A Closer Look: Exercise

"Push harder then yesterday if you want a different tomorrow."- Fabletics

Let's get straight to the point. Why should we exercise? Most of us know the answer to that: to maintain a healthy weight so we can live a thriving life, endorphins to stabilize our moods, strength to keep us mobile, give us energy, help us sleep better, think sharper, live longer etc.

Now let's talk about the two different forms of exercise:

1. Cardio- What is cardio? Cardio is an exercise that incorporates the entire circulatory system.  Besides weight loss, cardio is wonderful for:

-improving heart health

-increasing lung capacity

-boosting brain function: memory and learning

-improving sleep

-strengthening bones

-decreasing levels of depression 

Cardio training includes: elliptical, running, biking, interval training,  plyometrics, Zumba, HIIT-any exercise that gets your heart rate up and your blood moving. 

The goal? For your heart rate to hit the "target zone." What is your target zone? 65-85% of the maximum heart rate. Maximum heart rate zone? 220-age= maximum heart rate.

2. Strength training : My favorite form of exercise! What is strength training? "Strength training is a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles." Wikipedia 

If you are a women, you may be thinking, "I don't want to get bulky!" That used to be my fear, but was taught by my former female trainer that, thanks to our female hormones (unless you are taking certain supplements) we can not get bulky. Strength training is the best exercise to burn fat all day versus cardio which is instantaneous. The more muscle you have, the more your metabolism can burn fat. 

Strength training benefits according to everydayhealth.com:

-keeps the weight off for good

-makes you look and feel great

-protects bone and muscle mass

-increases strength 

-develop better body mechanics 

-acts as disease prevention: type 2 diabetes and arthritis 

-boosts energy levels and mood

-boosts your metabolism by 15%

Strength training includes: squat to an overhead press, single-leg dumbbell row,  bicep and tricep curls, deadlift (great for back health/strength), chest press etc. Bonus: If you focus on working your legs and gluteus you will burn more fat due to those muscles being larger then your upper body muscles. 

Incorporate both cardio and strength training to receive optimal physical health.

Before and after a workout, it is important to stretch. This important step, keeps your body pliable and less prone to injury (who wants to be laid up in bed as you are trying to improve your health? By the way, if your back is sore, the last thing you want to do is lay down. You need to get oxygen and blood flow to the area so it can heal itself. Check YouTube stretches for a sore back. Yin yoga is one of my favorite exercises for this reason). If you are especially sore, try going to a sports massage therapist or incorporating a foam roller into your daily routine. The benefit of foam rolling is to break up the scars on fascia connective tissue that surrounds the muscle to give more physical mobility. 

After my sweet daughter was born, I lost my passion to exercise on my own. She was too distracting and needy. I wanted to find a mommy fitness group that I could bring her to and still get a great workout in (I still have 2 pant sizes to loose to hit my goal). I googled my wish and came across a group called "fit4mom". I put my zip code in the search bar and found the closest group near me. If you are looking to get into shape and have a great time with your child, I highly recommend fit4mom! The group is for mommies but on Saturdays you can bring your baby's daddy as well.  The bonus? Nursery rhymes, some interactive tickling, and playtime afterwards! You and your kiddos will enjoy the time spent!

Stay tune for our next topic, nutrition.

B

Come follow me on instagram- danzagirl16 for food posts and nutrition fun

Disclaimer: Each of our bodies have been intricately designed, what works for me may not for you. It's about each of us walking out our journey of getting to know our individual bodies. I am here to share what has worked for me and it may work for you. Let's respect each others process. That said, I'm not a doctor or a nutritionist, just a girl with a passion for health. Before trying any of my recommendations please seek advice from a professional.

Special thanks to my family for "behind the scenes" help!