Why should you bother to exercise and how exactly to squeeze it in your busy lifestyle?
Or are you, perhaps, thinking: everyone else is doing it except you, so you will look out of shape and feel silly?
Wrong. It is NEVER too late to start exercising.
Exercising is not just for under 30s. Your body is yearning to get lively as it is designed for activity, but, if allowed, it will begin to seize up, fatten up and generally degenerate. So, whatever your age, moderate exercise can help with your wellness as it builds and strengthens muscles, improves skeletal density (keeps osteoporosis at bay), gets your heart pumping, helps shift plaque from your arteries, helps mobilise toxins trapped in fat cells, uses up stored fat reducing stored weight, and many more benefits.
Exercise, however, is just one part of the equation. You may have heard this before, or you may hear it for the first time, in which case you may well be surprised, but your health is 80% down to your nutrition and 20% down to exercise. Therefore, poor fuel will equal poor performance.
To maintain or gain a fit body, the quantity and quality of the fuel you use as energy affects not just your size (if you carry excess body fat), but massively impacts your overall health. Just like a car, good fuel burns clean and bad fuel leaves toxins behind when it burns (just, unlike car, these toxins stay in our body). Fast food and junk stresses the body with toxic deposits.
So, increased activity must be combined with correctly balanced, optimal nutrition. The reward is an improved long-term health. Exercise naturally stresses the body cells resulting in damage and destruction, which needs additional nutrients for cell repair and recovery. In a healthy body, with every second that passes, around 5, 000, 000 (yes, 5 MILLION cells every second) die through wear and tear. These are immediately replaced through the body’s continual cell division process. However, a poor nutrient supply coupled with intense training puts pressure on this process, because food is divided between all other bodily functions too, and this can have a long-term negative effect on your body and health.
What happens when you exercise?
When you exercise, the stressing of the muscles causes muscle tissue to break down, which is known as “catabolism”. The body then needs to rebuild the muscle fibres, known as “anabolism”. Both processes use energy, which must come in the right balance of proteins, fats and carbohydrates as fuel. and let’s not forget an all mighty water too. But exercise requires more than just fuel for energy, many micronutrients too are used up in the process. To help minimise oxidative stress, neutralise free radicals and top up body’s needs for vitamins and minerals, you must ensure a good, clean diet with an addition of high quality pharmaceutical grade supplementation for the best results. No wonder athletes take their nutrition so seriously, but this advice is not just for the athletes, but for anyone who exercises.
So, whatever exercise you choose to do, do not neglect your body’s needs for optimal nutrition. If you are not sure where to start, getting a wellness coach is a great idea to get your personalised plan that works for you. Do feel free to reach out to me if you need help getting started. Our nutrition trial pack is a great way to get started or you can take an online How Healthy Are You test and see what are the areas where you need to improve.
How to activate your body?
Choose a type of exercise that you enjoy. This is crucial as you will continue doing something only if you enjoy it. Regular exercise helps to increase and sustain an efficient fat-burning metabolism.
Many choose AEROBIC exercises such as jogging, swimming, walking, cycling, as they are less strenuous, sustained form of exercise. Aerobic exercise helps reduce blood pressure, blood cholesterol, supports cardiovascular health and helps stabilise blood sugar levels. The key to a fat-burning exercise routine is to maintain aerobic activity 3 times a week, ideally 30-40 minutes at a time. Doing less than this will not encourage body to use stored fat and doing more can over work and stress the body.
Fat Loss- Muscle Gain
Muscle fibres are more dense than fat tissue, so, when eating right and exercising – don’t be surprised if you actually put some weight on – your clothes should be fitting better as muscle takes less space than fat. This naturally occurs as the stored fat is used as fuel and lean muscle tissue is gradually formed. We have a way of tracking this down and is a great way to see body composition changing and move away from sole focus on weight.
Exercising at High Intensity
Exercising at high intensity has been proven to have tremendous effects on our fitness level, rate at which we burn fat for fuel, increase our metabolism, build muscle and more. There are lost of high intensity workouts, so do check if there are any in your area and, if not, there are many HIIT workouts that can be done at home. I pick one and do almost each morning for no longer than 15-30 minutes. It does not take a lot of time or much equipment, but starts your metabolism and puts body into a fat burning mode. Just build a habit of it and make time for it.
I hope this has given you some inspiration to start exercising because it is incredibly important for your health and ageing, but also, it has brought to your intention the importance of eating right too.
Wishing you all the very best with your exercise efforts and, if you need any help with your nutrition, please feel free to contact me or check out our 30 Day Challenge Plan.
You only get one body, so start today!