September 10th, 1:49am September 10th, 1:49am daniel
Every days exercise is essential if you want to have good health and well shaped body.There are so many misinformation and bad advice floating around,so very often people get overwhelmed and get lost in should and shouldn’t , to the point that they just quit.
Well, here we will clear up the misconceptions, and set things straight thanks to the advices from the people that know how.
1. You Don’t Need all that Cardio
Annie Mulgrew, director of programming, CityRow explains:
“The most harmful misconception is that more is better, especially when it comes to cardio. Spending long periods of time doing cardio, particularly continuous, low-intensity cardio, can actually be counterproductive. It can cause the body to hold on to its energy sources … for fear that it will need them for future long, continuous exertions.
Alternatively, short bursts of high-intensity exercises (also known as high-intensity interval training or HIIT) has been shown to burn fat and lots of it. Thirty minutes of HIIT is much more efficient and effective than an hour of steady-state cardio.”
2. Ignore Your Scale
Alycea Ungaro, owner/founder, Real Pilates explains:
“The most harmful misconception about getting in shape is that you need to weigh less. For many people, the number on the scale shouldn’t matter. It isn’t what you weigh … The ratio of muscle to fat is far more important than the scale can reveal.”
3. Do Something You Like
Albert Matheny, C.S.C.S., Naked Nutrition and Soho Strength Lab explains:
“There are lots of ways to achieve your health and fitness goals. Trying to figure out what you should do, how often, etc, … can stop you before you start.
Just find something you enjoy, make sure it’s something you can do at your current fitness level, and go for it.”
4. Find a Workout that is as Good for your Mind as it is Your Body
Natalia Roberts, instructor, ((305)) Fitness explains:
“[The most harmful misconception about getting into shape is] that looking better on the outside is the best part — it’s not! Of course getting fit and losing weight are important and huge motivators, but in my experience, mood and energy changes are the most immediate and gratifying part of getting into shape.
Being in shape helps you in every aspect of your life — it helps you sleep better, boosts your energy throughout the day, and puts you in a better mood. (Endorphins are a beautiful thing, right, Elle Woods?)”
5.Switch It Up
Jill DeMarco, SLT (Strengthen Lengthen Tone) explains:
“Our bodies are incredible at adapting, so much so that when you perform the same exercise repeatedly, your muscles adjust to make that exercise easier. Basically, your body is no longer being challenged to the same degree and, therefore, has no reason to continue to develop strength.”
Think about playing with tempo, resistance, or duration, and work to incorporate all the key elements of fitness into your training regimen: cardio, strength, endurance, flexibility, and balance.”
6. Challenge Yourself
Alonzo Wilson, Tone House NYC explains:
“Look for workouts that challenge you, not workouts where you are comfortable.”If it doesn’t challenge it’s not going to change you.”
7. Set Goals
Keisha Bolden, yoga instructor at Alvin Ailey Extension and Harlem Yoga Studio explains :
“Even though you may have one main goal in mind for getting in shape, set smaller two-week benchmark goals for yourself.”
Find ways to celebrate meeting your benchmarks on the way to achieving your main goal. Buy a new workout outfit, go dancing with friends, get a massage, etc. Don’t be shy about treating yourself for smaller victories.”
8. Be a Beginner at Something New
Bethany Lyons, co-founder of Lyons Den Power Yoga explains:
“It’s so freeing and empowering to start a new kind of workout — yoga, dance, spinning, whatever — and come into it without any expectations on yourself, totally open.”
Shout it from the rooftops (i.e., tell the instructor). Being a beginner is a powerful place to start.”
9. Turn Off #Beastmode
Erica Giovinazzo, M.S., R.D., coach, Brick West Hollywood explains:
“While the enthusiasm is great, being consistent, persistent, and smart about your training wins the race. … Some people will jump into a new exercise program and want to lift ALL the weights immediately, and work out twice a day every day of the week.”
As a CrossFitter I completely understand the thrill of this (the endorphins, feeling like you’re a superhero, seeing results) but be SMART. Consistent, persistent, smart training will help you avoid overtraining and give you better results.”
10. Rest, Recover, Relax
Jonathan Angelilli, founder TrainDeep explains:
“Learn how to heal yourself and recover quickly from hard workouts by using gentle relaxing movements and conscious breathing. Tai chi and qi gong, for instance, are simple and accessible, anyone can do them, and they really work.”