5 Exercises That Even Olympians do Regularly to Stay in Shape
Hitting the gym can be overwhelming and intimidating for non-athletes who just want to exercise to fit in their clothes better or improve their health. Fortunately, there are exercises for everyone. For example, a walk by a treadmill or riding a stationary bike can be enough to keep your body in shape. You don’t have to run a marathon or hit the gym to keep yourself fit. Those simple workouts that people often overlook can do wonders for your body’s fitness and health. For example, taking a walk around your neighborhood will help ward off memory loss, strengthen your bones, keep your weight under control, prevent bladder control problems, and improve your body balance. Here are few proven exercises as per Weight Loss Coach Toronto help you lower the risk for diseases and stay in shape no matter your fitness level or age.
Strength Training and Walking
While walking may seem simple, it is a very powerful exercise. It can help lower your risk for diseases, lift mood, strengthen bones, improve cholesterol levels, keep blood pressure in check, and keep you in the desired shape. Other studies have found that walking can help slow aging and improve memory. Just get a pair of supportive and well-fitting shoes, and you’re good to go. Start with a 10 to 15-minute walk and advance as your body gets used to the routine. Over time, your body will adjust and sustain long walks of up to an hour.
Strength training is often seen as an overwhelming activity. However, the truth is that lifting weights can help strengthen your muscles. Research has found that not using muscles for quite some time may make them lose their strength. Strengthening your muscles can also help burn calories. Studies have revealed that the more muscles a person has, the more they burn their calories, making it easier to maintain body balance and weight. Strength training is like other exercises in that it helps preserve brain functions as you age. However, take time to learn from a qualified trainer before you start a strength training routine. Start with light weights and advance as your body gets used to the new routine. Ensure you can lift a specific weight at least ten times with ease before advancing to a heavier weight.
Tai Chi is an exercise that combines relaxation with body movements. It is made up of a movement series that are useful for the mind and body. Tai Chi is an accessible exercise offered at various levels. It is also a valuable exercise for people of varying fitness levels and ages. Tai Chi is a useful exercise for older people because it helps maintain body balance and improve fitness. However, you might need to attend a Tai Chi class to learn how it is done before starting your classes. Tai Chi programs are now readily available at local senior centers, community centers, health clubs, and local YMCAs.
Swimming is one of the best forms of workout. The water buoyancy helps take pain and stress off joints, making it easier to move the body more fluidly. Unlike other exercises, swimming is less weight-bearing, meaning it is ideal for individuals with arthritis. Studies have also found that swimming helps improve mood and mental state. Water aerobics classes can help tone up and burn body fats.
While Kegel exercises may not help maintain your shape, they can help strengthen the pelvic floor muscles. Strengthened pelvic floor muscles can help prevent incontinence, a common health problem among women. While Kegel exercises are popular among women, they can be beneficial to men as well. It will be necessary to learn to correctly squeeze the pelvic floor muscles to prevent urinating on yourself during a Kegel exercise. Start by holding the contraction for a few seconds, then release it. Allow the muscles to relax for a short while after the contraction. Repeat the process at least four to five times a day.
Lunges and Interval Training
Lunges are like squats in that they work all the major muscles, including hamstrings, quadriceps, and gluteals. It is a great workout that helps mimic walking. Lunges are an advanced training technique that helps improve body balance. To do lunges, keep your back in a neutral position and take a step forward. Then bend your feet and keep your weight on the back while dropping your leg toward the floor.
Interval training in your new men’s jockstraps can help anyone, whether an aerobic dancer, a walker, or an Olympian lose weight or boost their fitness level. However, be sure to vary your pace throughout the interval training session for the body to adapt. The more you exercise, the more your body will burn calories. Push the pace or intensity for a few minutes, then back off for around 10 minutes. However, this will depend on the time needed to recover and how long the sessions are.