Choosing The Right Exercises For You
The type of exercises you do all depends on you and what you like to do. What you hate doing, paying membership fees, and whether or not to buy equipment are all things you need to consider as well as answer.
If you choose something that you don’t like to do, you aren’t going to keep doing it for a long period of time. Give it some thought – if you don’t like jogging, you aren’t going to get up at 6 AM and go running. If you can’t find something you like to do, choose something you hate the least, which will normally be walking.
Walking is great exercise, as it suits all levels of fitness. Anyone can start a walking program at any time, it’s normally the intensity and duration that differs. Walking is also a social exercise, as it isn’t difficult to find a training partner to chat with while you exercise. Walking with a partner will also make time go by faster.
No matter what exercises you choose, you should start at a low level of intensity and build it up over a period of weeks, which is essential to the longevity of your exercises program. If you start off too hard, you could end up with an injury that will require time off to get over.
If you are really in bad shape, you should start off by walking for 10 minutes each day. Then, increase it by 5 minutes every 2 weeks. To make things more interesting, you should try walking a different course every few days. You can also roster a different friend to walk with you each day of the week.
If Walking is Difficult
If walking isn’t your thing, then you may want to try a fitness centre. They have loads of variety and normally have trainers on hand to answer any questions you may have. When you choose a fitness centre, make sure that they give good service.
If they aren’t willing to treat you well before you join, then they certainly won’t after you join. You should also make sure that the equipment they use is well taken care of. It’s easy to find out, as all you have to do is listen to the machines. If they squeak a lot or make noise, then chances are they aren’t being taken care of.
If you still aren’t sure what you should do, then you should look into golf or tennis. Both are good social activities in most areas, and you can even meet new friends. Tennis is great for fitness although it isn’t for someone who is just starting out. If you haven’t exercised in a long time, then golf may be the best activity for you. TestoPrime is a legit testosterone booster that helps maintain healthy testosterone levels in your body.
Eating And Exercises
Anytime you exercise, you do so in order to try and maintain good health. You also know that you have to eat as well, so your body will have the energy it needs to exercise and maintain for the everyday tasks of life. For making the best of your exercise, what you eat before and after your workout is very important.
No matter if you are going to be doing a cardio workout or a resistance workout, you should always make it a point to eat a balanced mix of protein and carbohydrates. What makes determining the percentage of carbs and protein you consume is whether or not you are doing cardio or resistance exercises and the intensity level that you plan to work at.
The ideal time for you to eat your pre workout meal is an hour before you start. If you plan to work at a low intensity level, you should keep your pre workout meal down to 200 calories or so. If you plan to exercise at a high level of intensity, you will probably need your meal to be between 4,000 and 5,000 calories.
Those of you who are doing a cardio session will need to consume a mix of 2/3 carbs and 1/3 protein. Doing so will give you longer sustained energy from the extra carbs with enough protein to keep your muscle from breaking down while you exercise.
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For resistance exercises, you’ll need to eat a mix of 1/3 carbs and 2/3 protein, as this will help you get plenty of energy from the carbs to perform each set you do and the extra protein will help keep muscle breakdown to a minimum while you exercise.
Eating after you exercise is just as important as your pre workout meal. Anytime you exercise, whether its cardio or resistance, you deplete energy in the form of glycogen. The brain and central nervous system rely on glycogen as their main source of fuel, so if you don’t replace it after you exercise, your body will begin to break down muscle tissue into amino acids, and then convert them into usable fuel for the brain and the central nervous system.
Keep in mind that mostly during resistance exercises, you’ll break down muscle tissue by creating micro-tears. What this means, is that after a workout, your muscles will instantly go into repair mode. Protein is the key here for muscle repair, as you don’t want muscle breaking down even further to create fuel instead of lost glycogen. You can read about the best fat burners for men in 2021.
After Finishing Workout
Once you have finished a cardio session, you’ll need to consume mainly carbohydrates, preferably those with high fibre. Rice, oatmeal, whole wheat pasta, and northern fruits are excellent sources. Also, try to consume 30 – 50 grams of these types of carbs after you exercise. After your cardio workout, it is fine to eat within 5 – 10 minutes.
Once you’ve finished a resistance workout, you will need to consume a combination of carbs and protein. Unlike cardio workouts, resistance workouts will break down muscle tissue by creating micro-tears.
You’ll need protein as this happens to build up and repair these tears so that the muscle can increase in size and strength. The carbs will not only replace the lost muscle glycogen, but will also help the protein get into muscle cells so it can synthesize into structural protein, or the muscle itself.
After your resistance exercise, you should wait up to 30 minutes before you eat, so that you won’t take blood away from your muscles too fast. The blood in your muscles will help the repair process by removing the metabolic waste products.
Water And Exercise
The human body is made up of over 75% of water, and as we all know, we cannot live without water. The fact is, we can only survive for a total of 3 days without water. Water has however, been replaced in most diets by soft drinks and other sugar sweetened refreshments. Keep in mind that water is a healthier and necessary for leading yourself towards a better health and longevity.
Your own personal need for water can vary greatly due to exercise, weight, and temperature. Research has proven that over 2/3 of adults don’t get the water they need on a daily basis. By drinking water on a regular basis you can replenish your body and keep it well hydrated and functioning as it should be.
A majority of us wait until we are thirsty before we drink water. Keep in mind, this way isn’t a reliable gauge of the water needs for the body. By the time you are thirsty, you have already lost two or more cups of the body’s water supply. Therefore, drinking water regularly is much better than simply waiting until you are thirsty.
It is very important that you don’t substitute beverages with alcohol and caffeine for water. The reason behind this is that those types of beverages act as a diuretic. That can cause you to lose more weight through increased urination. You may think and feel as if you are getting more water through these beverages, although the fact is that you are letting it go almost as fast as you consume it.
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Whenever You Exercise, You Need Water!
Anytime you exercise, you need more water. Due to perspiration, your body will lose quite a bit of water. For each pound lost due to exercise, you need to drink 2 cups of water. Even when you lay down to sleep, your body loses water. By drinking a glass or more water before you go to sleep, you can wake up with your body functions.
It should become more obvious that when you are sick you’ll need more water than at any other time. When you get a cold or the flu, your body can become dehydrated quite quickly. You can help to prevent this by drinking more water at times when you become sick.
There are several mixed opinions as to whether purified water will actually provide benefit. This is a subject you should explore yourself as you determine the best type of water for yourself.
Always make it a habit to drink water on a daily basis. You should keep a bottle of water with you at all times and drink it throughout the day. You should also teach yourself to drink water instead of other beverages that don’t replenish the nutrients your body needs.