To stay fit, the workout should be done at least 5 days a week. It includes exercises that increase the strength and muscle power of our body. It helps us in staying active throughout the day as it increases the metabolism of our body. Regular exercise if done has many advantages for our bodies. It helps us calm our minds, hence it should be included in our daily schedule.
To improve the growth rate of our muscles, push-ups, heavy weights, etc should be added to the routine in the form of sets, weights, and reps.
There are 3 levels Level of Training
- Beginners level
Those having experience of less than a year are in their beginner stage. They are required special care while lifting as they don’t have much experience with the training.
- Intermediate level
Those who are lifting for at least 1 year are in their intermediate stage. Trainees do more intense physical activities at the intermediate level compared to the beginner level.
- Advanced level
Those who have been lifting for more than 2 years are in their advanced level stage. They have a lot of experience in the training and they do it at an extreme level.
Note: Advance level should only be attempted when one has the appropriate training experience otherwise it can hurt our physical health.
What are the benefits of doing Exercise daily?
- Helps in weight loss
Physical activity burns calories thus preventing excess weight gain. Aerobics includes extreme physical activities and therefore burns many calories. Even just using stairs instead of lifts can burn many calories.
- Improves mood
Nowadays stress level has been at their peak due to depression and anxiety. Physical activity helps in releasing the happy hormones serotonin and oxytocin and hence regulating our mood
- Enhances the level of energy
Physical activity enhances the breathing and pumping rate of the lungs and heart. Due to increased pumping rate, oxygen and nutrients from blood travels at a faster rate to the tissues and hence increase our energy level.
- Lead to better sleep
Insomnia is a problem in which a person is not able to take proper sleep. Regular exercise helps in getting deep sleep and hence treats the problem of insomnia.
- Improves sex life
If one feels tired or out of energy while having physical contact with his partner, he should include exercise in his schedule as it boosts our energy level and hence makes improves sex life. Also, it helps men in preventing the problem of erectile dysfunction.
- Increase confidence
It improves the energy level and maintains our body posture correctly. This enhances the level of confidence and confident men can achieve many things in life.
- Helps in fighting diseases
It helps in preventing the following diseases
1. Cardiovascular disease as it improves our heart health
2. High blood pressure as it controls the flow of blood
3. Obesity as it helps in losing weight
4. Anxiety and depression as it improves the mood
5. It helps in releasing insulin and thus preventing type-2 diabetes.
Workouts that can be done at home
Pushups can be performed at home. Doing 2 sets of 10 pushups at least 5 days a week improves muscle strength and maintains the flow of blood.
- Shoulder press
Doing 2 sets of 10 reps for at least 5 days a week helps in strengthening of shoulders
Doing 3 sets of 10 helps in strengthening our leg muscles
Daily 30 minutes of skipping can burn about 300 calories. It is an excellent cardiovascular exercise and helps in maintaining belly fat.
It strengthens abdominal health and activates the muscles of the hamstring and lower back.
Diet plan to be followed while workout
Food act as fuel for our body. It provides essential nutrition to our bodies. A diet should include high protein and carbohydrates and low fat. For building muscles, a diet having high protein should be followed. Some dietary protein sources are
- Dairy products
In addition to these foods, protein powder can be used as it provides sufficient protein to our bodies.
Including a workout in daily routines is as essential for men as eating food as it helps in boosting energy enhances confidence, improves mood, and prevents any disease. It may seem to be difficult at the initial stage, but after some time, it will become a habit that you will start enjoying. Care should be taken as not everyone is the same. If someone is having heart disease or kidney disease, he should rather avoid vigorous exercise.
Is working out at night good?
- No, there should be a gap of about 5 hours between the workout and sleep otherwise it will disturb the sleep cycle.
What diet to avoid to stay fit?
- A diet containing high sugar, salt, processed meat, and fried foods should be avoided to stay fit
What workout should be performed to increase hypertrophy?
- Those that strengthen our muscles like Dumbbell incline presses, Bicep curls, Bench dips, etc should be performed to increase hypertrophy.