When it comes to becoming healthy and staying healthy, you have to focus on two things: nutrition and exercise. You have to eat right and you have to keep your body active so that you can remain fit over the years. You might consider personal training boulder co as a way to transition into a healthier lifestyle. It is a fact that people who exercise regularly age slower, have better clarity of mind, are more flexible and feel a lot better than those who dont work out.
Your fitness lifestyle has to incorporate both endurance and strength training. You need to have both if your physical condition is to remain at its peak. A cardio workout increases your endurance, giving you the ability to keep going even when your breathing is elevated and your heart is pumping hard. Strength training helps to target the muscles so that you have better mobility and more strength. Muscular endurance is training that helps your muscles keep up their activity for long periods of time.
Why Is Strength Important?
When you work on muscle health, you may also be combating disorders like osteoporosis since you will be improving your bone density as well. People with arthritis also find that strength training improves their mobility. Strength training will improve your well being because your overall muscle function will also be improved. Additionally, since muscle tends to be denser than fat, it burns more calories over time and will help one to lose weight. In order to be effective, your strength training routine should work out all your major muscle groups, that is your chest, legs, shoulders, arms, and back. The weights you use should be challenging to lift but not painful. You should consider using kettlebells, dumbbells and weight lifting machines for these exercises.
Why is Endurance Important?
Muscular endurance protects you from injuring yourself when doing repetitive lifts. Cardiovascular endurance on the other hand will make it easier for you to work out for a longer period of time with even more intensity. This also serves a functional purpose because it makes it easier for you to walk up the stairs as an example. With a regular cardio workout, you can improve blood circulation and avoid problems with your heart. It is also linked with the reduction of risk in colon and breast cancer, diabetes, depression and arthritis.
Why is powerlifting important?
This generally revolves around bench pressing and squatting. Interestingly, it can actually help you with other workouts such as running.
Exercise physiology tells us that it is important that you actually combine all three for the sake of balance and for your general well being. You are encouraged not to focus on one at the expense of the other. If you will exercise right, eat nutritious meals and keep hydrated by drinking lots of water, you will be well on your way to excellent health.
4 Components of Recovery
Once you have the passive part out of the way then you can begin working out. The active phase takes the following forms:
1. Stretching exercises These are exercises that will not take much of your time but will set your muscles on the road to recovery. It is important for you to do your stretches at a particular time daily so that you form a routine.
2. Muscle strengthening you will need to carry out the workouts prescribed for about fifteen to twenty minutes daily. These may include kettlebell exercise and weight lifting under the supervision of a specialist, who could be your therapist or a private trainer, in order to ensure that you are using the right posture, technique and breathing to avoid further injury. Pilates and yoga are also great for toning your muscles, which is necessary especially if your muscles have not been used in a long time.
3. Aerobic Conditioning In order to reduce pain in the long term after an orthopedic or back injury, it is important to ensure that you do some low impact aerobics regularly. For 3 times a week, for 30 40 minutes engage in an activity such as walking, swimming, water therapy or cycling. It is important to first discuss this with your physical therapist so that you can know what exercise will work best for you. Ideally, you will be alternating your aerobics day with your strength training day.
4. Massage Therapy This is another component of injury rehab that should not be ignored. Many times by the time you are ready to work out again, you will find your muscles tight. Massage will not only help with relaxing your tight muscles but will also improve muscle flexibility and improve your range of motion, making another injury less likely.
With this four pronged approach, you can be sure that you will be well on your way to recovery from injury. Ideally, you will also be learning techniques that will prevent further workout related injuries in the future.