Archive for March, 2019

Getting The Most Out Of Your Exercise Program

Posted on March 1, 2019. Filed under: Exercise, Health, Uncategorized | Tags: , , , , , |

youtube12 getting most

Having spent the last 20+ years working out and natural body building, I’m often asked, “How much time is optimal at the gym?” Some also want to know, “What is the minimal time to be at the gym to get the most effect and see changes?”  My answer is, “A lot depends on your purpose.  Do you want general fitness or do you have a specific goal? That in itself creates a night and day difference in how you exercise and how much time you spend at it.”

If you’re striving to be fit with stamina & flexibility, exercising roughly 40 minutes a day for two times a week in the gym (referring to lifting weights) and at least two other days focusing on cardio such as brisk walks or treadmill for 20-30 minutes can be hugely beneficial but by no means is this the absolute rule.  If your goal is to train for a specific sport where you train for speed, stamina, coordination or muscle mass, then this takes more time and different exercises because it’s more complex training.  These workouts could be as long as 60-90 minutes, 4 times weekly. There are many variations.

One important thing to take note of is safety.  There’s nothing worse than starting up an exercise routine and then becoming injured and having to stop.  Here are a few tips to help keep you healthy while you work towards your fitness goals:

  1. Warm up & cool down -prep your body by warming it up first. 5-10 minutes of low level aerobic activity will get the blood flowing, increase the temperature of the muscles and help adjust the body to the demands placed upon it during exercise
  2. Stretch –after you warm up, stretch slowly & gently, holding for up to 30 seconds. This improves flexibility and makes muscles more pliable
  3. Use proper gear -be sure to have the proper shoes, clothing, protective equipment (i.e. helmet) for the type of exercise you engage in
  4. Vary your routine -avoid overuse and excessive strain by changing up the types of exercises you do. Mix cardio with strength training and allow recovery time
  5. Stay hydrated –whether by water or electrolytes. A good rule of thumb is 16 oz. every 15 minutes if you are doing vigorous exercises
  6. Listen to your body -don’t push until pain. There’s a difference between soreness and injury.

Different types of training produce different results.  If you want a specific result, you’ve got to train in a different way.  Good luck, you can do it!

Dr Greg is an active resident of Twin Creeks and his background is in acupuncture, health psychology, and chiropractic. He is with CA Acupuncture and Chiropractic Clinic located at 1101 Raintree Circle, Suite # 288, and can be reached for questions or appointments by phoning 972-747-0928.  He has a YouTube channel called Dr. Greg & Monica.

 

 

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