There’s so much more to myfitnesspal blog than the calories you burn when you exercise. There’s calorie-burn, and muscle gain, and fat loss, and all sorts of other crucial elements to optimize your workout. Fortunately for us all, we’re not just taking a stab in the dark — there are plenty of things you can do to take your fitness game up a level.
1. Interval Training Burns More Calories
If you’re on a mission to get fit, you’ll have heard of interval training. This is the practice of varying your workout intensity according to time, or distance , or resistance. Interval training can also be referred to as high intensity interval training, but they’re all the same thing. They’re all exercises that are short and fast. Interval training requires the right blend of rest and exercise — or low-intensity intervals — to make it effective. You should generally intersperse one 30-second burst with only 30 seconds’ recovery between them. That’s one set — ideally repeated 4-7 times in an interval session.
2. Weight Loss Isn’t Everything
You might think that the main benefit of exercise is that it gives you an appetite, and helps you burn off fat. In fact the link between exercise and weight loss is a lot more subtle. It’s not just about burning off those calories: it’s about building muscle, strengthening your heart and improving your core strength.
3. Exercise Improves Mental Health
Exercise is good for your body , but it’s also good for your mind . It has a powerful effect on stimulating the parts of your brain that help you relax, sleep better and feel happier generally. It doesn’t even have to be formal exercise — just anything active can help improve your mental health.
4. Exercise Helps Prevent Heart Disease
Heart disease is the world’s biggest killer. It’s responsible for 30% of all deaths worldwide each year. It accounts for 1 in 4 deaths in the United States alone, resulting in a staggering $245 billion in medical costs. Thankfully, exercise can help you reduce your risk of developing heart disease. Its benefits include lower blood pressure and cholesterol levels, fitter arteries and improved vascular health .
5. You Should Stretch Before You Run
You know you have to stretch to avoid injury when it comes to running . But what you probably don’t know is that it’s just as important as cooling down and warming up. The static flexibility exercises you perform before your run are now thought to be an integral part of a good warm up. Before you begin your exercise, be sure to stretch out all the areas that will be used in your workout: ankles, hips, thighs, calves and back.
6. High Heels Are Bad For You
High heels — those stylish shoes with a stiletto heel — are bad for your knees, hips and back. They force your foot into an unnaturally angled position which puts strain on the muscles and joints in your legs and lower back. They are also linked to other problems, such as iliotibial band syndrome. If you’re serious about your health and fitness, it’s time to say goodbye to those stilettos.
7. The Right Shoes Will Boost Your Performance
For trained athletes and hobbyists alike, one of the best things you can do for your workout is invest in a good pair of athletic shoes. This doesn’t mean any old pair of trainers you own — it means picking up a good-quality shoe that has been specifically created for exercise. It will reduce joint stress , reduce muscle fatigue, improve coordination and lead to better balance overall.
8. Yoga Improves Posture
Yoga is a method of exercise that combines stretching, breathing and meditation. It’s excellent for toning your muscles, increasing flexibility and improving your strength — even if you only class twice a week. It may not be suitable for everyone, but if you’re already exercising regularly, it could be just the thing to help you stay motivated.
9. Your Workout Can Be Self-Service
You don’t need a gym membership or any other equipment to get in shape. You can do it right where you are — on your couch! That’s right: whatever program is best suited to your health goals can be tailored to fit into the confines of your own home — or even an apartment. There’s no need to get under a shower either, as many Gyms are now installing showers in their facilities.
10. You Can Do It Alone
When you exercise with others , you don’t just get a buddy to work out with — you get a workout buddy who will motivate you along the way. And that’s invaluable when there’s no shortage of competition out there. As well as working out together, fitness buddies also have each other to commiserate about injuries and soreness. So if your run on Friday morning feels like it lasted three months, your buddy just might be able to provide some advice on resting and icing sore muscles .
