How are we meant to actually exercise?

When it comes to exercise what is the first thing that comes to mind? The average answer to that questions is generally running, weightlifting, cross fit, swimming, etc.. Those are very normal forms of exercise, but we think to be in shape or be more physically fit we must treat them like they are a sport and kill ourselves day in and day out to feel like we are in shape. When in reality all we really need to do is to stay physically active all day long and do activities that support our overall physical wellbeing. Today I am going to share with you the differences between over training and just being physically active. This is to give you clarification on that there are many ways to add exercise into your daily life without it taking away from your lifestyle.

Overtraining

Overtraining by definition is when you have been training consistently without adequate amounts of rest between sessions. This is very common in the beginning when you are trying to achieve a certain level of fitness. Pushing yourself beyond your current limitations is normal when working out, but exercising to intensely all the time can lead you to feeling the following symptoms:

- Fatigue

- Soreness

- Body aches

- Decline in your performance

- Persistent injuries

- Loss of appetite

- Irritability

- Much more

Why is this important to know? Because starting any new habit such as exercising each day it can become very easy to want to push yourself beyond your limitations. Especially when you begin to see results. This can create an addiction to results, and without the proper boundaries in place this will set you up for burnout. So making rest and recovery a priority is crucial in keeping your physical health in balance.

How do we set boundaries with ourselves?

• Establish goals (stick to a consistent schedule)

• Know the day's of the week you will train, what you will train and how long you will train. Also with that make sure you are clear on the purpose for that workout, such as if it is to build strength in your upper body have specific exercises for that clear intention. Same for is you are running, make sure you know the distance or time you will be running for.

§ I recommend training schedules be (5-6) days a week

§ Training time (15-60) minutes per session

§ Always allow (1-2) full recovery days (stretch and be lightly active to keep the body blood moving)

Establish goals and a clear purpose for what you are working towards each day to sustain a healthy workout routine.

The way we are designed to stay physically healthy

To put things in perspective for you, think about our ancestors for a minute. They didn’t have fancy equipment, or special training routines, coaches, and all of the other blessings we have now a days. They worked all day long building, moving, carrying, and lifting objects each day to survive. So what does that mean for us? Well if you think about it majority of us have sedentary jobs where we are sitting at a desk all day long and not moving what so ever except to go to the bathroom or to eat. By doing this we have developed many of the chronic diseases we face today, such as obesity, diabetes, arthritis, and much more. By adopting some of the same habits that our ancestors had back in the day we can to achieve a healthier body. Just by taking a short 10-minute walk after a meal can increase your metabolism. So what habits will be most beneficial for my overall health?

1. Making standing a priority: When you can stand at your desk, do it, it improves our blood circulation, and improves our digestion.

2. Take short brisk walks: After meals or first thing in the morning is ideal to take short walks, a couple of exercises such as (Pushups, Squats, Crunches) for just 10-15 minutes this will give you energy and induce digestion.

3. Make stretching a priority: doing yoga for just 5-10 minutes a day can help relieve stress, and open any tight areas that can be tight from sitting to long or from stress. It’s also a great form of exercise.

By spreading out your physical activity throughout the day you can save time and also increase the following;

• Energy

• Flexibility

• Body Composition

So instead of being victim to training for 1-2 hours a day to do some crazy intense workout, take just 45 minutes a day and spread it out throughout the day. Or if you want to do intense exercise then by all means go for it because I myself love to train with intensity. Just remember to be goal oriented, recovery effectively, and don’t over complicate it.

Summary

Now that you know the difference between overtraining and training effectively. Now you can begin to establish goals and figure out a way that best fits your daily lifestyle. Remember it’s not how much you can do it’s how you do it that you matter the most.