There are many people in the world that would tell you that you need to pay them lots of money to get in shape and that being healthy is a very complicated task. However, the most important rule to being fit is KISS, or “Keep it Simple Stupid.”To be healthy you do not need to spend hundreds of dollars each month. You don’t need to go buy the latest supplements and vitamins and you don’t need to go hire a personal trainer at $70 per hour that really only knows how to get big biceps. There are however, two very important things you need to know about fitness. These things are so important that without them, you will never be able to be fit or truly healthy.1) Diet – You are What you EatYou absolutely have to remember that you are what you eat. If you eat a bunch of doughnuts and chips you can’t expect to be the next Mark Wahlberg or Jessica Alba. Diet is the most important thing if you want to be healthy and fit. You need to eat clean, nutritious, REAL food, not a bunch of processed and engineered calories. This means you need to be eating fruit, vegetables, and lean meats along with nuts and seeds.It seems like every other week a new fad diet is out that was designed to help you lose weight super fast while being able to eat all the great food you love. The truth is you aren’t going to be healthy if you are loading up on sweets and unhealthy fats such as mayonnaise. As a general rule if the ‘food’ has a long expiration date or a lot of ingredients you can’t pronounce then don’t eat it. If you eat healthy clean foods and drink lots of water you are on your way to being healthy and fit.2) Strong CoreThe second thing that is important to your personal health and fitness is having a strong core. If you don’t know core refers to the muscles of the trunk of your body; the abdominal muscles, obliques, and the lower back. These are the most important muscles in your back. Without them you wouldn’t be able to stand up straight, sit, or even get out of bed. Ensuring that these muscles are strong will prevent many issues such as low back pain or discomfort.Many people think that to do this you need to do hundreds of situps a day. This isn’t true. With a few basic exercises a few times a week you can develop a super strong core. The number one thing you can do to develop a strong core is to deadlift. You can’t do heavy deadlifts without a strong core; it just won’t happen. In addition to deadlifts you should be doing squats and some supplemental work such as hanging leg raises and gymnastic work like front levers.However, you should never EVER do any of these lifts without proper instruction beforehand. Getting some one on one teaching is crucial to make sure you do not get hurt as any of these lifts can be very dangerous if you do not know what you are doing.
The importance of exercising regularly cannot be understated. It is necessary in order to improve one’s overall health and to avoid many unnecessary and debilitating illnesses. Exercising within a fitness regime can bring on many health benefits in people that are healthy, as well as those with suffering from chronic medical conditions. Physical activity can benefit anyone and affects various health conditions, but the specific benefits of each type of condition will vary dependent on the individual. While there is no exact minimum of amount of exercise that you should do each week, it is widely recommended that you participate in at least 30 minutes of somewhat intense aerobic activity. By this we mean, light jogging, and moderate cardiovascular exercise or brisk walking.There are many health benefits from actively engaging in sports health and fitness routines. First of all, they reduce the risk of negative health outcomes. As the amount of physical activity increases, due to greater frequency, longer duration or higher intensity activity, so do the health benefits gained. An aerobic routine is wonderful for increasing your body’s endurance. If you want to build resistance, then exercises that work on strengthening the muscles are what you need to do. Health benefits from sports health and fitness exercises are not only beneficial for older adults, but occur in children, adolescents, and young adults. Physical activity has been shown to benefit every racial and ethnic group as well.If your purpose in sports health and fitness exercises is to increase your endurance that can be best achieved from participation in cardio activity (also known as endurance activity). The purpose of cardio activity is to cause the person’s heart to beat much faster than normal. With muscle building activity, often referred to as resistance exercises, the focus is to build up your resistance by lifting weights or other resistance training. The other type of activity often discussed when talking about health benefits exercises is bone strengthening activities. These kinds of activities involve pushing force on the bones in order to promote growth and strength.Besides the physical benefits associated with sports health and fitness activities, there are also proven mental benefits to be gained. A decline in depressive symptoms has been shown in numerous studies to be a direct result of an increase in physical activity. These benefits do not take months to notice, but can be felt within weeks or months of the start of a sports health and fitness regimen.Even the risk of premature death has been proven to decrease as physical activity increases. Just small amounts of physical activity have been shown to contribute to a longer life span. You owe it to yourself, so you may live a stronger, longer and healthier life, to exercise on a regular basis. Just a 30 minutes fast-paced walk can have enormous health benefits. Obtain information from credible sources of sports health and fitness issues so you may start reaping the health benefits associated with increased physical activity levels.
I’ve been in the personal fitness training industry close to 20 years. A lot has changed in terms of health and fitness training, from aerobics to circuit training and everything in between. Even diet programs have changed. From non-fat diets to low carbs diets, it seems with each passing year there is a new fad when it comes to workouts and or diets. But one thing remains the same. The people who get the results they want are the people who log their programs daily. I call it, “keeping score”…. When we keep score, we try harder. The last thing we want to do is write down, that we didn’t do what we were supposed to do. Having it in the back of your head is one thing, but having it in ink, on paper, is a whole other can of worms. Have you every noticed that we keep track of our bank accounts and our car maintenance schedules better than our bodies? Why is this? Without our health, we have nothing.Set daily, weekly and monthly goals. If you know from day one that there will be challenges, start thinking of solutions in advance. For example, if you have a busy day or week ahead of you, plan your meals in advance. Also in regards to your fitness training schedule, maybe it’s best to wake up ½ hour early and do a short program before your day starts so you can cross it off your list. Quite often we get so wrapped up in our to-do-lists, we tend to put our “health and workouts” on the backburner. Even if its only 20 mins of activity, make it happen so you can feel proud of your accomplishment and good about keeping score – writing it down.One of the biggest selling points of keeping score is that it provides you with a roadmap.By logging your activities and your diet you can see what is working for you and what isn’t. It works as a feedback tool. So often I get clients discouraged by their results. They think they’re doing everything right, but the minute they agree to start logging it their program and diet, they quickly notice key changes that need to be made and voila, results!Consistency is key when it comes to your health and fitness training schedule. I promise you results if you follow these steps!I hope this helps to make your fitness and health regiment easy to incorporate in your daily life.