Improving fitness must not be a chore. Coaches of the stars agree that after a year's break, activities that can be done while brushing your teeth will help
First and foremost, although swimsuit weight loss is the absolute evergreen, in this age of body positivity, no one should be motivated to increase their physical activity simply because they want to look good by the water. In fact, shedding pounds should not (at least for those who are not overweight but simply struggling with zero form) be a reason to start exposing a body stiffened by sitting in front of computers and on couches, but also a body unsightly "loose" or even "bloated" to regular physical activity. The main motivation should be to feel better about oneself, but also to improve one's overall health. Although, according to surveys, more people have made a resolution to improve their physical fitness this year than in previous years, the situation has in most cases thwarted their plans. So not only are many people feeling the clear negative effects of "doing nothing" on their bodies (as well as general lifestyle changes), but many are even heading to doctors' offices with related problems. So how to avoid similarly fatal consequences and get the stiff and lazy body moving again (and not hurt yourself)?
First of all, it is important to realize that there is no quick shortcut to achieving a certain level of fitness. However, there are still a few basic tips that can help anyone work on themselves better, more persistently, and of course, more effectively and with more visible results.
When less is more
Neither extreme impact activity nor particularly high goals are good for anyone - that's exactly what everyone who wants to be fit should realise. But this is doubly true nowadays, when even those who used to exercise regularly in the past have taken a year's break. According to Jay Cardiller, a fitness trainer who has worked with Jennifer Lopez, among others, less is more. "Instead of twenty minutes of intense cardio or perhaps a sudden switch to veganism, try slow changes, those are the secret to success," he says, adding that for starters, anyone can try standing on one leg while brushing their teeth. "By doing this seemingly effortless exercise for a few minutes a day, you'll gain strength but also stability in your hips, which helps to relieve lower back and knee pain, among other things," she explains.
Then another celebrity trainer, Ridge Davis, shares a similar view to Cardillero. According to him, everyone's current priority should be to get out in the fresh air and engage in exercise as naturally as possible so that the body is not put under too much strain at once. "Even simple stretching can do wonders. But outdoors, you will also benefit your metabolism, which is helped by exposure to sunlight," he sums up. And the truth is that low levels of vitamin D (which comes from the sun's rays) have already been linked to several metabolic diseases, from diabetes and obesity to cardiovascular disease.
In fact, even a little regular walking can do wonders for the body. In fact, according to statistics, the "average person" is awake for about 16 hours every day, and even just five minutes of walking every hour can lead to burning up to a thousand calories a week. As trainers agree, even a very minimal daily exercise routine (in the form of a few squats and sit-ups, for example) can be the foundation for a big change.
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One-sided training is not helpful
If you manage to get into a regular exercise regime so that more intense exercise doesn't shock your body to the point where you're unable to get out of bed, it's time for strength cardio training. The ideal option is to combine exercises in such a way that they not only strengthen the muscles, but also keep the heart rate up (you can find inspiration on YouTube, for example, where there are a number of thematic videos). However, as pro trainers agree, training should always focus on the whole body. If you want to be really fit, just working out your arm/leg muscles won't help you much. And if "strength cardio" sounds too "bodybuilding", try grabbing a jump rope for starters. This has now risen to a very popular training tool (there are jump ropes with weights as well), and you can even take inspiration from jump rope mobile apps with completely free training plans.
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Hydration and rest
But whatever form of exercise you choose, you should definitely think about adequate hydration as well. "The human body is made up of 70% water, yet the majority of the population is constantly dehydrated, leading to perceived increased fatigue, as well as feelings of hunger," Cardillero says, adding that clean water is the number one essential (but completely overlooked) "dietary supplement." Although how much fluid a person should drink per day is still a matter of professional debate, women typically need to drink around 9 cups of water per day in a normal routine, and men need three more.
And just as adequate hydration is important for fulfilling all fitness plans (both moderate and more daring), so too is adequate rest. "People are staying up later these days because they don't have to go to the office. That's also why it's more important than ever to focus on getting enough sleep. Otherwise, there will be a hormonal imbalance, which, among other things, affects the feeling of hunger," explains Cardilerro. After all, too little sleep can lead to less physical activity, increased calorie intake, but also more fat storage in the abdominal area, etc., as has already been shown in a number of studies...
