Sculpting Out Your Physical Exercise

Kick start your healthy lifestyle today with 4 simple steps that specifically target different aspects of your body’s ability. While most people will assume that any form of movement is a good enough form of exercise for your body, there is actually much more to that. Although we agree that walking up the stairs is better than taking an elevator, that would only be beneficial to a certain group of your muscles when in reality, you should be targeting your entire body. Here is a simple guide to follow when planning your next workout.

1. Cardio. 🏃🏽
Start off with cardio. Cardio is an essential component of any workout, whether your goal is to lose weight, get fit or just be healthier in general. It is the basis of any exercise program and essentially, is when you are doing any rhythmic activity that raises your heart rate into your target zone, which is the zone where you will burn the most fat and calories. Experts say that even an exercise as short as 10 minutes is beneficial towards your weekly cardio intake. This is especially perfect for those with busy work schedules because you would not need to workout for 1 hour at high-intensity to get equivalent benefits. Simply plan your cardio right, such as figuring out what suits your body best, your convenience and your accessibility. Taking a 15-minute walk outdoors or even cycling around your neighbourhood are already perfect cardio exercises for beginners.

2. Strength training. 🏋🏼
Once you have started your cardio, it is quite likely that you will begin pushing yourself to go further and this is where strength comes in. Strength training, also known as weight or resistance training is a physical exercise designed to improve your muscular fitness by directly targeting a specific muscle or muscle group against external resistance. The fundamental of strength training is simply to overload your muscle so it learns to adapt and get stronger. This is an important aspect of your overall physical exercise as it is extremely beneficial for those who are trying to tackle chronic diseases like arthritis and diabetes. Something important to take note of is to take things slow. Slowly but surely, you will begin seeing results in your physical and mental state.

3. Core strength. 💪🏽
After developing your strength, it is time to go deeper to tackle your core. Physical strength begins in the core, and although most people only recognize our abdominal muscles as the core, there is actually so much more to that. In fact, our core structure actually includes all the body’s muscles except for those in the extremities. This would mean that the average core training exercise that is designed may not always be targeting all our muscles. An effective core training workout enables you to strengthen and coordinate your muscles to work more effectively and efficiently. This would result in an overall stronger three-dimensional core strength and stability.

4. Recovery. 🧘🏽
Of course, it is also important to give your body a break in between your exercises. Usually, once you have kick started your physical exercise journey, you begin pushing yourself to go further to the point of overtraining and may even avoid taking days off because you have become so invested in your journey. Although your determination is most definitely recognized, it is extremely crucial to remember to rest to give your body time to repair and strengthen itself because continuous training can actually weaken your body. Recovery time gives your body the rest it needs and prevents it from breaking down due to intensive exercise. Taking two days off is good enough to give your body time to rebuild itself.



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