1. Listen to Your Body
You must be careful with your exercise as if it is done improperly it may actually worsen your health. So, if exercise worsens your symptoms, modify your program or, if need be, stop.
Even though your body desperately needs exercise to improve, you will only get worse if you violate your current limitations.
Exercise is simply one of the most powerful tools available to drop your insulin levels, and elevated insulin levels are one of the primary drivers for high blood pressure, high cholesterol, diabetes and weight gain.
2. Be Consistent
One main ingredient that keeps people from reaching their fitness goals is consistency. People tend to be impatient when it comes to exercise. Too many times people do not give their exercise plans enough time to reap the benefits they are looking for.
No matter what we do in life we will not achieve the success we want unless we work at it day in and day out for months and months.
The same goes for your exercise programs. You can have the best trainer in the world, and the best diet to follow, but if you do not stick with it consistently, you will wind up spinning your wheels.
3. Start Walking if you are Overweight
Most heavy people start with walking, and that is an excellent choice as it is low-risk and inexpensive. If you are starting out in poor shape, slow-paced walking will produce benefits, but if you are starting out in better condition, you will need to walk faster and/or farther to see any results.
Regardless of your starting level, the more vigorous you’re walking pace, the more dramatic the conditioning effects will be. When walking for exercise you should walk at a steady pace that is fast enough to cause your heart rate to raise.
Once you get in shape, you’ll need to walk for more than two hours to achieve significant health benefits. Therefore, once you reach that point, it may be wise to choose a more vigorous activity such as jogging, an elliptical machine, sprinting, or strength training, instead of merely walking.
4. Increase Your Intensity Regularly [aka Progressive Overload]
Ideally you should exercise at an intensity that makes it somewhat difficult to talk to the person next to you. This prevents you from having to measure your pulse or use a heart-rate monitor.
If you can comfortably talk to the person next to you, you aren’t working hard enough to produce the benefits you need to lose weight. However, if you are breathing so heavily that you cannot carry on a conversation at all, then you are exercising too hard and need to cut back a bit.
Using this simple technique as a guide will assure that you’re constantly increasing your intensity as your fitness level increases.
5. Do Anaerobic Training
There are enormous benefits to interval-type training. I firmly believe that although endurance cardio training is important, it really needs to be part of a more comprehensive program that includes short bursts of activity at very high intensity, individualized for your specific fitness level.
The resulting increase in fat oxidation increases weight loss. So, short bursts of activity done at a very high intensity can help you reach your optimal weight and level of fitness in a shorter amount of time.
6. Stick With It!
The fact that we need to exercise is not news to anyone. For those who don’t exercise, it’s not a matter of understanding its benefits, but more so finding the motivation to start -and stay – on a program.
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