{"id":178,"date":"2023-09-18T17:51:33","date_gmt":"2023-09-18T17:51:33","guid":{"rendered":"https:\/\/stagingserver3.com\/nathan\/?p=178"},"modified":"2023-09-18T19:32:39","modified_gmt":"2023-09-18T19:32:39","slug":"how-to-work-out","status":"publish","type":"post","link":"https:\/\/stagingserver3.com\/nathan\/index.php\/2023\/09\/18\/how-to-work-out\/","title":{"rendered":"How to work out"},"content":{"rendered":"[vc_row type=”in_container” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” scene_position=”center” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” overflow=”visible” overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none”][vc_column column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][vc_column_text]\n
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How to work out<\/span><\/h1>\n<\/div>\n<\/div>\n
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October 19, 2021<\/span>\u00a0|\u00a0<\/span>Nate’s Healthy Living<\/a><\/span>\u00a0|\u00a0<\/span>Fitness<\/a><\/span><\/div>\n<\/div>\n
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Details\u2026details\u2026details!<\/h2>\n

We now live in an \u201cinformation at your fingertips\u201d world.\u00a0 Almost everything you would want to know about anything is out there on the internet and\/or social media.\u00a0 That includes working out.\u00a0 A quick google search on \u201cworking out\u201d is an easy jump off place.\u00a0 You can find all kinds of programs out there.<\/p>\n

If you want me to build one for you, shoot me an e-mail.<\/p>\n

Aerobic and strength conditioning are both important.\u00a0 The aerobic conditioning strengthens you heart muscle.\u00a0 An \u201cin shape\u201d, well-conditioned heart muscle is more efficient at pumping blood; it doesn\u2019t have to work as hard.\u00a0 Both your blood pressure and resting heart rate will improve.\u00a0 In fact, your entire circulatory system will work bet<\/p>\n

Concepts to start with:<\/h2>\n

Building lean muscle (improving your strength) is also very important.\u00a0 The more lean muscle you have on your body, the more calories you will burn at rest.\u00a0 If you take 2 people that weigh the same, the person with the lower percentage of body fat (meaning more lean muscle for the same body weight) will burn more calories throughout the day.\u00a0 It takes more energy (burns more calories) to maintain muscle that it does to maintain fat.\u00a0 That\u2019s why it\u2019s so important to add lean muscle to your body and reduce fat.<\/p>\n

For those of you interested in overall fitness, it\u2019s easy to incorporate both aerobic and strength conditioning.\u00a0 For those of you who focus more on long distance activities (biking, running, hiking, swimming, etc), try and plug in some strength training.\u00a0 As a side note, I lost about 25 lbs of muscle when I ran my marathon.\u00a0 For those of you focusing on pure strength, try and not let your weight get out of hand and do a little more aerobic conditioning.<\/p>\n

Program choices:<\/h2>\n

As far as setting up a program, try and exercise at least 2 hours a week (preferably not all at once).\u00a0 Below are some thoughts:<\/p>\n

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  1. Mon, Wed, Fri or Tues, Thurs, Sat (30 to 45 minutes each session) or a 5- or 6-day routine.<\/li>\n
  2. You can combine aerobic and strength training in both or split them up; do strength on Mon & Friday and aerobics on Wed or vice versa.<\/li>\n
  3. As a general rule for strength training, you\u2019ll need to do 8 to 12 repetitions per exercise starting with compound movements first and then smaller muscles if you want.<\/li>\n
  4. Aerobic conditioning can be done in all kinds of ways:\u00a0 Long and slow, medium duration and more intense, or the now popular HIIT (high intensity interval training).<\/li>\n
  5. Start slow!\u00a0 Don\u2019t go nutty with your workouts and get so sore you can\u2019t move for a week.\u00a0 The beauty for longevity is slow incremental progression.\u00a0 For you veterans, watch the overtraining!<\/li>\n<\/ol>\n

    All the above can be manipulated in all kinds of ways to attain the goals you want and conform to what works best for you depending on age, time constraints, etc.<\/p>\n

    Please realize one program does not work for everyone.\u00a0 Here\u2019s you chance to take control of your future and incrementally improve your fitness level.<\/p>\n

    Feel free to send me an e-mail at\u00a0nateshealthyliving58@gmail.com<\/a><\/p>\n

    To your health and happiness,<\/p>\n

    N<\/em>ate<\/p>\n

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