The Sunday Mail
Body Makeover
You should wake up every morning feeling cheated in your daily routine if you don’t break a sweat or stretch. It is essential for the body to get some kind of exercise; otherwise the body literally gets weak. Exercise deserves an important place in your life, it can push you to new heights by reprogramming your genes for vibrant health and effecting an optimistic outlook on life.
In its most simplified form, exercise is a mixed blessing that can transform you from disease to health, from anxiety to relaxation and from obesity to looking good. I usually advocate for balance when you plan your exercise regimen; at least a combination that will include cardio (walking or running), strength training (body weight or lifting weights) and exercises that blast fat, boost stamina, build muscle endurance and improve balance, coordination, flexibility, strengthen the core (blasts belly fat) and correct posture.
Everyone has a level of tolerance for exercise; many factors can determine your level of tolerance for exercise. Factors like proper nutrition, hydration, rest, prior training, level of fitness, overall levels of stress in other parts of your life can influence your adaptability to exercise.
Initially training within this limit is good for the body but consistently pushing the limit of this envelope is where progress occurs and benefits are realised. I have a friend who has spent the last 20 years working on his biceps and chest yet he has a protruding pot belly and skinny legs. Exercise takes many forms and achieves different results; you cannot say a person who likes yoga is not exercising as opposed to someone who lifts weights. Whatever type of exercise you chose it has to be followed through and should challenge you consistently to overcome the stagnation plateau. The improvement in fitness levels and physical appearance will make exercise rewarding and having someone hold you accountable and refuse to accept any of your excuses is the real answer to getting in top physical shape.
I was gobsmacked last week when I saw a YouTube video of a guy who had no arms but chose to be disciplined and works his legs and the rest of his body. Couch potatoes there is no excuse, if this guy can be consistent you can also do that.
Some of you may wonder is exercise that important, exercise is a big deal, it makes you age gracefully, helps you prevent disease, beats stress and makes you look hot! Exercise is as important as creating wealth. Everyone should try it even if you are involved in jobs that involve manual labour. Walk or cycle to work, you still should pay the price. Remember exercising is about variety and balance. Aim to challenge your muscles by varying the type of exercise you do. Please spare me the money and time excuse, worst case scenario all you need is 10 minutes of high interval intensity training, if you can’t afford the gym use your own body to get strong; Bruce Lee, the strongest man, used body weight.
Exercise is beneficial to your body in many ways; it helps normalise your glucose, insulin levels, which is a major factor in optimising your overall health and preventing chronic disease, improves sexual function, leaves you with clearer skin that is your skin pores open up allowing more blood to reach the skin’s surface and deliver nutrients that repair damage from the sun and environmental pollutants, improves your mood, it increases blood flow to the brain, making you feel more focused and it improves sleep.
Learn to condition yourself gradually; this is the key area to focus on before you exceed your current level of fitness; so exercise can act as an anti-stress mechanism, you don’t want to over-train and quit in no time. Exercising past your level of comfort might actually be adding more stress to your body.
One of the factors that will determine your level of tolerance for exercise is your blood type. Yes your blood type can be used to determine the kind of exercise suitable for you. I reckon you know that the blood you inherited determines your genetic make-up so your exercise plan should target to overcome your blood type limitation. According to Wikipedia, unlike blood type A, blood type O individuals generally respond well to intense exercise (lifting weights, running, biking, swimming and aerobics) as a safety valve.
Although society tends to group everyone into the same category when it comes to exercise, we are all individual and different things work for different people. Keep exercising even though you may not have been successful in reaching your goals; find the right type of exercise for you. Make it enjoyable. Regular exercise is an integral part to good health and will re-set your metabolism and help you overcome weight loss resistance.
Exercise Plan: Monday to Wednesday
Brisk walk 15 minutes (always stretch before and after walking)
Do 4 sets of 10 push-ups, if you are a lady try wall sitting for 40 seconds x 2 (very good exercise)
Finish with planking 30 seconds (if you don’t know a plank, Google it)
Thursday to Saturday
Easy walk 5 minutes, brisk walk 10 minutes then jog 1 minute, repeat again
Tatenda Musonza is a personal trainer and runs a body makeover course, contact him on email: [email protected]
