Keeping Lyons Fit!
Easter, Passover, what ever you believe in, it is spring. A time of new beginning and fresh starts. What better time could there be to examine how truly healthy your life is and where it can or should be. So what do you need to check out? Here are the fundamentals.For wellness alone you need 30-45 minutes of cardiovascular exercise most days of the week, according to the surgeon general. However we are a society that is becoming more sedentary in our lifestyles, so in order to offset our modern conveniences, continue to increase the duration of your exercise. This is also true if weight loss is, or should be, one of your wellness goals. In any case, with an increase in duration and/or difficulty, your body will not plateau and continue to surprise you with its results.
Weight Training. The forgotten fat burner. Yes it’s true you burn more fat weight training than doing cardiovascular exercise. Are you completing two to three sessions of weight training a week with at least one day of rest in between? In weight training your body needs that day of rest for the muscle fibers that broke down during the exercise to rebuild before another session make them stronger and better. If you aren’t resistance training, then you should be.
In a half hour to maintain your fitness and wellness, you can use fitness props, your own body as resistance, or weights to strengthen all the major muscle groups. However the same is true you need to continue to mix up your weight bearing exercise to avoid plateaus in your wellness. Plus, don’t even get me started on the health benefits of strength training. The prevention of osteoporosis, mental clarity, stronger bones, faster recovery after injury, the list goes on and on.
Your eating and resting schedule; is it in moderation? Our portion control at restaurants and at home in the United States is out of control. We are vast over consumers. I call it mindless eating, because were you even hungry to start with? I grew up in a Midwestern clean-your-plate household, but I don’t believe in cleaning your plate at meal time. I believe in learning to understand what appropriate portion size is and to know when your body is telling you it is physically full.
Restaurants keep providing bigger portions in order to compete with one another, further distorting our concept of what is a true appropriate portion size. However, most establishments will also offer a half size if you ask, so ask. I’m not going to give you specific caloric parameters because they are so vastly different because of your sex, weight goals, etc. Research with your doctor what is best for your specific body; that is what is great. We are all different.
Rest. Seven hours every night. If you don’t get around that, you will become less patient with your life and will get hunger signals from your body that are downright false. Moderation in all things, including moderation. Finally one day of rest from physical activity and one to two days a week of flexible. Because with all of the above, if you don’t use it you will lose it. Be well and enjoy breathing new life this spring into your life’s wellness.