Getting in shape is not as difficult as it seems

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

In the middle of the last century, to keep yourself in good shape, it was advised to do simple exercises. Today, when the ideas of healthy lifestyle have spread all over the world, activities that may seem like hell are in vogue: marathons, crossfit, complex asanas. But there is no more time for fitness. But there are some simple rules at all times that will help you keep fit without fanaticism.

Even irregular physical activity is good for you

And it's not about the perfect combination of strength and cardio or high-intensity workouts that burn fat. The bottom line is this: If you're not a sports fan, it's enough to find exercises that at least don't make you bored. Doing them at least from time to time is already a step towards better health.

Just as there is no perfect diet, there is no perfect exercise routine. Considering the characteristics of your body and soul, create workouts for yourself that you can endure.

Perhaps your only viable option is taking your dog for a long walk every day. Then get a dog and walk for fun!

Or maybe you are fixated on the cleanliness of the house? Stop fighting with yourself - kill two birds with one stone: turn on the music and, dancing, put things in order at least the whole evening. And the grandmother's method - to spend the summer booty up in the garden - is not fitness in the fresh air?

As the author of books on running and dieting Matt Fitzgerald has noted, the only metric that determines whether you continue to engage in an activity is how you feel about it now. Basically, those who say they like the workout will continue to do it in a year.

Cardio can help you live longer

The positive effects of cardiovascular exercise (walking, running, cycling, swimming) on your cardiovascular system make them beneficial to your overall life.

Back in the 40s of the twentieth century (Jerry Morris), a British pioneer in the field of epidemiology, showed the connection between a sedentary lifestyle and the development of chronic diseases. Moreover, the risk of developing health problems decreases as soon as a person becomes more mobile.

Today we know that physical inactivity is responsible for 6% of cases of coronary heart disease, 7% of cases of type 2 diabetes and 10% of breast and colon cancers. People who are more active are also less likely to suffer from Alzheimer's disease and age-related dementia.

If you exercise regularly, diversify your workouts

For best results with regular exercise, you need to alternate both exercise types and intensity. If the activities are monotonous, the benefits of the exercise will diminish. You must constantly amaze your body. Ideally, combine strength and cardio loads.

Pareto's law also applies to training: 80% of the result you get from one approach. Therefore, at the very least, beginners in the gym should give preference to a variety of exercises, albeit just one approach for each.

It is equally important that the intensity of the load alternates. Interval training - periodic short bursts of intensity - have the same benefits, but in less time. For those new to the healthy lifestyle trail, short sessions can be a great start.

In addition, a variety of workouts will ensure you have a constant interest in the sport, which, as we said, will increase the chances that you will not get bored of it over time.

Exercise can help you avoid weight gain

It's no secret that starting to exercise, you can not only not lose weight, but even gain a little. First, it may be due to the fact that after training, you allow yourself to eat an extra bun (although it is better to choose something healthier). Secondly, an increase in the amount of water in the body can lead to an increase in body weight.

But this is not a reason to refrain from training, because they have a complex positive effect on well-being: they improve mood, sleep quality, increase immunity and performance. In addition, physical activity is extremely important for maintaining weight in the long term.

Twenty-year-old over 3,500 people showed that those who were physically active gained less weight.

Overall, numerous studies show that a combination of exercise and diet is more effective for weight loss than diet alone. And those who go in for fitness, without changing their diet, as a rule, notice an improvement in their well-being, even without noticeable weight loss.

You do not need to constantly withstand extreme loads

Running marathons is all the rage now, and crossfitting is a must. But such extreme stress at the limit of your capabilities is a risky endeavor. We will not list here the diseases that you may have from excessive exertion. But the risk is really great.

Even the training of professional athletes is far from entirely high-intensity loads. In keeping with the 80/20 principle, most of your workout should be kept low-intensity. To avoid injury (and therefore long breaks in training), you should build up the load gradually.

Thanks to these small steps on the path to health, you will see the results in a few years.