How to Get Fit & Strong Naturally
With obesity rates on the rise, many Americans are struggling to get fit and lose weight. Some may be tempted to try quick-fix methods to achieve speedy results. To reach solid, long-term fitness goals, however, you should use proven methods to get fit and strong naturally.
Instructions
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One of the quickest ways to increase strength is to lift weights for at least 30 minutes, three to five times per week. Weight-bearing exercises stress the muscular and skeletal systems. During rest, the systems repair themselves, resulting in gains in muscle mass, strength and bone density. Weight lifting also has functional benefits. Weight lifters can better accomplish everyday tasks such as carrying groceries or children, doing yard work or moving furniture. As an added benefit, lifting weights allows the body to burn calories after the workout, which can result in increased metabolism and weight loss.
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Do cardiovascular exercise to get fit. Such training should be done three to five times a week for 45 minutes to an hour. For peak benefits, exercise within your target heart-rate range for the duration of the workout. To find your range, subtract your age from 220. Aim to keep your heart rate between 50% and 85% of that number during your workout. Measure your pulse periodically as you exercise.
Cardiovascular training also allows the body to burn fat and increases the capacity of the heart and lungs. It improves cholesterol levels, heart function and muscle mass and also reduces the risk of osteoporosis. Cardio training can consist of any exercise that raises the pulse level, such as a brisk walk, swimming, jogging or bicycling.
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Do flexibility training, a commonly overlooked fitness routine. Regular flexibility training keeps the muscles limber, long and lean. It also protects against age-related stiffness and improves athletic performance. Stretching exercises should be performed two to three days a week and should challenge all the major muscle groups. Activities such as yoga and Pilates are good for those with limited time. When performed at a high intensity level, these workouts combine both flexibility and strength training.
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Tips & Warnings
Before beginning an exercise plan, see a doctor and get his or her approval.
Do not exercise above your target heart-rate range. It provides no additional cardiovascular benefits and increases the chance of injury.
