In-CourageBlog

It takes courage to make lifestyle changes and faith to overcome our obstacles. My hope is that by sharing my personal and professional experiences with you, we can both be courageous in our journeys of faith and fitness!

6 Keys to Unlocking the Benefits of Exercise

“No pain, no gain!”  That may be true for giving birth, but it is not true for working out!  “WHAT!!!???”  you say!  “You mean I don’t have to feel like death by the end of my workout?”  No, you don’t.  There is such a thing as working out too hard and working out the wrong way.

How much should I workout?  How many times a week?  How long?  What kind of workouts should I do?  These are the common questions I get all of the time as a trainer.  Depending on your goal, your background, your fitness level, etc…, the answers could vary, but there is a general guideline to start with.

1.  Cardio exercise:  getting that heart rate up over an extended period of time.

To lose weight, you should get 4-6x of cardio in a week for 20-60 minutes.  If you are new to exercise, don’t start with 6.  In fact, don’t even start with 4!  Start with 2 and work your way up!

2.  Strength exercise:  building strength and muscle which increase your metabolism.

To see improvement in your strength level and to see benefit from the muscle building, you should strength train your major muscles 2-3x/week.  I recently read that for every pound of muscle you gain, you will burn 45 more calories a day!

3.  Change it up!  Don’t do the same things you’ve always done or you will get the same results you’ve always gotten.  If it’s working, by all means, stick with it, but as soon as you level out or plateau, it’s time to change it up!

For 3 more keys to unlocking the benefits of exercise, you can download them for free by following this link.

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