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10 simple fitness tips



according to the 2010 U.S. dietary guidelines, less than 5% of adults exercise at least 30 minutes a day, and only a little more people have reached the recommended amount of 150 minutes a week. Some of the reasons are understandable. It's not always easy to get and stay healthy, from setting up a busy schedule to breaking through the plateau. Implementing simple and effective fitness strategies can help you eliminate anxiety and make your life healthier and happier. If you are considering major lifestyle changes, we recommend that you first seek the approval of your doctor and consider these 10 suggestions on the next slide.

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1. Pavlina aleksandrova, a certified personal trainer and fitness coach in Santa Monica, California, said that the diversity of values

monotony is a major way of daily exercise, and its effect is not only emotional. " "If you only do the same exercise and don't need anything new in your body, it will eventually adapt to even the most difficult physical needs," she said. For example, if you keep jogging at the same distance and speed, it will be easier to exercise and your body will benefit less. To increase the diversity of your workouts, aleksandrova recommends mixing it up during weight training - adding weight, using lighter weights at the same time, or using weights for less exercise. You can also promise to try new exercises every few weeks, or in different environments, such as the gym, outdoors and yoga room.

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2. Turn on the tune

if you usually exercise in silence and find yourself counting down the remaining minutes, you may want to shift your attention from the muscles to the ears. According to a report published in the international review of sports and exercise psychology in December 2011, music can improve the energy level, motivation and effort level of repetitive endurance activities. According to CPT's Pavlina aleksandrova, listening to music, podcasts or audiobooks can also reduce people's initial emotional discomfort. To play music during interval training, alternately play fast-paced and slow-paced songs on the MP3 player, and run, walk or slow to the beat.

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4. Don't skimp on carbohydrates, which are the main fuel for your muscles, brain and body. Too low can lead to energy consumption and fatigue. According to the expansion of Colorado State University, when you do moderate exercise, your diet should contain 40% to 50% carbohydrates. While you may not want to eat before cardiovascular exercise, which can lead to cramps, adding complex carbohydrate sources to your diet, such as whole grains, lentils and potatoes, allows your muscles to store glucose for later use as fuel. After strenuous exercise, eat a balanced snack or meal containing carbohydrates, protein and fat to help your body recover and prevent hypoglycemia and fatigue.

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5. Carry out high-intensity interval training

add fun and change to your training plan without increasing the time. Pavlina aleksandrova of CPT suggests carrying out high-intensity interval training. You're basically taking a short break in high-intensity exercise. " "A simple 10 minute exercise, coupled with proper work and rest intervals, can have a huge effect," she said. You can use HIIT anywhere, and most of the time you don't even need any devices. "Try sprinting, skipping, or any other activity you can do vigorously for one to three minutes, then stop and let your heart rate drop a little by two minutes. Repeat these three to four times for high-intensity workouts.

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6. In a study published in March 2005 in the journal Diabetes Care, men with type 2 diabetes were trained twice a week for drug resistance without any dietary changes. After 16 weeks, the researchers found that exercise significantly improved abdominal fat levels and insulin sensitivity in men. People tend to underestimate the value of strength training for weight loss, says CPT's Heather Binns. Lean meat is usually in a resting state compared with other body tissues. This means that a strong, fit body has a higher metabolism and a lower risk of excess fat. The American sports guide recommends that adults do strength training at least two days a week, such as weightlifting, push ups, and sit ups.


correlation: No.7 of the 12 biggest mistakes about personal training. According to Heather Binns of CPT, the biggest key to focusing on fun and preventing burnout from creating boredom is to find activities you feel happy about. " The more you like something, the more you do it, "she said. You may want to try a variety of exercises and then cross them off your list. According to a report published in health psychology in 2011, people tend to underestimate the amount of exercise they will enjoy. Make a list of workouts and supplements you've never tried, such as music or a friend's company. Try to finish them until you find outThe activity you're waiting for, not the activity you're afraid of.

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moderate intensity exercise can bring the greatest aerobic benefits. Moderate intensity also reduces the risk of injury. To monitor your intensity during exercise, try to speak. If your heart rate increases, but you can still speak comfortably, you are in a healthy range. If you're out of breath and can't continue talking, slow down. If you feel dizzy, chest tightness or nausea, stop exercising. Especially in the early stages of fitness, relax your way to prevent overexertion - which can lead to pain, injury and loss of interest in exercise. " Heather Binns of CPT said: "start slowly and try to challenge yourself, more challenging day by day." Keeping a journal

tracking your exercise process online or in a journal can make you responsible and motivated, thus improving your success rate. The University of Michigan recommends reviewing your journal regularly to remind yourself how far you've come. If you are also trying to improve your eating habits, record your food intake as well. Not only will you pay more attention to your tendencies, but you will also have a detailed account to share with dieticians if necessary. To get the best results, the U.S. sports board recommends that you keep your diary at all times and track your food intake every day, rather than trying to think back afterwards.

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10. The old saying about exercise that "no plan means failure" is easy to establish. To ensure continuous activity, which is the key to keeping healthy, Heather Binns, CPT recommends that you schedule your exercise style in your calendar. If you are sitting at work or relaxing, you will choose a doctor or hair appointment to exercise at least once an hour. "Get up and stretch in front of your desk," she suggests. Go up the stairs, walk to your coworker's cubicle instead of making a phone call, do push ups on a desk or wall, and play with your dog or child for a few minutes. "After all, it's not the exercise you occasionally fit or relax, it's your overall level of activity that matters.

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What do you think? Although exercise is essential for physical health, it is only part of the fight. To get the most out of your exercise, eat a healthy, balanced diet, get enough sleep at night, and don't skip those annual checkups. The more you take care of your body, the easier it is and will be to stay healthy. What fitness advice are you considering? What have you tried? Please let us know in the comments. We are glad to hear from you!

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