May be one of the hardest things for you to deal with every single day is – how to exercise.
But actually exercise does not have to be complicated and you do not have to go to a gym to do it.
You can exercise anywhere – at work, at home, at friend's place, outside your house, in the open space, in the playground, in the park, in your backyard / garden / basement, in your apartment, in the dorm …
The one and only one important ingredient for this to happen is that you "squeeze out" some time to exercise, that's it!
OK. I've got your "time" commitment in place, to exercise.
Now the prime issue is: how to exercise to benefit your body and health?
Well, I suggest you bank on these 3 components of exercise:
1. Cardio Exercise
The "golden rule" is that you cardio 3-4 times per week for at least 30 minutes per session, engaging in exercise like walking, running, biking, swimming, dancing, rope jumping, jogging ….. or any activity that can rev up your heart rate to your training zone. Figure out your target heart rate and exercise to get into that zone.
one thing – you should choose 1 exercise (or 2 or 3) which you like and love to do. This way, you'll enjoy the exercise and likely stay long in it, to achieve your exercise goal, whether to lose weight or to maintain good health.
Cardio exercise is beneficial because it does not just help to kickstart your metabolism into higher gear so you burn off excess body fat; it also works on your heart and lungs, to strengthen and keep them in strong, healthy condition. Your heart becomes more efficient in pumping blood and your lungs have increased capacity to take in more oxygen, for your respiratory goodness and efficiency.
2. Weight Training
This exercise routine increases your muscle growth. As you've more muscle and as muscle is metabolically active, the more muscle you've, the higher your metabolism, so you burn off more fat. Good news for you if you're looking to lose weight.
It also helps to build your bone density.
You just need to do weights 2-3 times per week for 15-20 minutes per session, using dumbbells or your own body weight.
You can not afford not to stretch! It's a mighty important exercise component for it promotes flexibility and mobility in your muscle and joint. It also prevents muscle soreness and injury.
So, each time after cardio and weight training, do some relaxing stretches, to sooth away tension and tightness in your muscles and joints, to increase your flexibility, balance and coordination.
You feel so good after the stretches. You unwind and sort of making a calm transition out of your exercise mode and going into something else.
How To Exercise Consistently?
Some tips here to help you keep on track with your exercise:
- Find a like-minded exercise partner, to inspire you and keep you motivated
- Mix and match your exercise routines, to keep them varied, so you are not bored
- Focus on the good things and on the results. Once you sample the good things regarding exercise and experience the desired results, you'll likely stick to it for "good", I hope!
- Reward yourself with a vacation, a nice workout apparel, a relaxing massage or a eating splurge!