Even though I suck a consistently pumping out blogs I am however very consistent when it comes to exercise.
Consistency is the key to success if it is at your workplace, home, diet, exercise routine or even you running pace.
If you are consistently eating less than what your body burns you will lose weight; it is just simple maths, however, if you do it just for one or two days in a week it probably won’t work. If you are like me and love food it is best to have one day where you can have a cheat day it just works better, as long as you keep an eye on what you are eating most of the time you can regulate your body weight very effectively.
I find it even better if I eat the same breakfast and lunch during the week. that way I know how much calories I have eaten and just have to keep dinner in proportion.
Some nutritionist may recommend that you prepare your week’s meals in advance and freeze it that way you know that you are eating the right amount of calories every single time.
Research has shown that if you walk every day for a half an hour it is just as beneficial to your health as vigorous exercise three days a week. Again the key to this is doing something every day or exercising on a regular basis.
So what if you are very busy and you cannot exercise for 30 minutes in a day? The thing is you don’t have to do all your exercise at once, you can do squats while you are brushing your teeth! If you are super busy I would suggest doing 10 squat jumps and 10 lunge jumps when you have a few minutes it will take you about 4 minutes and try to do it 5 times in the day whenever you have 4 minutes to spare.
Your body mind and soul will thank you for it.
The following insert is from the mayo clinic.
“For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines:
- Aerobic activity. Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week.
- Strength training. Do strength training exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.
Moderate aerobic exercise includes activities such as brisk walking, swimming and mowing the lawn. Vigorous aerobic exercise includes activities such as running and aerobic dancing. Strength training can include the use of weight machines, your own body weight, resistance tubing, resistance paddles in the water, or activities such as rock climbing.
As a general goal, aim for at least 30 minutes of physical activity every day. If you want to lose weight or meet specific fitness goals, you may need to exercise more. Want to aim even higher? You can achieve more health benefits, including increased weight loss if you ramp up your exercise to 300 minutes a week.
Reducing sitting time is important, too. The more hours you sit each day, the higher your risk of metabolic problems, even if you achieve the recommended amount of daily physical activity.
Short on long chunks of time? Even brief bouts of activity offer benefits. For instance, if you can’t fit in one 30-minute walk, try three 10-minute walks instead. What’s most important is making regular physical activity part of your lifestyle.”
When running long distances it is usually better to have a constant pace, you know… when you just glide.
You want to get into a rhythm where your body does the work without you thinking about it, your legs swing like pendulums and every step is effortless.
In all honesty, I dream of being like that, most of us cannot run at the same pace to save our lives but we that is why we train is is not only to get our stamina up through base training it is also to train your body to land right and hopefully one day glide.
Till next time… Happy exercising.