Exercise: Is more always better?
When it comes to fitness and exercise, most people think you can never get enough. In this day and age many people revel in having strict hour-long daily gym sessions or five-mile morning runs. These may be great for getting your body moving daily, but many experts agree at some point exercise has diminishing returns. You may not be doing your body any good by overexerting seven days a week or with more than one session per day.
Rachel Cosgrove, the owner of Results Fitness in California, states, “Your body may not be able to handle that much” and with too much comes risk for injury.
You may also not be able to give 100 percent everyday. Other fitness trainers believe HIIT, high intensity interval training, is the best way to achieve most weight-loss and fitness goals.
These workouts provide short bursts of full exertion while incorporating some recovery. The best part of these workouts or exercising at a higher intensity is that you only need 20 to 30 minutes for a good sweat and burn. Therefore by being more productive, you can actually halve your workout and achieve the same if not improved results. Think efficiency versus duration and frequency.
Some trainers suggests that if you really, really, really need to fit into that dress for a special occasion, adding a second workout in the few days leading up can get you leaner temporarily.
Note that it is never healthy to crash diet or exercise at an unsafe level. Trainers believe if it is absolutely necessary, perform a higher-intensity strength based circuit in the morning and then a lower, steady state cardio workout later in the day.
Still it is best to incorporate a complete rest day, or day off, each week. What is most important is sensing how your body feels and whether it is asking to be pushed harder or requires rest. Evaluate how your muscles, joints, and ligaments feel. Is something pulsing, tight, or strained? Are you mentally exhausted? Recovery looks different for everyone. Learning your limits and how to safely and healthily increase those limits are the biggest challenge to personal fitness.
Recipe: Orange n’ Oat Smoothie
1/2 cup rolled oats
1/2 cup yogurt of choice
1 frozen banana
2 or 3 peeled oranges
Dash of vanilla
Honey and ice as desired
Directions: Blend oats until desired consistency. Add remaining ingredients until smooth.