Rejuvenate Doctor’s exercise philosophy for complete hormone health
Diet and a good exercise plan are essential for fitness and hormone health. In order to truly transform your physical and emotional body, you need to commit to setting up a personalized fitness routine and sticking to it. It’s a lifestyle change. Studies show that people who exercise live longer and have the lowest incidence of cancer, heart disease, diabetes, osteoporosis, and mental deterioration!
Good nutrition and exercise really are the fountain of youth!
Additionally, a proper exercise plan is vital for hormone health; it helps your body to maintain balance.
What is a healthy exercise plan?
You should be exercising for at least one hour every day. Recent recommendations for exercise frequency have increased from 30 minutes three times a week to 1hour of cardiovascular exercise seven days a week. This does not mean that the intensity should be difficult every day, the greatest benefits of health and fitness are seen in people who make exercise a part of their daily lives. While it may seem excessive, remember that you need to use more calories than you take in if you want weight loss to occur. Exercise can include any activity that makes you break a sweat.
There are three stages of intensity when exercising:
Stage 1: not sweating and breathing normal
Stage 2: sweating but breathing normal
Stage 3: sweating and panting
To get the most fitness benefit out of your exercise plan, you should be at Stage 2 when doing cardio aerobic activities. This is where you are sweating (feel sweat on the back of your neck, not just your forehead) but breathing normally (you should be able to talk in complete short sentences).
How do you know you’re burning fat & calories when exercising?
In order for aerobic exercise to be effective (burn fat & calories), it needs to be performed within the fat burning zone. The fat burning zone is the zone at which you are doing enough work to burn fat. Your pulse (how fast your heart is beating per minute) determines this zone.
The fat burning zone formula is the following: 220-(Your Age) x (.75)
The result of your formula will give you an approximate value of how fast your heart should be beating per minute. For example, a 20-year-old would need to reach a pulse rate of around 150 beats per minute in order to be in the fat burning zone. It is important to remember that this is not an absolute figure, this is an approximation. So as long as you are around 10 beats from the number that the formula provides you with, then you can rest assured that you will be burning fat.
Cardio aerobics are of the greatest fitness benefit when you do your exercising in the morning. This leads to a full day of that “fat-burning” activity. If you do cardio aerobics at night (or after work), when you lay down to sleep, the cooling off of your body deactivates these enzymes quicker. So, be an early riser, and go sweat!
If you’re new to exercise, start walking 30 minutes, three times a week and gradually increase to 1 hour daily of cardio exercise. Exercise is different for everyone. Some people can start walking 1 hour a day and build from there.
Find an “exercise buddy”
Studies show that people who workout with a buddy, work out twice as often, twice as well, and stay at it twice as long! Treat your workout like a business appointment that you can’t reschedule. Carve it into your day. Joining a gym close to your home or workplace is best. Joining a gym is better than having a home gym for most people because then you are not distracted by the constant activities (and distractions) that you have at home. Making exercise a priority will improve your physical, emotional and mental well being. Remember, hormonal health relies on good nutrition and the right exercise plan.
Flexibility is defined as the range of possible motion around a joint. As we age, joint mobility is crucial for muscular strength, proper posture and full range of motion. Flexibility exercise (gentle movements) help increase the length of connective tissues and muscles.
Flexibility exercise also can help reduce stress, alleviate low back pain and greatly diminish the chance of injury. A program can be simple (such as stretching major muscle groups upon waking in the morning) or involved (as doing yoga or pilates).
Your Rejuvenate Doctor will provide exercise instruction and support as part of your hormone balancing program.