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FITNESS

Everyone is Different

FITNESS - Everyone is different

FITNESS – Fitting exercise into your routine is essential to living a healthy lifestyle.

SUGARMEDOWN is here to support you on the journey to fitness as part of your daily routine.

Why Exercise Matters

Exercise plays a key role in your overall health. Exercise will help to maintain your blood glucose levels within a healthy range.

Exercise – Has it been a while? Before you begin remember

  • Drink plenty of water during your workout.
  • Wear comfortable clothing, shoes, and socks.

SUGARMEDOWN recommend doing aerobic exercise 30 minutes a day at least 5 days a week to help you lose weight and keep your blood sugar levels level. This is in addition to your normal activity. An example of aerobic exercise that’s easy (and free!) is walking very fast up a hill.

You can also do another cardio activity you enjoy, such as playing tennis or attending a group exercise class.

Choose exercises you’ll enjoy so you stick with them. Every day we upload a new video workout for you to try at home. Let us know which ones you like!

Strengthen Your Muscles

Lifting weights not only helps build muscle, it can help with weight loss. Most of the super slim and fit instructors have strong toned muscles. This helps them burn calories and blood sugar faster when they work out.

Stretch to Your Heart’s Content

As part of a well-rounded exercise routine you should try to do yoga or another type of stretching.

Make Fitness Fun

Regular exercise will help you control blood sugar levels as well as lose weight. Do activities you enjoy, and just keep moving.

TYPES OF EXERCISE

Types of exercise

Exercises are generally grouped into three types :

  • Aerobic exercises, such as cycling, walking, running, hiking, and playing tennis, focus on increasing cardiovascular endurance.
  • Anaerobic exercises, such as weight training, increase short-term muscle strength.
  • Flexibility exercises such as stretching improve the range of motion of muscles and joints.

Ideally you will fit all three into a week to ensure you enjoy an amount of exercise your body needs to be healthy inside and out.

Aerobic exercise

Aerobic (or cardiovascular exercise) refers to exercise that involves or improves oxygen consumption by the body. Aerobic means “with oxygen”, and refers to the use of oxygen in the body’s metabolic or energy-generating process.

Many types of exercise are aerobic, and by definition are performed at moderate levels of intensity for extended periods of time. This intensity can vary from 50-80% of maximum heart rate.

There are various types of aerobic exercise. In general, aerobic exercise is one performed at a low to moderate level of intensity over a long period of time. For example, running a long distance at a moderate pace is an aerobic exercise, but sprinting is not. Playing tennis, for example, with near-continuous motion, is aerobic activity.

Among the recognized benefits of doing regular aerobic exercise are:

  • Stronger heart: the heart muscle is strengthened and enlarged, to improve its pumping efficiency and reduce the resting heart rate.
  • Increase of the total number of red blood cells in the body, to facilitate transport of oxygen throughout the body
  • Improved breathing: the muscles involved in respiration are strengthened, to facilitate the flow of air in and out of the lungs.
  • Improved muscle health: Aerobic exercise stimulates the growth of tiny blood vessels (capillaries) in muscles. This helps our bodies more efficiently deliver oxygen to muscles, can improve overall circulation and reduce blood pressure and remove irritating metabolic waste products such as lactic acid from the muscles.
  • Weight loss: Combined with a healthy diet and appropriate strength training, aerobic exercise may help lose weight.
  • Disease reduction: Extra weight is a contributing factor to conditions such as heart disease, high blood pressure, stroke, diabetes and some forms of cancer. As weight loss occurs, the risk of developing these diseases decreases. In addition, weight-bearing aerobic exercise, such as walking, can reduce the risk of osteoporosis and its complications. Low-impact aerobic exercises, such as swimming, cycling and pool exercises, can help keep fit in those who have arthritis, without putting excessive stress on joints.
  • Improved immune system: People who exercise regularly are less susceptible to minor viral illnesses such as colds and flu. It is possible that aerobic exercise helps activate your immune system and prepares it to fight off infection.
  • Improved mental health: Regular aerobic exercise releases endorphin’s, our bodies’ natural painkillers. Endorphin’s also reduce stress, depression and anxiety.
  • Increased stamina: Exercise may make us feel tired in the short term, i.e., during and right after the activity, but over the long term it will increase stamina and reduce fatigue.

Anaerobic exercise

Anaerobic exercise is the type of exercise that enhances power and builds muscle. Muscles trained under anaerobic conditions develop differently, leading to greater performance in short duration, high intensity activities, which last up to about 2 minutes.

The most common form of anaerobic exercise is strength exercise that use gravity (through weights, plates or dumbells) or machines to oppose muscle contraction, and the terms can be used interchangeably.

When properly performed, strength training can provide significant functional benefits and improvement in overall health and well-being including increased bone, muscle, tendon and ligament strength, toughness and endurance, improved joint function, reduced potential for injury resulting from weak muscles, improved cardiac function and elevated “good” HDL-cholesterol. It can also help maintain lean body mass (important for weight loss), decrease the risk of osteoporosis, develop coordination and balance.

A combination of a decent added sugar free diet combined with healthy fun exercise is what SUGARMEDOWN offer to all of it’s members.

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