What kind of exercise do I need?
You'll notice most of my posts are about food and that's because 80-90% of our weight loss/body composition is created in the kitchen. We just can't out exercise our fork. But we do need exercise. We know
- It Can Make You Feel Happier. ...
- It Can Help With Weight Loss. ...
- It Is Good for Your Muscles and Bones. ...
- It Can Increase Your Energy Levels. ...
- It Can Reduce Your Risk of Chronic Disease. ...
The benefits go on and on. So what kind of exercise gives the most benefit?
In the primal lifestyle the approach is to keep things simple and effective. There are three different kinds of exercise that is encouraged. Move frequently, Lift heavy things, and sprint every once in awhile.
What this translates to is 2-5 hours per week of walking, hiking, cycling, yoga, or swimming at an easier pace This is what is known as the fat burning level. When you exercise at this level you are using fat for fuel rather than taxing your muscles for the stored glycogen. This kind of exercise doesn't typically increase your hunger signals, thus it's great for your weight loss goals.
Lifting heavy things mean 2-3 times per week include strength training for 30 minutes or less. You can do this at home with a body weight workout of pushups, pull-ups, squats, and planks. It is absolutely possible to keep things simple AND challenging. This kind of exercise is essential for maintaining our bone density. You will also build muscle so your weight loss efforts are easier to maintain.
Sprinting is giving your all out effort for 10 minutes or less. This is where HIIT (high intensity interval training) comes in. This you do once every 7-10 days. It is intense, thus a stressor on your body so you need recovery time. You can do classic running sprints or even create a HIIT workout with body weight exercises or kettlebells or on an exercise machine.
When you include all three kinds of exercise you will have a well rounded approach to fitness. There are many benefits to exercise...too much to go into one post. But my favorite aspect of exercise is to enable my body to play. Training to play has totally shifted my paradigm as to why I exercise. Eating primal foods gives me the fuel and energy my body needs to move and play. It has been incredibly empowering to build my strength and participate in fun activities. It helps to find your WHY when it comes to fitness. What is yours?
For more learning about fitness go to Mark Sisson's Primal website.