We all want more power in our lives, don’t we? Power to do more, experience life to the fullest, be more present for our loved ones. But the everyday struggles and work sometimes seem to drain us empty. Yet everyone of us has access to this virtually free, generally available source of personal power.
What is it?
It’s simply physical exercise!
Exercise is just what we need to achieve a whole host of positive results. It reduces stress and gives our body the extra energy it needs to carry
out normal living.
Whether you need more motivation to act and work, more energy to play, or need to improve your blood pressure – physical exercise will give all of that. Even if you are wondering how to grow taller overnight – this, believe me, can also be achieved through exercise!
The best results of exercise are achieved with the use of mixed techniques and forms of activity: weight lifting, cardio, calistenics, swimming, jogging. Additionally, to achieve better and faster results, the right nutrition is of great importance. You don’t want to run on empty batteries!
If you add consistency over time of all those activities, you will reap the benefits of exercise for long long years.
Now, not everyone can afford or has the possibility to take part in all those listed forms of activity. But don;t let that constraint stop you from getting healthier! With a little bit of initiative you can figure out how to do most of those forms of exercise.
How to exercise
There are many forms of exercise and each has its own best way of execution. For example, in weight training there are so called “refined techniques”. They comprise of assuming a correct form of the body in order to isolate specific muscles or to target specific areas of the body. Additionally, to achieve maximum effect, you’ll need to eliminate any type of momentum. That means to move the weights slowly and really make the muscle burn.
One more important factor is to use your full range of motion for a given joint. It makes the muscle to contract for the appropriate amount of time and makes the tendons achieve the correct length.
Another type of exercise is so called “Functional exercise“. This popular technique will stimulate the core and torso of your body while you work on another muscle group at the same time. For example, when you perform a dumbell press while lying on an exercise ball, or when you swing a kettlebell.
Your abdominal muscles and core muscles will contract to hold your body in position, while your chest and tricep muscles will push the
dumbells up. This type of exercise causes maximum stimulation of your body and keeps the workout interesting and refreshing.
“Cardio” is another exercise that is great for the heart and lungs. It distributes enormous amounts of oxygen all across your body and allows for significant boost in calories burn. The total number of calories you burn is very important along with maintaining the right heart rate. The formula for your heart rate is 220 minus your age times 50% for the lower number, then 220 minus you age and times 70% for the upper number.
This is also known as fat burning zone. We all want it so bad! Cardio will also de-toxify the body and help to strengthen the immune system. The
muscles will contract and pass the lymph along, which will allow the immune system to clear away dead cells and bring new ones in.
Every time, before you exercise, warming up is very important. It will prepare your body for the more demanding form of movement, be it weight lifting or cardio. You should always allow 15 – 30 minutes prior to weight lifting, and 10 – 15 minutes prior to cardio exercises, for a proper warm-up.
Such a warm-up consists of a series of movements that are supposed to target virtually every muscle in your body. Yet you should not overload the muscles. Just let them know they will be used soon. You should feel physically warm, even break a sweat during a good warm-up.
Afterwards you should also stretch as this will help get the blood flowing through your muscles.
Ideal Workout Schedule
An ideal schedule for working out is to warm yourself up then follow that with cardio. You can lift weights on Monday, Wednesday, and Friday then do cardio only on Tuesday and Thursday.
Even though you may think your schedule is simply too busy to maintain a schedule for working out, you’ll find that adding exercise will actually add
more time, as you’ll have a lot more energy in your normal everyday life. You can think of exercise as the batteries that will help to give your life power.
If you want more detailed gym routine, take a look at this video, it has all the details:
Personally, I work out every day on weekdays and often on weekends as well. And I work full time plus write on this blog. I find myself pretty tired in the afternoon, after dinner. but I still have to sit to write. That’s for me a perfect moment to work out, I’ve found. After half an hour of either cardio or kettlebell – my energy is fully back for another solid 3 hours! So if you have to work late – exercise should become your coffee.
We have not covered yoga here at all – that’s because there will be a whole another series of posts on that highly beneficial form of work out.
Till then – grab your sneakers and go move a little. You’ll thank me later!
Have an amazing day!