Workout Smarter Not Harder
There are many reasons we exercise and immense benefits to the innumerable types of “exercise” out there. Getting your heart rate up strengthens the cardiovascular system. Resistance training keeps your muscles and bones strong and fit. The majority of workouts release those happy hormones: endorphins. Exercising plays a powerful role in our long-term health and aids the prevention of disease. but what is the right amount? How often should we exercise? And if we’ve found a style we love should we do that everyday?
In a world of social media and seeing everyone’s highlight reels, it may seem that some of those so-called fitness models workout all day, everyday. But as we know, social media can be a bit misleading. In my experience with clients, a lot of girls are over-exercising, which can take its toll on the body. Over-exercising can cause the body to go into stress mode. From clinical and personal experience, I see clients all the time who exercise every day – sometimes twice a day – and still can’t lose the weight. This may have a lot to do with the balance of your nervous and hormonal systems. When you work out too much, your cortisol levels become elevated. High cortisol makes it hard to burn fat, especially around the middle area.
So, what’s the answer? Rather than keeping a too-intense exercise regimen, try to adopt a balanced approach and think of exercise as your daily dose of movement. There’s no need to push yourself to the extreme and risk injury or throwing off your hormones; exercise to keep healthy.
5 TIPS TO EXERCISE SMARTER
Adopt a balanced approach: Mix the yin with the yang. I recommend exercising moderately for 30 to 45 minutes a day but sprinkle different ways to move your body throughout your week for best results :)
Set a weekly schedule: On Sundays, I like to map out my workouts for the weeks. I do a mix of walks in nature with my pup, gym workouts, at-home workouts and yoga. If you schedule your workouts at the beginning of the week, you’ll be able to see the types of exercise you’re doing to ensure you have balance.
Incorporate restorative exercise: Practice yoga, stretching, go for a walk and plan rest days amongst your more intense workouts. I talk more about this in my 4 week program. It’s oh-so important to move your body daily but that doesn’t mean you’ve got to sprint and do burpees every day. Being kind to your body means utilizing restorative movement.
Move mindfully: This means focusing on your breath, thoughts and feelings while you’re exercising. Mind-muscle connection is an underrated and important tool for getting the most out of your workout. Focus on the muscles you’re working in the moment, to activate and engage them. Tune into your body and ensure that you’re present throughout the process. This will allow you to enjoy your workout and is a powerful way to incorporate more mindfulness into your daily routine.
Remember to rest: A rested body is a happy, healthy body and it’s incredibly important to make time to rest daily and schedule rest days into your week. These days, I don’t feel guilty for choosing to chill over cardio.
For more lifestyle, exercise and stress reduction tips, check out my Instagram @Barbettefit . I have 500+ free workouts under the hashtag #barbettefit.
You can also find my 4 week Workout Guide on my website here for less than 90cents a day. It includes four weeks of full workouts, a nutrition guide with some of my favorite recipes and a full grocery list. All workouts can be done from home and are around 30 minutes long.
Xo Barbie