Active lifestyle, Fitness, Goals, Health & wellness, Healthy aging, Longevity, Nutrition, Personal development, Sleep, Weight loss

Exercise For Longevity

Welcome to month 2 as we introduce our second healthy habit for 2016. In case you’re just joining us, we are launching 6 healthy habits to help you get in shape in the new year. One new habit every month, from January to June. You can link back to the first habit here.

What, one habit per month??? Why are we taking it so slow? Here’s why. Habits can be difficult to develop, especially when life gets in the way. I want to make it as easy as possible for you to succeed. By giving you focus and time to reinforce each new habit.

Exercise_for_longevity

For month 2 we will add exercise to your routine. It’s an essential part of your healthy lifestyle. In addition to making you look and feel great, exercise helps you become stronger and leaner. And I’d like you to consider these additional benefits:

Exercise…

  • burns fat and builds muscle.
  • reduces stress and improves your mood.
  • improves your heart and cardiovascular functions.
  • increases blood flow to your brain and improves cognition.
  • helps you lose weight.
  • done right will get you into fantastic shape.
  • helps to prevent nasty diseases like diabetes.
  • can prevent heart attacks, stroke and high blood pressure.
  • and the benefits of exercise don’t stop here.

50_reasons_to_exercise

The two primary forms of exercise that we will cover include strength and cardio training. This week’s focus will be on the strength part. Strength training (aka resistance training or weight lifting) becomes even more important as we age.

It’s a proven fact that our muscles and bones benefit from this type of exercise. But despite this fact, not enough people include strength training in their weekly exercise routine. Reasons vary but include limited knowledge of what to do, a lack of discipline, and a concern about becoming too bulked up with big muscles. Like this guy…

Arnold

Ok, so I have to ask. Was this your first thought when I mentioned strength training? That you were afraid you would bulk up like Arnold? Be honest…

Take a deep breath. Relax. And don’t worry. You will never look like this. Even if you spent 3 hours a day in the gym, 6 days a week. So let’s just eliminate that concern right up front. Unless this is your goal and it includes the consumption of performance enhancing drugs. Otherwise, you can train hard with confidence.

If you’re new to exercise, body weight exercises like the ones covered in the You Can Do This post can become your initial workout for the first month as you acclimate your body to exercise. It’s best to take it slow in the beginning.

During the first month, you should not be concerned with intensity. Shift your focus to learning the exercises and practicing good form. After this, the routine will become your pre-workout warmup.

After the first month, your strength training routine should target the major muscle groups including your legs, chest, back, shoulders and arms. I strongly suggest that you hire a certified personal trainer (CPT) at your local gym.

CPT’s possess the skills to help people with different physical abilities and fitness levels by customizing the right exercises that enable you to achieve maximum results. In addition, the one-on-one interaction ensures that you’re learning the proper technique and doing the exercises in good form. Even if it’s only for a few sessions.

Tom Venuto, former bodybuilder and best selling author suggests using dumbbells when you’re just starting out. You can use them in the gym or at home. Dumbbells are easy to handle, they encourage equal development on each side of the body, and they’re safer. Especially if you’re training alone.

Burn_the_fat_feed_the_muscle

By the way, I highly recommend his book Burn The Fat Feed The Muscle if you want to get in shape, the natural way through exercise and good nutrition. Not only is Tom an expert in his field, he offers great insight and devotes a section to specific exercises in his 28 day plan. You’ll learn about the 10 biggest weight training myths, and how weight training helps you get leaner.

So let’s recap.

  • This month’s healthy habit is exercise.
  • This week’s homework involves starting a strength training plan.
  • If you are new to exercise, spend the first month getting your body acclimated by doing body-weight exercises. Click here for ideas.
  • After your first month of body-weight exercises, it’s time to start strength training with weights. Preferably with dumbbells, 2 to 3 days per week.
  • Refer to Tom Venuto’s 28 day plan (TNB-28) in Burn The Fat Feed The Muscle.
  • You should hire a certified personal trainer to match your physical abilities and fitness level with the right exercises.

Disclaimer: Whenever starting a new exercise plan or program, you should always consult a doctor.

And finally, here’s a brief list of resources:

Thank you for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? Did anything resonate? Will you take action? What else would you like to see in future posts?

If you know someone that can benefit from this content, I’d be eternally grateful if you would share this with them. And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.