How to Get the Benefits of Exercise

Thousands of Americans exercise regularly and see no results. They frequently give up because they are frustrated with their lack of success. Details that may seem minor and insignificant can easily cancel out all that hard work on the treadmill. Follow these guidelines to maximize the benefits of exercise, and see (and feel) the results firsthand.

Instructions

Difficulty: Challenging

1. Go to bed. Sleep is a huge factor in reaping the benefits of exercise. Not getting enough sleep or experiencing irregular sleep are major negative contributors to exercise.
2. Stretch. You went jogging for 60 minutes and then rewarded yourself by plopping down in front of the television. Unfortunately, if you didn't take the time to stretch, you risked the chance of reversing the effects. Stretch for 5 to 10 minutes before and after your exercise to loosen and warm muscles and prevent injury.
3. Eat right. Thousands of Americans exercise daily but eat horribly. You'll never see the benefits of exercise if you don't pair regular workouts with healthy foods (unless you have an incredibly high metabolism, which is rare). This is especially important for young people. Spending hours on the treadmill to work off beer and ice cream might work now, but it will catch up with you before you know it.
4. Keep at it. Exercise benefits will not show up after a day or two, and they won't stick around if you are inconsistent. The fastest way to see results is to have a regular routine. It is common to see the most noticeable results after 6 weeks.
5. Step it up and mix it up. "Burn out" is an all-too-common exercise term. You will burn out if you use your exercise time to do the same thing for the same amount of time every day. In order to continually see the benefits of exercise, you have to use different forms. For example, play basketball one day and go running the next. Do sprint intervals today and then an hour-long jog tomorrow. Push yourself harder every week. Three miles today, four miles in two weeks.
6. Hydrate. Without fluids, your body can't perform well. Dehydration is an easy to way to reverse exercise benefits. Drink water immediately after your work out, and continue until an hour before your next one.

Tips & Warnings

• Find the time of day that works for you. Mornings work for those who want to get it out of the way. Your metabolism is also given a nice boost if you exercise in the morning. On the other hand, some people like to exercise in the evenings, which helps them release stress and assists in a good night's sleep.
• No exercise is bad exercise, but working out for more than 30 minutes is best. Although you may see some results, you will not get major benefits from daily exercise that takes you 20 minutes or less.
• Have a day of rest. Some people manage to exercise seven days a week, but for most, five or six is healthiest. If you work your body too hard, it will shut down and you won't see any results. The risk of injury is also much higher when you work out 24/7.
• While listening to music as you exercise is a great motivator, think carefully before blasting music into your headphones. Some studies are starting to show the negative effects of listening to music while working out. It's a personal choice, but realize you may be trading hearing loss for the benefits of exercise.