The Best Workout Routines for A Healthy Lifestyle
The Best Workout Routines for A Healthy Lifestyle
Most people's views on maintaining a healthy lifestyle are flawed. This view can be largely attributed to the advertisements we continue to see online; in order to maintain a healthy lifestyle, you must be a rat in the gym, and your body must be shaped to perfection. However, a healthy lifestyle is attributed to the development of physical conditions and inner qualities that we can see, such as your ability to balance.
For a comprehensive approach, here are some of the best exercise programs to help you maintain a healthy lifestyle:
1. Aerobic training
Aerobic exercise is any exercise that increases your breathing rate and makes you breathe deeper. This includes activities such as walking and swimming. Aerobic exercise involves the movement of the large muscle groups of the body, so it is a good whole-body exercise. Experts recommend at least 80 minutes of aerobic exercise every week. The benefits of aerobic exercise include:
- Improve cardiovascular health. Because your breathing increases, your heart rate will also increase. This will then strengthen your heart and improve blood flow throughout the body.
- Regulate blood sugar. A study conducted on patients with type 2 diabetes, who regularly perform aerobic exercise, the body system can better regulate insulin levels.
- Weight adjustment. Aerobic exercise is the best weight loss exercise. In a study that asked overweight people to do only aerobic exercise, participants lost more weight than they did when they did anaerobic exercise.
- Aerobic exercise does not cost money. Aerobic exercises are convenient because they can be performed in the comfort of your own home or in affordable facilities.
These are the most common forms of aerobic exercise you can enjoy:
2. Strength training
Strength training can also be called resistance or weight training. It is any activity that improves muscle health by exercising specific muscle groups against resistance. Resistance can be expressed as external weight or your weight. The physical activity guide recommends that you do some form of strength training at least 3 times a week. Because strength training is mainly for muscles, remember to rest; otherwise, your muscles will tear and cannot be properly strengthened. The following are the benefits of strength training:
- Strength training can improve your bone and muscle mass. Due to aging, disease or general inactivity, you tend to lose muscle and bone mass. Low muscle and bone mass can cause problems such as falls and hospitalization.
- Strength training can lead to long-term weight loss. This is the opposite of aerobic training, which can help you lose weight, but ignores muscle development. Strength training can help you do these two things; lose fat and build muscle.
Many people feel uncomfortable with strength training because they do not want to gain too much muscle or are afraid of the many injuries associated with strength training. If this sounds like you, here are five low-impact training programs that are low-risk and are perfect for beginners or people who have previously been injured:
- push ups
3. Balance and flexibility training
In order for us to walk, sit, or function, our body must maintain a certain degree of balance. It happens naturally, and we don't have to think about it all the time. The same is true for flexibility. We all think we have it until one day you bend down to pick something and realize that this is not the case. Although no specific level of balance and flexibility is ideal, the lack of both increases the chance of injury and leads to a decline in performance with age.
The most popular ways to build balance and flexibility are yoga and Pilates. Although they are a good way to train yourself, they are not the only way. You only need to perform basic stretching exercises at home to build a sense of balance and flexibility. Since stretching is so simple, you may not realize the incorrect form that could lead to injury. Here are some of the mistakes most people make when building flexibility:
- Warm up before complex stretching exercises. You may not need to stretch before putting your hands on your shoulders and other basic movements, but if you are trying a deep stretch like a split, you should use a simple stretch to warm up your muscles.
- Use incorrect technology. It will help if you learn the correct form by using any resources you can use. You can do this by consulting a fitness coach, reading some books, or reading from a reliable website on the Internet.
- Excessive stretching of muscles. Yes, there is such a thing as excessive flexibility. Experts suggest that once you start to feel pain, you overdo it. There may be some soreness or slight discomfort, but good stretching exercises should not be painful.
- Stretch after injury. Most people immediately begin to stretch a part of their body when they are injured. This is undesirable because it will prolong the healing process or cause further damage. Your first reaction should be to rest the injured area.
If you remember that there is no daily exercise that can solve all your needs for the best results, it will help. You should use the above exercise program, not alone, but seek to develop a combination that best suits you. Aerobic training without strength training may result in low body fat but muscle weakness. Strength training without flexibility training may result in muscle building, but it will reduce mobility. If you also consider what your personal goals are, that would be ideal. If you value flexibility more than aerobic exercise, then flexibility exercises should occupy a prominent place in your daily activities.
It is also worth remembering that the wrong diet or mental state can ruin all your results. If you eat healthy food carefully and engage in activities that promote mental health, that would be an ideal choice.
If you don't know which type of exercise is best for you, you can choose to consult a fitness coach. For any severe pain, please remember to see a doctor to reduce further injury.