Improve your fitness
Do you have a moderate condition, are you easily tired, do you dread doing things? Use these 9 tips to get fit quickly.
1) Walk after dinner
Does a walk make you fitter? A daily walk after lunch or dinner does more for your body than you think. Walking 20 to 30 minutes after eating not only improves fitness and blood sugar levels, you also lose weight. Research shows that walking can be just as effective as vigorous exercise, provided you actually walk five to six times a week.
2) Do push ups
Push-ups are one of the best and simplest exercises you can do. Push-ups are not only good for arms and legs, they also strengthen your abs and chest muscles. And did you know that you also train your pelvis with it? If it is too heavy at first, keep your knees on the floor or push yourself up from the edge of the bed.
3) Exercise 10 minutes daily
The rule is that you should exercise vigorously for half an hour every day. But new studies show that ten minutes of intense exercise every day works just as well. With interval training you alternate short, intensive efforts of one minute each with short periods of quiet movement. You can apply this to any form of sport.
4) Do the 10 minute workout
Miami fitness instructor Nick Kempen devised a 10-minute workout that has quickly become popular in Florida. The daily mini-training strengthens muscles and improves fitness. You can do the exercises at home and you need two weights (dumbbells) from 2 to 3.5 kilos.
1 minute: Jogging where you stand.
1 minute: Grab the dumbells, hold them vertically in your hands, stand straight, arms extended in front of you. Now pretend to slowly sit on a chair, then stay in a sitting position for three seconds, slowly stand up and bring the weights to your chest.
1 minute: Stand in a light squat, arms hanging straight down, holding the dumbells. Remain in the squat position, keeping your back straight, and slowly bring the weights up to your chest and back.
3 minutes: With the dumbells in your hands, stand up straight, step forward with one leg and bend your knees. Now bring the dumbells to the chest. Repeat the exercise with your other leg and keep alternating like this for 3 minutes.
1 minute: Press yourself. Women are allowed to keep their knees on the floor.
3 minutes: Lie face down on the floor, leaning only on the forearms and toes. Keep the back straight and the stomach in. Hold this for 1 minute. Relax, pull your knees under your shoulders and put your arms straight in front of you. Repeat the exercise.
5) Slow motion fitness
In 2002 the book gave birth ‘The Once a Week Slow Motion Fitness Revolution’ Raise your attention with the claim that you will get fitter and stronger by doing 20 minutes of slow weight training once a week. The idea is that you train very slowly with light dumbells.
You lift the weight in 10 seconds and lower it again in 10 seconds, after which you lift again. The muscles should preferably not be rested during the exercises. The muscle tension remains constant, so that the fat burning and the muscle-strengthening recovery process are optimal. You continue until you can no longer repeat the action.
The method has since been supported by scientific research. You should alternate this form of strength training with fitness training.
6) Fit with yoga
The number of training forms seems to be growing by the week. The advantage is that you can choose the training that suits you best from all fitness trends. Ten training forms in a row.
7) Get more out of your lifestyle
If you don’t have time to exercise, you should seize every opportunity to get more exercise. Taking the stairs instead of the elevator a few times a week does not help, if at all, it is about making exercise part of your lifestyle. And usually you are already doing things that are healthy without noticing. Prioritize those habits.
8) Eat smart and feel fit
Wrong food can really wear you out. If you eat a lot of sweet things, your blood sugar level will show significant peaks and troughs and that is quite tiring.
If you start with a breakfast with white flour products, fruit juice and sweet spreads, you can keep it from that all day long. If your body has eliminated the peak of sugars after such a breakfast, the subsequent low blood sugar level will quickly make you want something sweet again. You get more energy by eating healthier and avoiding sweet things. Immediately good breakfast you are already off to a good start.
9) Handle stress
Chronic stress is bad for the body in many ways and makes you unnecessarily tired. You get a more relaxed feeling by tackling the stress on several fronts: with sports, yoga, enough sleep, healthy food and less overstraining you will come a long way.
