The Insatiable Italian: Exercise

The Evolution of Exercise

There is so much out there regarding exercise - how to exercise, how much to exercise, cardio vs. strength training, muscle confusion, interval training, plyo, yoga, pilates, crossfit. Geez! How do you sort through it all! I'm no fitness expert but I have learned some things along the way (maybe I might take my own advice too). Here are some tips that I've gathered through my ups and downs with exercise and weight loss:

Change up your workouts aka muscle confusion - There is something to be said about muscle confusion.The point is to keep your muscle's guessing! When you do the same workout every day your body and muscles will adapt. Plus, I personally get bored!
Cardio vs. strength training - Yes, cardio typically burns more calories in say an hour than does weight lifting. However, when you weight lift you burn more calories for a longer period afterward than doing cardio. In addition, muscle burns more calories than fat. The more muscle you have, the more calories you're burning all day. So start lifting them weights!!! I should also note that I'm not saying don't do any cardio but you should be doing both!
Interval Training - Love it or hate?? Well start to love it! In short, interval training is periods of alternating high-intensity exercise with low-intensity recovery. There are quite a few benefits to interval training including increasing cardio endurance, burning more calories in a shorter time frame, increasing speed, and reaching new exercise levels. Are you trying to break a weight loss plateau? The answer is interval training.
Try a new workout - I've recently come to enjoy Crossfit! It's crazy intense and kicks my ass but it's short, fun and great to through into the mix.
Give yourself days off - Your body needs time to rest and rebuild muscle. You also don't want to burn yourself out. If you must - do yoga, stretching or take a walk!
Prepare for your workout - If you are like me and workout after work because you can't seem to get up early enough to workout in the morning, then prepare! Bring your gym bag to work with you so you can go straight to the gym after work! After a long hard day at the office, going back home might end in a workout postponement. Don't take a chance and bring it with you!Or if you are traveling, find out if your hotel has a gym or print out an exercise routine that doesn't require equipment.
Excuses: Don't make them. Excuses are like...well you know the saying! Lame excuse #1: I don't have time - We both know that's a lie! Even if you only have 15 minutes you can get a quick workout in. A short workout is better than no workout. Lame excuse #2: I'm traveling - See #6 "Prepare for our workout." My husband and I travel quite often and even though I don't always follow my own advice sometimes I do. Luckily, when I visit my parents there is a gym in their basement thanks to my health nut younger brother, Alex! He's quite arguably the healthiest person I know. There is also an indoor track by their house that I frequent. If you don't have options available to you, print out a workout to bring with you. I've listed some suggestions towards the bottom of this blog.
Make your workout fun! I've found that the key to exercise is to try and incorporate types of exercise that are enjoyable to you. For me that includes running outside, hiking and exercise classes like kickboxing! If you enjoy doing it, then you are obviously more likely to do it again. I know some people that love playing Dance Central! Whatever it is that tickles your fancy - do it!

In summary, exercise and how to exercise all seems to be changing and evolving. As we try to improve our health and meet new goals the key is to have fun - join a workout group, find a workout buddy, run a race or make a game out of it. The one tip I try to remind myself when exercising is that it's not a competition with anyone, it's not about being the skinniest, it's about feeling energetic, healthy and being a better you.