the sofa? For an hour or two?
You do the maths, how many hours are you sitting for? How many hours are you active, up and moving about?
Exercise and the results you achieve from your training go hand in hand with…
Becoming the healthy person that you desire to be and getting the results you desire from your exercise routine come from a couple of areas in your life:
1. Your rest, recovery and sleep.
2. Your stress levels and how you deal with stress, where you store fat when you are stressed and the impact stress has on your hormones.
3. Your sugar intake and your blood sugar levels have a massive impact on your results.
You need to give your body time to recover from your training. This is why intense training every day is not ideal. Overtraining can actually stress your body. This stress can lead to fat storage. Recovery is all about the foods you are choosing to eat, how you manage stress in your life, your exercise choices and your quality of sleep.
For optimal physical performance for an athlete to the average joe soap you need to incorporate the following with your training to get optimal results, don’t think going to the gym and training is going to give you’re the body of a Greek god.
Some reading you’ll do will say that Your results from the trains and exercise are only worth 20% of the effort. The kitchen is where 80% of your results (your physical shape) come from what you are putting in your mouth. This is primarily due to sugar and the fat storing hormone insulin but stress also plays a major part to this, unfortunately this is often overlooked.
Your daily exercise routine – moving, lifting weights and cardiovascular training have a major impact on your health and wellbeing.
How you deal with stress – Stress plays havoc with your fat storage.
The length and quality of sleep you are getting – all to do with recovery.
You need to give 3 to 4 hours a week to exercise; doesn’t your body deserve 4 hours of the 168 hours in a week?
Everyone needs to move, to lift weights, to walk. This includes the old to the very young.
“If you don’t do anything to replace the lean muscle you lose, you’ll increase the percentage of fat in your body,” says Edward R. Laskowski, M.D., a physical medicine and rehabilitation specialist at Mayo Clinic, Rochester, Minn., and co-director of the Mayo Clinic Sports Medicine Center. “But strength training can help you preserve and enhance your muscle mass — at any age.”
Types of Training:
Works on your fitness levels and improves heart and lung capacity.
Performing cardiovascular exercises change the hormonal profile in your body considerably. It releases “feel good” hormones that will help ease symptoms of depression and fatigue.
There are 3 energy systems to work within
1. Anaerobic: which is used when we are being explosive 0-20 seconds.
2. Lactate: is used when we are working for 20 seconds – 3 minutes – at a quick pace.
3. Anaerobic: this is when we are in for the 20 minutes plus – slow steady state.
It is important to work within all 3 of these energy systems. If you are a beginner start with a slow steady state, build your base fitness and then work into the other areas.
Weight training: (Strength, Hypertrophy, Muscle Endurance)
1. Works on training the muscles of the body
2. Increases your metabolism – burning more calories.
3. Lifting weights increases the amount of calories your body burns after you have finished training. This is known as EPOC. This is great for burning excess energy (fat).
4. Increase bone strength – by training your muscles you are creating tension on the anchor points of the muscle. Muscle is anchored to bone. To keep the anchors strong. The body works to strengthen the bones. Jumping/running will also have the same impact but jumping on a trampoline won’t as there is no impact. Impact or weight bearing activities reduce the risk of developing osteoporosis or keeping the symptoms from getting worse.
5. Weight loss – Fat loss is what we are looking for, exercise helps to increase your metabolism.
Increasing your metabolism helps to lose body fat. As you gain muscle, your body begins to burn calories more efficiently. The more muscle your body has the easier it is to control your weight. Think of it this way muscle is alive it needs calories to survive. Fat cells do not need calories to stay alive. The more muscle you have the more calories you can burn.
6. Boost your stamina. As you get stronger, you won’t fatigue as easily.
7. Building muscle also contributes to better stability/balance, which can help you maintain independence as you age.
8. Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, including back pain, arthritis, obesity, heart disease and diabetes.
9. Sharpens your focus. Some research suggests that regular strength training helps improve attention in older adults.
Exercises to perform in the gym.
For the girls. Do you remember way back when (way before my time) Jane Fonda in her lycra doing her aerobics videos? I am sure at some stage you have seen it. Well I am going to let you in on a little secret. Jane Fonda did her aerobics as part of her training but she was also lifting weights.
It breaks my heart when I go into a gym and it is like a teenage disco. By this I mean all the girls are on one side of the gym (cardio section) and all the boys are on the other side of the gym (weights floor lifting weights).
It is takes hard work both inside and outside of the gym to become the next incredible hulk. If it was so easy to build muscle and drop body fat everyone would be doing it. Girls what I am trying to say is get into the weights area of the gym if you want to look better and be healthier I am sorry but cardio exercise alone is not enough to increase your health. Don’t be afraid to lift weights. Invest in some personal training sessions if you aren’t sure of what to do on the weights floor. This is how you will “tone up”. Running and starving with make you skinny fat. Which isn’t healthy, we all need muscles on our bones.
Movements – To perform in the gym. Training has moved away from training body parts, for example biceps, chest, legs, shoulders, etc we now train movement patterns (Functional Movement), listed below:
Knee – squat, lunge, step up, overhead lunge, reverse lunge, lateral lunge…
Hip – deadlift, hip bridge, hip thrust
Vertical Push – overhead movements, shoulder press
Vertical Pull – Lat pull down, chin up, pull up
Horizontal Pull – any rowing action, seated row, bent over row, trx row, ring rows
Horizontal Push – pushups, bench press
Core – plank, dead-bugs
Cardio hit – mountain climbers, skipping, burpees
These are the types of exercises you want to be doing in your exercise routine. Weight Machines in the gym only target one muscle group, they do not challenge your stability, they are one size fits all and this generally never works for anyone.
These movements above follow our movement patterns that the body uses. They allow you to use more than one muscle group at a time, challenge your stability and the exercise is tailored to your size, ability and level.
Paying for a personal trainer – is an investment in your health and wellbeing. If you are unsure what to do in the gym, get a professional to help you.