GUEST POST: By Dan Chabert
The key to fitness success lies in the combination of dedicated exercise and healthy habits. Using this combination will trigger a purely beneficial ripple effect.
For those who don´t know what it is, it’s basically a chain reaction. It’s important to feature healthy habits such as proper nutrition. Some bodybuilders and weightlifters focus in consuming protein in order to build more muscle; often ignoring multiple important nutrients.
How Does Exercise Improve Health?
At first glance, one would think exercise and training simply serves one purpose; developing an aesthetic body. We humans feel good when we look good, it´s completely normal. However, there´s much more to training than just having a good-looking body.
Athletic disciplines are very varied, and each sport has its own list of benefits. Many aerobic activities offer multiple healthy benefits. While it is true that each discipline is different, almost all aerobic training will result in a healthier life.
150 minutes of aerobic exercise per week can help prevent obesity, type 2 diabetes, certain types of cancer and even extend lifespan.
For instance, running is a form of aerobic training that improves joint functionality. This activity is used as a natural treatment for psychological symptoms such as anxiety or stress. Additionally, runners have a considerably reduced risk of developing heart diseases.
Some people share the thought that aerobic exercise shortens lifetime and affects joint. This is completely false. There are very limited aerobic activities that will have a negative impact on your health.
¨Aerobic training affects joints and hurts your knees¨ – Unfortunately, this is a line I´ve come across with a couple of times. Average-paced activities such as jogging, running, swimming, and cycling will NEVER result in joint disfunctionality if practiced properly. In fact, athletes have stronger, healthier and more flexible knees.
Aerobic vs. Anaerobic
In the previous segments, I´ve used the phrase ¨aerobic exercise¨ multiple times. While some people might be familiar to that term, they´re usually less informed of its counterpart – anaerobic exercise.
Anaerobic exercise consists of any physical activity that induces the generation of lactate in the body. By lactate, I mean lactic acid. This substance is basically the result of glucose breaking down due to high demands of energy during intense exercise.
Anaerobic training allows greater performance for shorter periods of time. These high intensity exercises should last from mere seconds to two minutes maximum. After two minutes of exercise, the activity will have a large aerobic metabolic component. The goal of this kind of training is to achieve maximum strength and effectiveness at the cost of endurance.
100-meter dashes are a kind of anaerobic training; participants engage in intense muscular activity for a short period of time.
On the other hand, aerobic training consists of prolonged physical activities at a lower intensity. This training focuses on endurance rather than performance; activities such as running, jogging, and cycling fall belong to this category.
However, this doesn’t mean that aerobic exercise is not intense. Aerobic exercises can reach high levels of intensity as well. Multiple aerobic disciplines incorporate higher intensity to burn a greater amount of fats. For instance, HIIT (High Intensity Interval Training) is known to be one of the most demanding aerobic activities recommended for weight loss.
Lastly, aerobic exercises don’t replace anaerobic ones. Each kind of exercise brings its own effects, benefits, and consequences. This means that there’s no need to limit a training routine to only a specific kind of exercise. Having both aerobic and anaerobic exercises in a training routine will lead to greater results.
Healthy Exercising Habits
A great way to incorporate fitness into your life is by creating exercising habits. These habits are helpful when it comes to making exercise enjoyable. Instead of looking at exercise as a tedious thing, exercising habits will make fitness much simpler.
The first habit is doing enough cardio. Find an activity to practice during free time; whether it’s running, cycling, swimming, or just walking around the park. Cardio not only helps you maintain a good physical form; it also prevents multiple heart diseases.
Another great habit to consider is hanging around other fit people. When hanging around a group of people we tend to contract certain habits and behaviors. If we’re talking about fit people, then we’re talking about fit habits and behaviors. Finding a running group or a couple of gym buddies will make things much more enjoyable.
Incorporate enough weight training to your routines. Don’t get me wrong, weight training doesn’t necessarily mean going to a gym and performing overly heavy exercises. However, it does provide a large list of benefits that will assist other aspects of your fitness.
Incorporating one to two days a week of weight training will be enough to obtain enough muscular mass. While lifting, be conscious about your limits at all times and avoid overtraining.
Lastly, add healthy activities that complement your trained discipline to your routine. It considerably reduces risks of injury.
An entrepreneur and a husband, Dan hails from Copenhagen, Denmark. He loves to join ultramarathon races and travel to popular running destinations together with his wife. During regular days, he manages his websites, Runnerclick, Nicershoes, Monica’s Health Magazine and GearWeAre. Dan has also been featured in several popular running blogs across the world.
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