Improving your fitness is an advantage that will reap enormous benefits for your health, and this is because exercise is beneficial to the body. But there are numerous ways exercise affects your body.
A lot of things happen in your body when you exercise even when you don't feel or look better after the exercise. The pain you feel in your muscles might be bad in the beginning, but as you progress, the muscles will adapt and get stronger.
Exercise and physical activity fall into four different categories - endurance, balance, strength, and flexibility. Each category has different things they do to the body.
Endurance exercises help increase your heart rate and breathing volume. They work on the heart, lungs and circulatory system. They include walking, rowing or dancing.
Strength exercises work on the muscles to make them stronger. It includes weight lifting.
Balance exercises include Tai Chi or standing on one foot. It improves the balance of the body by helping to prevent a fall - a common problem in senior adults.
Flexibility exercises stretch your muscles and help your body feel limber making it easier to partake in other forms of exercises. The most common flexibility exercise is Yoga.
Exercising regularly is needed to improve your fitness. It will boost your memory and help you learn better, fix bad posture especially with exercises that work on your back, as well as help you get more sleep.
Here are 10 ways to improve your fitness.
1. Exercise in quick succession
If you don't have the endurance to run on a treadmill for 30 minutes, do a 30-second sprint or Jump rope for 3 minutes. A new study found out that those who did four to six 20 second sprints reaped the same health benefits as those who spent 40- 60 minutes in the gym. If you often drive down to the coffee shop from your home, walk down or sprint down.
2. Use a Rowing Machine
Rowing machines are known to help increase heart rate and sustain breath volume. It brings a lot of fitness benefits as it works on every major muscle group in your body. Rowing machines will help your heart pump more blood to the body's working muscle.
They are also known to increase the body's muscular strength and endurance, and this is made possible due to how it is built. Rowing machines are designed in same way boats are. You are always pushing and pulling against resistance - this leads to adaptations physiologically that allow a muscle group in the body to repeatedly exert force without fatigue.
3. Make your home a fitter place
When you wake up in the morning, just before you brew your first coffee, lift the dumbbells placed in the kitchen. Do curls while washing your hair. You can also put a Yoga mat beside your bed so you can stretch a bit before going to bed. Let your home be filled with fitness equipment that will improve your fitness levels.
4. Inconvenience Yourself
Stop doing thing the easy way. If you live in a serviced apartment with elevators - take the stairs when going to work. When next you visit the mall, don't stand while escalator takes you to the ground floor - walk on it. Rethink all the activities that curb your activity level. You need to allow the body exert itself more so the body can burn more calories and fat.
5. Mix it up
When it comes to improving your fitness levels, you need to mix up what you do and how you do it. The body can adapt workouts only after a specific period after which, it might plateau. To keep your body sharp, switch up your running routes, increase your pace and add new drills to your workouts.
6. Training time
One popular way of improving your fitness and burning more calories is by going at the same intensity levels but with an increased training time. Often, you might drop your pace when doing a longer workout but it is not advisable as longer workouts don't always mean equal more calories burnt. However, if you maintain your pace but gradually increase the training time, you will likely see more benefits in your cardiovascular levels as well as on calories burnt.
7. Build muscle
Work on resistance training while in the gym. Lift weights, use resistance bands and build lean tissues. One of the major benefits of lifting weights is that it helps you rebuild muscle groups that are lost as you age in years.
8. Make use of your travels
Rather than coming back from vacation feeling flat and tired, you can use it to your advantage. While on the road, do everything you can to walk as much as possible. There is no better way to explore a new location than to walk around in it. Eat healthy always as well, as diet is 80% of the battle when it comes to improving your fitness levels.
9. Music matters
Try to increase the sound of the music you listen to during the workout. Get music with faster beats for your workout sessions. Some people love rap music when it comes to working to improve their fitness as it helps inspire them. A new study showed that when you listen to faster music, your feet and body movement will follow suit making you exercise faster with less effort.
10. Be consistent
When it comes to improving your fitness levels, nothing beats consistency. Spending two-three hours of your day in the gym and then spending the rest of the day in front of a TV eating burgers will not increase your fitness levels. You need to stay away from junk and other unproductive activities that might lead to the build up of calories and fat in your body. Pick an exercise that you are comfortable with and can be concentrated on for the long term. Make this a part of your routine and be consistent in it. You will see results as you work on it.