Improving your fitness does not have to be difficult. In fact, there are several easy changes you can make that will have a large effect on your health and energy. Below are some strategies that will help you to achieve the level of fitness that you want.
In order to reach your fitness goals, it is very important that you remain hydrated. It is recommended that you drink at least 8 eight ounce glasses of water each day. If you have engaged in a lot of exercise or the day is very warm, this number will increase, as you will likely have lost a lot of fluids through sweat. While pure water is the best drink option for staying hydrated, any liquid will help you to reach this goal.
Cardiovascular exercise is beneficial in several ways: it helps to burn calories, which can help you to lose weight, and it increases the strength and health of your heart. Researchers recommend that you engage in moderate cardiovascular activity at least three times a week, for at least thirty minutes during each of these days. Cardiovascular activities include walking, running, swimming, and bicycling, amongst others.
Another part of fitness is our diet. In order to increase your fitness, you will want to find foods that have a high fiber content, low carbohydrates, and low fat content. Fiber helps you to digests food and provides a feeling of fullness (that typically lasts) after eating. This, of course, helps to prevent overeating, which is one of the most common causes of weight gain. If you do not regularly engage in exercise, the carbohydrates you eat do not get converted into body fuel, and instead accumulate as weight. And, of course, foods that are high in fat content will cause weight gain as well.
In addition to cardiovascular exercise, you will want to incorporate weight training or strength building exercises, as well. When you work on your muscles, you may not burn a lot of calories; however, it helps to increase your metabolism so that you burn calories more throughout the day. When paired with cardiovascular exercise (which does quickly burn calories), this can have a great impact on your health and weight.
Stretching and yoga are also very beneficial. Both of these exercises are great for building your flexibility, as they promote limberness in your body. Yoga, in addition to being great exercises for increasing your flexibility and strength, also help to regulate your breathing and calm your nerves. Without as much stress, your metabolism will typically increase.
Swimming is also a valuable exercise to help you target areas that are difficult to target in other activities. If you have access to a pool (most gyms will have lower cost memberships that include access to a pool), try to swim at least once a week to build upon these benefits. Use different swim strokes to target each muscle area. Swimming is also good for engaging in exercises for those with disabilities, as the water provides support that they would not have outside on land.
With the right tools and knowledge, improving upon your fitness is easy. Just follow the strategies above for a new and better you.