A Bit by Bit Approach to Exercise

When you think about exercising do your thoughts immediately turn to feelings of drudgery, boredom and pain? I’m sure we’ve all been there!

Sometimes we get so wound up about whether we’re exercising enough, that we fail to enjoy the experience.

The good news is that any movement whatsoever can be beneficial for our health.

The key, as described by Vince Panella is moderately, frequently, and consistently. Remember, that each time you exercise you are becoming stronger, and by adding a little more effort, bit by bit, you will eventually reach your goals.

So, what are suitable forms of exercise?

Aerobic exercise

This is exercise that conditions the heart and lungs by increasing the efficiency of the body’s oxygen use. For an effective workout you should be exercising enough to raise your heart rate, but still able to carry on a conversation.

Aerobic exercise examples include:

• Speed walking
• Biking
• Swimming
• Aerobics classes
• Climbing stairs
• Dancing
• Skipping
• Housework

Anaerobic exercise

Anaerobic means without oxygen, and this type of exercise uses the muscles at a high intensity, for a short period of time. Anaerobic exercise burns fewer calories than aerobic exercise, however in the long run, the increased muscle mass will be helpful in burning calories.

Anaerobic example include:

• Weight resistance
• Sprinting
• Push ups
• Sit ups
• Abdominal crunches
• Pull ups
• Leg squats

Stretching

Stretching is particularly important as it helps reduce the amount of lactic acid produced by the muscles, decreases the chance of injury, and keeps the body supple.

Try to get into the practice of stretching 5 or 6 times each week, for short periods at a time. You may be able to make it part of your morning routine, and also after your exercise sessions.

Stretching examples include:

• Calf stretch
• Hamstring stretch
• Quadricep stretch
• Tricep stretch
• Yoga poses
• Pilate’s poses

A sample workout plan

• Aerobic exercise 3 times week – on alternate days to allow adequate rest
• Anaerobic exercise 3 times week – on alternate days to allow adequate rest
• Stretching 5-6 times each week, in the mornings, and as part of your exercise routine

1 hour workout example

Please note, this is merely an example, and will not suit everyone, nor was it intended to. You can substitute the times and activities to suit your own level of fitness.

Warm up:

• 5 minutes – Slowly walking (biking/swimming etc)
• 5 minutes – A little faster
• 5 minutes – At a pace just below your intended workout

Aerobic exercise:

• 30 minutes speed walking
• With bursts of sprinting at intervals throughout

Cool down period:

• 5 minutes – At a pace just below your workout
• 5 minutes – A little slower
• 5 minutes – Slowly walking

Stretch to finish the routine

Remember, carrying out an exercise routine in a moderate, frequent, and consistent manner will give results in the long run. Take it bit by bit, but most of all, enjoy what you do!

What’s your workout routine? Do you have any tips to add?

Photo source