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December 12, 2018 By Luke Coutinho 12 Comments

Exercise is good for you. But exercise Smart

exercise-smartIn our zeal to get fit, sculpt an attractive body or lose weight, we may tend to overdo it when it comes to the exercise we choose.

When you find yourself struggling to get the body results you want, one enrols themselves for more complex and intensive training’s, longer hours in the gym, fad diets and crazy supplements.
What we need to remember like everything else is that our body parts and organs have a life. There will be natural wear and tear as we age and that principle remains the same for all of us. It’s true that the right amount of exercise can delay this and keep degeneration at bay and that’s what ensures us a better quality life as we age. A life free of knee/back/joint pain.

The media including Hollywood and Bollywood have blown the whole concept of exercise way out of proportion. Everyone wants to read about diets or exercise regimes of these super stars. Spending 2 hours in a gym or working out thrice a day is apparently what you need to get a model like a body or that of your favourite actor.

Extensive spinning, extremely heavy weights, running more than a marathon in a year, MMA mixed with weight training, kickboxing integrated with weights, etc… all require special nutrition plans if you are really into all of this.

These are great forms of exercise and we would all like to think of ourselves as long distance runners etc.. But, is your body prepared for it? Are your knees ready to take the massive stress that he can put the body thru? Is your back strong enough to brace impact and support you for the rest of your years without giving way?

Getting involved in intensive exercise is not your solution or compensation for binge eating over the weekend.

Your knee has a fluid (synovial) that runs around it and as this dries up due to stress (exercise) improper sleep (recovery) and poor nutrition. you will be left with excruciating pain that will severely alter your lifestyle.

Exercise smart is the way forward.

Short but productive workouts. 1 hour is a number. Break away from it.

The best workouts get over in 25 – 30 minutes saving you a valuable 30 minutes of your day to use it for things that are meaningful to you. Tough to break from it if you have always been a “1-hour” gym person but, try.

After 45 minutes of exercise, your body generates ‘cortisol’ a stress hormone, that tells your body to ‘STORE FAT’. This becomes counterproductive to your whole goal or working out.

Body builders and athletes have longer training schedules because they have supporting sports nutrition plans and they sleep over 8 hours for recovery.

Exercising smart is:- 

  • Keeping a day of recovery between intensive workouts or allowing for enough muscle recovery time,
  • Doing max sets with minimum rest between sets (depend on your fitness goal),
  • You should be maxed out post 30 minutes and you should feel energetic,
  • Warm up and cool down will allow you toe more productive.

Break away from traditional exercise methods. Mix it up, challenge and push your body.

Consistent walking, is one of the best exercises ever, something that works beautifully with a balanced nutrition plan and great sleep. You can lose fat and tone up.

Consistency is key.

Meeting and exceeding the 10,000 steps daily is one of the best benchmarks when it comes to your walks. Re-evaluate your exercise schedule and how you feel after each workout.

Don’t just think ‘ NOW’, consider the future years as well.

About Luke Coutinho

Head Nutritionist and Master Coach, motivational speaker, published Author of ‘Eat Smart, Move More, Sleep Right – Your personal health coach’, sold globally, Luke has been involved in nutrition and fitness even since he graduated from IHM with specialization in food science and nutrition. Luke is an ‘International Collaborator ‘with the University of Yale, Griffin – Prevention research center, CT, U.S.A and practices in the field of nutrition, health, preventive and alternative treatment. Luke speaks at forums like the YPO, WPO, EO, etc worldwide on disease, nutrition, fitness and lifestyle. He encourages and helps people steer away from conventional medicine and uses natural foods. He believes in a lifestyle change and helps and coaches people to make ‘shifts in their lifestyles to achieve their health goals.

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Comments

  1. Urmila says

    July 4, 2017 at 4:15 pm

    My cholesterol is in borderline and I have arthritis on my right knee. My weight is 60kg and height 154 cm. I would like to know what type of exercises I can do that won’t put strain on my knees at the same time help to lose weight.

    Reply
  2. Anu says

    July 4, 2017 at 7:57 pm

    Nice one and very true

    Reply
  3. Sudhir says

    July 4, 2017 at 8:44 pm

    Excellent post.

    Ps: if you could post on hair care for men, that’d be great. Thinning and hair loss is a big issue for men after 30.

    Reply
  4. Yatin Joshi says

    July 4, 2017 at 10:20 pm

    Is walking 10000 steps more beneficial than jogging for 3500 steps

    Reply
  5. Pratik says

    July 7, 2017 at 11:35 am

    Very true… Also keep changing exercise routine for better results

    Reply
  6. CBD Blog says

    December 12, 2018 at 6:19 pm

    Hey there,
    I found that site very useful and this survey is very curious, I ‘ ‘ve never seen a blog that demands a survey for this actions, very curious.
    Thanks for sharing…

    Reply
  7. S.kannan says

    December 14, 2018 at 2:11 pm

    Nice message and good health for human

    Reply
  8. riyaajhaa says

    July 9, 2019 at 4:15 pm

    Wow amazing article so good to read.Your article is easy to read and understand the information give for fitness. thank you for writing topic on fitness.

    Reply
  9. Robert villiam says

    August 7, 2019 at 1:00 pm

    I read your article and get more information about exercise i workout since 1 year but i get very slow improvement in my body .I want changes my body very fast so in which your article give us very informative tips to get how to improvement fast in our body so now i changes my workout routine according to your article. And I’m sure I will get good changes in my muscle and body shapes and I also search another website and this website also very informative

    Reply
  10. Bluegrass Remedies says

    January 15, 2020 at 11:46 am

    Great exercise tips! Will keep this in mind whenever setting a new routine!

    Reply
  11. Chris Byers says

    November 20, 2020 at 2:28 am

    Great content! This is exactly the sort of thing I was looking for. Thanks for your help 🙂

    Reply
  12. Ashley Harris says

    November 26, 2020 at 4:38 pm

    Loved this blog! Thanks for the tips 🙂

    Reply

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