Before discussing the Top 10 tips for fitness in 2020, it is important to understand why fitness is important and required.
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Fitness and why it is important?
As defined by Wikipedia, Physical fitness is a state of health and well-being and, more specifically, the ability to perform aspects of sports, occupations, and daily activities. Physical fitness is generally achieved through proper nutrition, moderate-vigorous physical exercise, and sufficient rest.
Why regular fitness activity?
- Regular Fitness Activity: Physical fitness is an important component of leading a healthy lifestyle. The inclusion of regular fitness activity helps students maintain fitness, develop muscular strength, and improve cardiovascular health. A regular fitness activity improves the absorption of nutrients by the body, improves digestive processes, and increases physiological processes.
- Builds Self-Confidence: Participation in physical education in high school provides a positive influence on a student’s personality, character, and self-esteem. Also, the team-building process enhances communication skills, and the skills required to get along and cooperate with students of varying ethnic backgrounds and personalities.
- Develops Motor Skills: Physical education in high school is essential to the development of motor skills and the enhancement of reflexes. Hand-eye coordination is improved, as well as good body movements, which helps in the development of a healthy body posture.
- Health and Nutrition: Physical education teaches students the importance of physical health. High school is an age where students misinterpret the meaning of “overweight” and eating disorders prevail. Physical health and education inform students about sound eating practices and the essential guidelines for nutrition.
- Relieves Stress: High school students have substantial amounts of stress due to curriculum, homework, families, and peer pressures. Involvement in sports, recreational activities, or other forms of physical fitness offers a method of stress relief.
Top 10 Fitness tips for 2020:
Plan meals ahead
Planning your meals ahead gives you the best chance to accomplish your nutrition goals, unplanned meals may cause issues for dieting folks. Fitness specialists recommend starting with a few days’ worth of meals at a time, then slowly building up to making a whole week of meals in one session.
Eat more clean food
Eating only three daily meals? Not a great idea. “Half the people I deal with aren’t losing weight because they don’t eat enough,” says veteran personal trainer Mike Duffy. Duffy advises his clients “to eat five times a day, about every three hours, to stimulate their metabolism” including two mini-meals between three basic meals. With activity levels decreasing throughout the day, he advises to “eat less as the day goes on.”
Control your portion sizes
You’ll be eating more often, so paying attention to portions is extremely important. “Make sure chicken breasts, (and) meats, are no larger than your palm, and that pasta is no larger than your fists,” says Jay Cardiello, a personal trainer to countless celebrities and professional athletes. He also suggests using “smaller bowls, plates, and cups” because studies show people “serve themselves 20-40% more food when they’re using larger plates.”
Understand the basics of building muscle
Talk to any personal trainer and they’ll tell you there are certain muscle-building basics. First, increase your caloric and complete protein intake, so your body has enough building blocks to get bigger. Then, when you enter the gym, focus on your form. Perform compound movements and train with weights on average around four times a week. Never underestimate the importance of rest. Remember, muscle tissue grows outside of the gym when you’re giving your body time to relax and recover following your workouts.
Work your full range of motion
Don’t take any shortcuts. “Aim for the largest range of motion you can achieve in your exercises,” says Lee Boyce, C.P.T. “Your muscles will do more work per rep, and it will result in your breaking down more tissue by the end of the workout.”
Don’t get too heavy
Wondering how to get the most out of lifting weights? “Use a weight that will have you failing on the set between the 30- and 40-second mark,” Duffy says. Time under tension causes the muscle to grow. “If you’re failing at 20 seconds, you know that weight was too heavy.”
Carefully consider cardio
If getting huge is your goal, then throttle back on your cardio workouts, says LaCerte—chances are, you’ll be burning far too many calories. So what should you do if you still want to get in some cardio? LaCerte says “a light jog a few days per week for 20 minutes is adequate.” If you’re aiming to burn fat, of course, then focus on getting enough protein every day (usually one gram of protein per pound of ideal body weight), while still keeping your overall caloric intake low.
Choose supplements intelligently
Some trainers and lifters feel supplements can play a key role in boosting muscle gains. If you subscribe to that theory, then chances are, you’re already taking protein supplements—but what else? Creatine, for one, “seems to be about the most effective strength- and size-building supplement,” Trink says. To boost your performance, you may also want to try peppermint. Cardiello explains that the scent “alters the perception of how hard you’re working out,” making it seem “less strenuous, slower-paced, and easier to complete.”
Prepare yourself for endurance training
When it comes to training for endurance, you’ll need to be hydrated and be sure you’re eating properly because, by its very nature, this form of training is very demanding on your body. You should be doing a good mix of cardio and weight training. And, to increase your aerobic capacity, you should incorporate high-intensity interval training or HIIT. You’ll likely be sweating buckets and burning calories galore, so be prepared.
Heart rate monitor
If you already own a heart rate monitor or fitness tracker, then this is a good time to start using it. If not, you may want to either go out and buy one or learn how to do it yourself. “Don’t just exercise for a set amount of time and call it quits,” Duffy says. “You need to bring the intensity with it, and a fitness tracker can help you get a sense of exactly how hard your heart is working.”
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