Benefits long term
- Exercise is important for overall health. health, bone density, flexibility, strength, helps keep your weight under control, as people age, they tend to lose muscle mass and function, which can lead to injuries and disabilities. Regular exercise routines are essential to reducing muscle loss and maintaining strength as you age.
Ways our body burns calories
- Resting metabolism
- Food breakdown
- Physical activity (10-30%)
- Rest
How much should you workout?
- 3-5 days a week for 30 minutes
- Incorporate strength and cardio exercise into your routine. The more muscle you have in terms of your total body mass, the more calories you burn per workout.
- Something is better than nothing, if you cannot workout 3-5 days a week, do what you can. Slowly encourage yourself to add more
What kind of exercise should you do?
- Do what works for you!
- Do what you will stick to.
- If dancing at home every day works for you and that’s something you can stick to then do it.
- I personally do 2 days of cardio training (45 mins each day) and 3 days of strength (weight lifting) upper/lower body split.
Should you change it up?
- Yes, you will get sick of the same old routine if you do not change it up!
- Every other week I change my set/reps or type of exercises I do. An example, I will use resistance bands rather than free weight when I need something new.
Find an accountability friend
- Find someone who can motivate you.
- Find someone who has a similar schedule as you. For example, if you are a super busy mother who has a million and on things-to-do, having your accountability friend as someone who does not have the same thing going may not work.
What do you eat before a workout?
- Carbohydrates help maximize glycogen stores for high-intensity exercise, while fat helps fuel your body for longer, less intense workouts. Meanwhile, protein improves muscle protein synthesis and aids recovery.
- Simple carbohydrates and protein.
Pre-workout food
- Sandwich on whole-grain bread, lean protein
- Egg omelet and whole-grain toast topped with avocado spread and a cup of fruit
- Lean protein, brown rice, and roasted vegetables
- Protein smoothie made with almond milk, protein powder, banana and mixed berries
- Whole-grain cereal and milk
- A cup of oatmeal topped with banana and sliced almonds
- Natural almond butter and jam on whole-grain bread
- Greek yogurt and fruit
- Nutrition bar with protein
- A piece of fruit, such as a banana, orange or apple
What do you eat after a workout?
- When you’re working out, your muscles use up their glycogen stores for fuel. This results in your muscles being partially depleted of glycogen. Some of the proteins in your muscles also get broken down and damaged
- After your workout, your body tries to rebuild its glycogen stores and repair and regrow those muscle proteins.
- Therefore eating carbohydrates and protein post workout is needed.
- Try to consume your meal no later than 45 minutes after you complete your workout.
Doing this helps your body:
- Decrease muscle protein breakdown.
- Increase muscle protein synthesis (growth).
- Restore glycogen stores.
- Enhance recovery.
Examples:
- Grilled chicken with roasted vegetables.
- Egg omelet with avocado spread on toast.
- Salmon with sweet potato.
- Tuna salad sandwich on whole grain bread.
- Tuna and crackers.
- Cottage cheese and fruits.
- Pita and hummus.
- Rice crackers and peanut butter.
- Whole grain toast and almond butter.
- Quinoa bowl with berries and pecans.
- Multi-grain bread and raw peanuts.
- Protein shake
