TRICKS OF THE TRADE
Enjoy the benefits of being fit
By Kelly Misa
Philippine Daily Inquirer
First Posted 21:56:00 10/09/2008
MANILA, Philippines—Fitness is one important aspect of a healthy lifestyle. Taking some steps to be fit can be as simple as walking around the block or taking the stairs instead of riding the elevator.
However, in order to achieve the full benefits of being physically fit, it is better to adjust your lifestyle to include strength training, cardiovascular exercise and a nutritious diet.
Strength training (or lifting weights) is necessary for improving the muscles’ endurance and strength, while cardiovascular exercises target fat loss.
“Both should be done regularly in order to be healthy—strength training for two to three times a week and cardiovascular exercises for five to seven times a week for at least 30 minutes at a time,” says Justin Senturias, a certified personal trainer at Gold’s Gym.
When it comes to diet, breakfast should be the most important meal of the day. “Remember to have a big breakfast, a medium lunch and a small dinner. Opt for baked or grilled foods instead of fried, and maintain one cup of rice or less per meal,” says Senturias.
Within weeks, you’ll be able to see and feel the results of this healthy lifestyle.
Look better. “Regular exercise strengthens and tones your muscles and reduces fat levels in your body.” You will look leaner and more proportioned, since you can target on improving the problem areas of your body. Also, your skin will look healthy and radiant as your cells receive more oxygen supply because of increased circulation.
Increase your energy. “With improved muscularity, you will have more capacity to work because you get less tired when you’re stronger,” says Senturias. You’ll be able to work more, and do more since your body is more active. Once your fitness level increases, your work capacity does as well.
Build your body’s resistance to sickness. When your body is not used to being active, it is more prone to hypo-kinetic diseases. “Examples of hypo-kinetic diseases are hypertension, diabetes and coronary artery disease,” says Senturias. Increasing your physical activities will lower the chances of getting these diseases.
Relax and sleep better. “When you exercise, your body responds by releasing endorphins, or what we call “happy hormones.” This gives a good feeling after working out, which explains why some people don’t feel their day is complete without going to the gym,” says Senturias. Working out can also help you relax and sleep better because all your excess energy is put to work. Anxiety and stress are released whenever you exercise, which can put you at ease.
For more information, visit a Gold’s Gym nearest you.
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