One of the simplest and most effective ways to bring down blood glucose levels, cut the risk of cardiovascular disease, and improve overall health and well-being is physical fitness and exercise.
Yet, in our increasingly sedentary world, where almost every essential task can be performed online, from the driver’s seat, or with a phone call, exercising and being physically fit can be tough case to sell.
In reality, everyone should exercise, yet survey shows that only 30% of the South Africa adult population gets the recommended thirty minutes of daily physical activity, and 25% are not active at all.
Inactivity is thought to be one of the key reasons for the surge of type 2 diabetes in Ghana and South Africa, because inactivity and obesity promote insulin resistance and other factors that trigger other kinds of diseases.
The good news is that it is never too late to get moving, and exercise is one of the easiest ways to start controlling the onset of any kinds of diseases.
For people who are already candidates for some serious diseases like diabetes and heart failure, exercise and physical fitness can improve the condition of some parts of the body like insulin sensitivity, lower the risk of heart disease, and promote weight loss.
It is extremely important for a person to stay healthy and be physically fit in order to avoid such illnesses.
Getting Started for any Exercising Activity
The first order of business with any exercise plan, especially if you are a “dyed-in-the-wool” couch potato, is to consult with your health care provider.
If you have cardiac factors, your doctor may want to perform a stress test to establish a safe level of exercise for you.
Certain complications of some diseases will also dictate what type of exercise program you can take on.
Activities like weightlifting, jogging, or high-impact aerobics can possibly pose a risk for people with diabetic retinopathy due to the risk for further blood vessel damage and possible “retinal detachment.”
Health experts also contend that patients with sever peripheral neuropathy should avoid foot-intensive weight-bearing exercises such as long-distance walking, jogging, or step aerobics and opt instead for low-impact activities like swimming, biking, and rowing.
If you have conditions that make exercise and physical fitness a challenge, your provider may refer you to an exercise physiologist who can design a fitness program for your specific needs.
If you are already active in sports or work out regularly, it will still benefit you to discuss your regular routine with your doctor.
Physical Fitness is really beneficial but it is important to look at Extreme Fitness and how it can affect it.
Many people think about building muscles as abandoning life outside the gym and devoting hours in the gym like a monk in a monastery.
Perhaps the only way to chisel the body into a hot muscular physique is by toiling hour by hour over the rusty iron day in, day out and year in, year out.
This need not be so. Although hard work is truly required, extreme fitness demands one to be a slave of the iron weights. Full-body work outs can make one progress and it easily fits in one’s schedule.
This is very convenient if one is looking forward to achieving extreme fitness but finds it hard to hold on to a single work out routine.
Genuine full-body work outs done by athletes with an aim in mind makes for maximum muscle contraction using heavy weights, makes room for full recovery so one can actually grow and continue to train hard plus it also prevents burnout which is inevitable due to excess training.
So if one is ready for extreme fitness, here is all there is to know about full body work out:
Full-body work out is a time saver.
The biggest plus about having the whole body trained all at once is probably having to go to the gym less frequently; perhaps around two to three times for every seven days would be enough.
Another advantage of working out the entire body all at once is that one need not spend two or more hours of strenuous exercise in the gym for every session; one only spends one hour in the gym for every session.
So that’s just three to four hours per week in the gym right?
With full-body work outs, it is all about the quality of exercise one does for session and not the quantity, nor even the amount of time you allot per session.
Full-body work out boosts the cardiovascular system for extreme fitness. One must allot two to four sets for every body part into the one hour session.
Jam packed with exercising, each one hour session then gets the heart and the rest of the cardiovascular system pumping and up to speed in a flash.
Now feeling pumped up, next find out what rules does one have to follow when engaging in full-body work outs:
Training commences only once every two to three days. This is so easy isn’t it? What is great about this is that there is time spared during rest days so that one can indulge in a few cardio exercise sessions instead of depending on cardio exercises one normally does at the end of each work out session which after all, are not at all very effective.
Heavy lifting is strongly advised. Contrary to popular belief, especially among athletes.
It is not true that it is good to get trapped on training lightly than one actually could so as to conserve energy for the other body parts that will come later in the routine.
What is true is that one cannot achieve optimal progress if one is not training heavy, no matter which program that person is doing.
One exercise only per muscle group. This is very easy to follow and is also important.
Doing basic exercises which are also intense means you do not have to do another different exercise for that body part.
Keep work out short. Resistance training affects the natural hormones of the body connected to muscle building. Intense exercising boosts the testosterone levels. Sixty minutes of work out allows you to get the best of both worlds.
Now with this convenient and powerful work out regimen, one can now truly experience extreme fitness.
The bottom line is that physical fitness and exercise should not have to be a rigid activity and should not come off strong.
Your exercise routine can be as simple as a brisk nightly neighborhood walk, walking the dog, or simply taking the stairs instead of the elevator.
The important thing is that you keep on moving. Every little bit really helps a lot.
In the end, you will realize that the many things that good food can bring you are equally the same as what physical fitness can do for you.