Summer is in full swing, and many of us are thinking about how to improve health, keep fit and maintain an attractive appearance. Keeping fit and building muscles is not a one-day affair. The secret of success is simple – hard work, consistency and will.
Photo: Shutterstock /
Researchers say that in order to get used to a particular regimen, it must be followed for 12 weeks before it becomes a habit and part of our daily routine. We advise that you start with leisurely walking.
Allocate 1 hour per day for walking. Gradually change the rhythm increasing the intensity, walk more, faster, walk along rough terrain. Of course, do not forget about a balanced diet.
When you feel that walking is no longer an intense form of physical activity for you and you are ready for more – take a run. While running, heartbeat quickens, metabolism is activated and calorie consumption increases. Just 20–30 minutes of running will give you the same result as 1 hour of walking. When running, you should observe certain cycles – interval training. This means that every two minutes you accelerate the pace, and the next minute you reduce it in order to recuperate and do the same actions again. On the Internet, you can find suitable interval exercises for you and perform them consistently.
This is a training method with alternating periods of high and low intensity. For example, you take a short-distance run for 30 seconds at the maximum top limit, then recover within 60 seconds by reducing the pace of running to moderate, and then return to the high-speed pace again. This method is used in the training of professional athletes. Moreover, a period of the intense load may be longer than the rest period.
High-intensity interval training differs from standard training without changing of pace. Firstly, more calories are burned due to a higher heart rate. Secondly, your body spends extra energy to complete the powerful surges of activity.
High-intensity interval training is several times more effective than regular exercises. For 20 minutes of high-intensity interval training, you can burn about as many calories as for 1 hour of regular aerobic exercises.
Fitness (at least three workouts per week) or weightlifting is an alternative way to keep fit. Regular training with the participation of all muscle groups will speed up the metabolism, increase strength and endurance, save your attractive appearance.
Of course, during the holidays, there is time for other types of exercises. Walking, running, cycling, swimming, yoga, outdoor activities – the choice is more than worthy. The main thing is to engage in the chosen type of activity with pleasure, to follow the sequence and regularity of the exercises, and also not to forget about the rational balanced diet. Spend holidays with benefit for your soul and health!