Research now shows that exercise is not only a good idea but a necessity to achieve optimal health. Regardless of your age or current health condition, an exercise programme can be developed to suit you. All exercise is not created equal and we must investigate the common myths that may place you at risk of injury or a lack of results. Any time is a good time to
One of the most common excuses that will prevent an individual from exercising is a lack of time.
Finding time to exercise can be a challenge, so exercising any time during the day has some benefits. However, if you desire the greatest benefits of exercise one should exercise early in the morning.
Human growth hormone (hGH), a muscle building and fat-burning hormone in the body, has been shown to spike between 5:00 and 8:00am.
It is important to exercise on an empty stomach due to other hormones such as insulin and cortisol that will trigger fat storage.
To burn the most calories — focus on cardio
Weightlifting and cardiovascular exercise (walking, running) both burn energy but high intensity, short duration exercise can boost your metabolism for up to 36 hours after your work out.
Traditional cardiovascular exercise has been shown only to burn energy during the exercise session.
High intensity, short duration exercise has been found to boost hGH and inhibit cortisol activity. This hormone activity allows one to become a fat-burning, muscle-building machine in just minutes a day.
Rest between exercises
Exercise is designed to fatigue you. When you rest between exercises, you sabotage your results. High intensity, short duration exercise is designed to produce muscle fatigue in the shortest period of time.
This type of exercise balances hormones, reduces stress and stimulates the healing response in the body.
Low intensity exercise is a waste of time
Any form of exercise will have its benefits but everyone will respond differently. Weight loss is one of the most common reasons that people initiate an exercise programme.
The lack of weight loss is the primary cause of quitting. High intensity, short duration may be the solution to a person’s difficulty losing weight.
Low intensity exercise such as walking or gardening has been shown to reduce the risk of diabetes, heart disease and stroke.
As we age, we commonly become less physically active which will cause muscle weakening, bone softening, hormone imbalances and chronic disease to develop.
Yoga is gentle and completely safe
Yoga is an excellent form of exercise and is growing in popularity around the world. This mind-body exercise has been found to improve flexibility, balance, co-ordination, posture, strength and manage stress.
However, certain types of yoga can be quite rigorous and demanding both mentally and physically.
Careful instruction from a qualified exercise professional is necessary for a safe, effective workout. An informed consumer is one of the most important factors in finding a healthcare professional that is right for you.
You’ll become a model if you exercise
The primary purpose of exercise is to create excellent health not super-model material.
In reality, genetics will play an important role in the outcome of the results. Focus on excellent health and your body will respond to exercise in the most favourable way.
Your development of strength, fitness level and weight loss potential may be very different from that of other people you know. However, the common outcome is that everyone is healthier. It is possible to be active, slightly overweight and perfectly healthy.
Obese people can’t exercise
Studies show that obese people who participate in a regular exercise programme have a lower risk of mortality compared to sedentary individuals, regardless of the weight. Men and women of all sizes, shapes and fitness levels can improve their health with modest increases in activity and exercise.
I’m too old
A common misconception is that you shouldn’t exercise once you reach a certain age. This is the farthest thing from the truth. It is true that many individuals lose muscular strength as they age, but that is most commonly caused by a lack of activity.
The excuses of bone density, blood pressure and immobility commonly come up with the mature exerciser.
Bone density is a direct response to the amount of stress one places on the bones. An individual is more likely to suffer from osteoporosis (thin bones) if they do not exercise versus if they do.
High blood pressure is a common stress response that is improved with exercise. An immobile individual can commonly move their arms or legs and any form of physical activity will prevent muscular loss.
You need a gym membership
It is more important that you have a home membership. Research has shown that many people find it easier to exercise at a home-based fitness programme versus a gym.
Many individuals are not comfortable going to a gym, it may cost too much or it is not conveniently located to consistently work out.
However, a home-based fitness programme may not give you the motivation that you require.
It is very common to need an accountability partner at a local gym, but it is not necessary for many.
The best programme is one in which you can participate on a consistent, regular basis.
You can eat anything if you exercise
Exercise stimulates your metabolism and the extra energy output stimulates one’s appetite. Effective and efficient exercise must be fuelled with the correct nutrients to yield the best results.
It is very common for an individual to sabotage results by not modifying their other lifestyle factors such as drinking alcohol, smoking or eating poor dietary choices during a fitness programme.
To lose weight or maintain your current weight one must evaluate the quality of one’s diet. The consumption of healthy fats, carbohydrates and protein is necessary to achieve desired outcomes.
Eat carbohydrates before you exercise
Research is now showing that eating carbohydrates before working out sabotages your workout and results.
Carbohydrates break down into sugar and will cause a spike in insulin and cortisol in your body. Insulin and cortisol are stress hormones that break down muscle, promote fat storage and inhibit exercise recovery.
It has been found that the quality of your nutrition after exercise is more important that before.
Consuming a high quality protein within 30 minutes after the workout is one of the most important recommendations to build muscle and burn fat. High quality proteins include the following:
l Whey protein
l Lean beef or chicken
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