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Getting Back To Shape And
Staying Fit
A question that haunts
people who are conscious about staying healthy is how to manage weight and
get back to shape. Then there are those of us who want to stay in shape. The
good old way of a healthy diet and regular exercising is the ideal way to
lose weight. While you not only feel good about yourself, there’s a certain
spring in your step after spending sometime in physical activities.
The health benefits of being fit are too many to be ignored. Some people
assume that exercising is painful. You don’t have to do anything that you
don’t want to, to lose weight. There are forms of exercises that not only
result in physical wellness, but even spiritual and emotional well-being.
How long it takes an individual to get back to shape depends on a number of
factors. The body’s metabolic rate, body composition, the type of exercises
and the time allocated, the diet plan, and genetics are some of the
determinants in understanding how physical activities affect our weight
management. It could take your body a while to get used to the new changes
and hence you must do things gradually. Make small modifications to your
schedule to accommodate physical activities; you could exercise for 15
minutes to start with and then increment the duration slowly over a period
of time.
Before starting on an exercise program, you must find out about your basal
metabolic rate. This indicates how much energy your body needs to perform
functions like breathing, pumping blood, and digestion among others. Even
when you’re sleeping, the body is burning off some calories. You have to
estimate the number of calories you consume everyday. Finally, of this food
eaten, you must find out how much you burn off. Exercising, walking,
standing, household chores, et al should be taken into account. If you’re
burning off more than what you consume, then you are on the right track to
lose weight and stay in shape.
If you are extremely overweight, you should consult a nutritionist who would
not only recommend changes to your diet, but also advise a set of exercises.
A person suffering from heart ailments, hypertension, or sugar needs to be
monitored when starting on an exercise program. Depending on your body
make-up, you could be suggested aerobic or anaerobic exercises.
In case you think you can manage to get your weight back on track all by
yourself, then you should take care to ensure that you aren’t doing anything
that would result in fracture or injury. There are online forums for fitness
enthusiasts. These sites help you calculate how many of your consumed
calories you burn every day. Depending upon your schedule, you could be
suggested suitable activities. You could even look for exercise partners.
Yoga is a popular option not just with the celebrities but also among those
who are looking for a more relaxed way to lose weight. You must choose an
appropriate time for exercising. While mornings suit some people, some like
exercising in the evening. You can do yoga anytime of the day that’s
convenient for you. However, some postures cannot be done immediately after
a meal. You could check with your Yoga instructor about the appropriate time
to do a certain asana or a posture. The breathing exercises help burn off
the calories. With some postures, you could move your muscles in a
particular area freely, while with some others you could develop strength
and stamina. Yoga not only helps you stay in shape, but also rejuvenates the
mind.
Cardiovascular exercises could be high intensity or slow and steady. You
must choose something that will not cause fatigue easily. You could
alternate between different cardio exercises. While the high intensity
exercises help in maintaining a greater metabolism throughout the day, the
slow and steady approach burns off fat and not carbohydrates. You could try
both and see what best suits you. Aerobics, running, walking, swimming,
sprinting, elliptical trainer, rowing, and rock climbing are some of the
options.
Pilates is a fabulous way to stay in shape. This combines the benefits of
yoga and aerobics. There’s better coordination and your muscles are
strengthened. Improving concentration, muscular control, and flexibility are
some of the key advantages. Breathing awareness and efficient movement are
the cornerstones of this set of exercises. Pregnant women are however
advised to seek expert guidance when doing Pilates. Usually a reformer is
used alongside. These days, mat Pilates is a new form that’s gaining
acceptance.
When you are exercising, include multi-joint exercises as part of the
routine. You would thus be engaging more joints and muscles in a lower time
span. Work on your back, chest, thigh, and other such large muscles as they
consume a lot of energy. The metabolic rate improves significantly and hence
you would feel energetic throughout the day. With these exercises, the
neuromuscular balance improves. There are a number of activities that you
could experiment with—squats, leg presses, lunges, step-ups, and push-ups
are some of these. You will not only be burning off the fat but also adding
muscle.
Variety is needed to keep up your enthusiasm. The results may not be visible
right away. Some people could even gain some weight. However, this could be
muscle mass. See if your clothes are becoming loose and if they are, then
it’s a sign of you getting back to shape. In case you decide to go solo in
your effort to stay in shape, you have to be really determined and stay
focused. But don’t strain or push yourself.
There’s an exercise for each one of us that suits our temperament, age,
lifestyle, and interest. Some people prefer walking, while some like dancing
to high-energy music. You could opt for indoor exercise or outdoor
activities. Some people prefer solitude and work out alone; others think
that exercising with a group is more fun. You could exercise at home or
enroll at the local gym. You could even hire a personal trainer. Make
realistic demands on your body. You could try out different activities to
ensure that you don’t get bored. Look for a work-out that you would enjoy.
The Media Influences on our body shapes
and size
References:
http://www.yogawiz.com/yoga-tips/yoga-tips-to-lose-weight.html
http://www.shapefit.com/fitness-advice-5.html
http://www.fitnessmagazine.com/workout/lose-weight/burn-fat/
http://www.buzzle.com/articles/fitness-tips-how-to-get-back-into-shape.html
http://en.wikipedia.org/wiki/Pilates
http://www.isnare.com/?aid=266867&ca=Wellness%2C+Fitness+and+Diet
You must seek approval from your doctor
before starting any new diet.
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