We all know that exercise is important to overall health and wellbeing, no doubt. We know this. Trying to fit it into our daily lives is a whole other story. Life is busy. Life is full. There are so many things that need to get done in a day. Whether you are a dedicated work out stud machine or a couch potato, the following information will help you be the most efficient and effective in starting a work out program or tweaking the one you have to ensure you get the most out of the time you put in. It all comes down to timing. The latest research shows that the beneficial effect of exercise lasts between 48 and 72 hours, including the positive effects on insulin, glucagon, and cortisol. So, you need to space your workouts accordingly. If you work out only twice a week, then put 72 hours in between, and work out Monday/Thursday or Tuesday/ Friday. The best way to get the continual benefit in your body is to work out at least 3 times per week, spacing it out like Monday, Wednesday Friday. If you work out more than 3 times per week, then alternate and do cardio every 48 hours, and then add resistance training on the other days.
Why is this so good? Working out helps every system to function more efficiently: our vascular system (heart and blood), brain and nervous system, joints and muscles, as well as our hormones and neurotransmitters. The latest research has shown the impact of exercise on insulin receptors. It makes them more sensitive, or receptive. You want that. I want that. Because when the receptors become resistant Type 2 Diabetes has either arrived, or is right around the corner.
For those who are in a rut and not working out, even just adding a brisk walk for 10 minutes per day has show to have positive benefits. Then just be sure to do that every Monday Thursday and you will have done wonders for your body. Then you can slowly increase it to 20 minutes, then 30 minutes on Monday Thursday, and just see how good you feel.
If you are having a hard time getting started, visit my website firstname.lastname@example.org and send me a message with your contact information and I will send you information that will help you be accountable and get you moving in the right direction. If you have any pain with walking, contact your doctor to have it figured out.