The best advice of fitness always comes from the fitness professional. They have the experience we don’t have. Some tips hereby.
Fitness professional: CHRIS ANTONI “Tailor Made Fitness”
“The best advice for motivation is to be consistent, ” said Tailor Made Fitness leader Chris Antoni.
“Do the right things because they guarantee the results you want. Yes, it’s hard, but believe in yourself and be positive. ”
And don’t compare yourself to others because it won’t get you anywhere. “Remember, this is an individual process and only you can change yourself,” Antoni explained.
“Surround yourself with people who encourage you on your journey to improve your form.”
Fitness professional: Medical News Today
Cardiorespiratory endurance indicates how well our body can supply fuel during physical activity via the body’s circulatory and respiratory systems. Activities that help improve cardiorespiratory endurance are those that cause an elevated heart rate for a sustained period.
These activities include:
- brisk walking
People who regularly take part in these activities are more likely to be physically fit in terms of cardiorespiratory endurance. It is important to begin these activities slowly and gradually increase the intensity.
Exercising increases cardiorespiratory endurance in a number of ways. The heart muscle is strengthened so that it is able to pump more blood per heartbeat.
At the same time, additional small arteries are grown within muscle tissue so that blood can be delivered to working muscles more effectively when needed.
Fitness professional: Johns Hopkins
Physical activity helps burn abdominal fat. “One of the biggest benefits of exercise is that you get a lot of bang for your buck on body composition,” Stewart says. Exercise seems to work off belly fat in particular because it reduces circulating levels of insulin —which would otherwise signal the body to hang on to fat—and causes the liver to use up fatty acids, especially those nearby visceral fat deposits, he says.
The amount of exercise you need for weight loss depends on your goals. For most people, this can mean 30 to 60 minutes of moderate to vigorous exercise nearly every day.
Fitness professional: MedlinePlus
Eating too much or not being physically active enough will make you overweight. To maintain your weight, the calories you eat must equal the energy you burn. To lose weight, you must use more calories than you eat. A weight-control strategy might include
- Choosing low-fat, low-calorie foods
- Eating smaller portions
- Drinking water instead of sugary drinks
- Being physically active
Fitness professional: Healthline.com
Aerobic exercise (cardio) is an effective way to improve your health and burn calories.
Studies also show that it’s one of the most effective forms of exercise for reducing belly fat. However, results are mixed as to whether moderate or high intensity exercise is more beneficial.
In any case, the frequency and duration of your exercise program are more important than its intensity.
One study found that postmenopausal women lost more fat from all areas when they did aerobic exercise for 300 minutes per week, compared with those who exercised 150 minutes per week.
Fitness professional: American Council on Exercise (ACE)
Regular exercise combined with other healthy lifestyle habits can strengthen the immune system.
As Gleeson notes in the Journal of Applied Physiology, “While engaging in moderate activity may enhance immune function above sedentary levels, excessive amounts of prolonged, high-intensity exercise may impair immune function.”
Fitness professional: National academy of Sports Medicine (NASM)
Consider HIIT as strength training for the cardiac muscle of the heart. The high-intensity intervals help the heart become more efficient at moving blood around the body, reducing the risk of developing heart disease.
High-intensity work intervals rely on anaerobic glycolysis to produce adenosine triphosphate (ATP), the chemical used for energy, from glycogen without oxygen. Anaerobic glycolysis helps muscle cells become more efficient at metabolizing carbohydrates and helps reduce the risk of developing onset diabetes.
HIIT could help reduce the risk of developing Alzheimer’s or Dementia.
Fitness professional: International Sports Science Association (ISSA)
All good trainers know their clients need both cardio workouts and strength training. HIIT is more suited to cardio workouts. You certainly can use weights and do strength training during a HIIT workout. For high intensity, expect to use bigger weights and to move fast.
When it comes to improving overall fitness, the type of workout you choose is less important than exercising regularly with a combination of strength and cardio. What circuit training and HIIT have in common is that doing either one is better for fitness than doing nothing. Both will make you fitter and improve your health.
HIIT is very good for burning calories, both during the workout and after as it raises your metabolic rate for hours. It is also a good way to build cardiovascular fitness. Circuit training has a lot more variety, so the exact fitness benefits you’ll get from it depend on the exercises, pace, and effort. Potentially, circuit training can build cardio fitness, strength, and agility.
The original researchers who developed the Tabata type of HIIT workout found that it improves both aerobic and anaerobic fitness. Compared to a standard HIIT workout, participants who did Tabata workouts saw bigger increases in each type of fitness, especially anaerobic.
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