Focus on these 5 Fitness Parameters for a Healthy Life
One reason people fail to begin a new fitness regimen is because it can be overwhelming. With all the new diet trends, counting macros, the daunting task of exercise, it can be hard to figure out when and how to make lifestyle switches. I would personally recommend not trying to do everything at once, but rather make small shifts over time. There are so many cogs in the wheel, but if you’re trying to optimize and prioritize, I recommend paying attention to these 5 things:
Sleep - This one may seem counterintuitive, but the reality is that a lot happens in our bodies during our sleeping hours. Getting 7-8 hours of sleep per night allows our body to operate optimally. We know that good quality sleep provides us with the rest we need. What some people may not realize is that sleep has the potential to provide huge fitness gains as well. All day long the body/brain is constantly multitasking as our brains think about many things and complete many tasks. When we sleep, our body has the opportunity to regenerate - cell repair, energy restoration, release of hormones and proteins. Lastly, if you ingest protein immediately prior to sleep, your body will also undergo muscle protein synthesis during sleeping hours.
Protein Intake - I recommend macro plans to most of my clients - that means they need to count carbs, fats, and proteins of the foods they’re eating. This can be incredibly overwhelming and tough, especially without a nutrition background (this is where it helps to have guidance). When I have a client that is overwhelmed with counting macros, or even the idea of counting macros, I advise to focus on protein intake to start, and usually as a result, the other macros remain within their limits, and the person is a lot less stressed about managing a total diet overhaul. In most cases a total overhaul isn’t necessary anyway, but after some time protein-focused, I will help them adjust the other macros as well.
Hydration - This is one I see all the time. So many people, yes, even the people I train, are consuming less water than they should. The general rule for the average person is half your body weight in ounces per day, though I drink my weight in ounces per day. Water is required for many cellular processes, including cellular respiration. Up to 60% of the adult human body is made up of water - we need to be sure we are constantly replenishing it, especially during exercise.
Strength Circuit Training - If you haven’t read my post, “5 Reasons to incorporate Strength Training…” then go back and do it. There are a lot of benefits to resistance training, including bone health, and increasing lean muscle mass, which increases metabolism and weight loss. I like to do weight training in a circuit with a cardio interval, kind of like HIIT, but with intensity being individualized. This way each workout can also count as cardio, so long as the heart rate is in the target range.
Flexibility - Another thing many people choose to leave out of their fitness regimen. Flexibility and stretching are super important - just make sure muscles are warm. Making sure to stretch can help minimize injury and correct muscle imbalances. It also helps with delayed onset muscle soreness and creating long lean muscles. Range of motion and mobility are affected by flexibility as well. Any fitness program is going to involve goal setting, and flexibility can help get you there.
As always, feel free to reach out with any questions, and set yourself up for success in the New Year by adding some of these into your routine NOW!