Did you know that stretching before a workout could do you more harm than good? Or, that push ups are one of the worst exercises you can perform if you have shoulder pain? Here are some other important tips you should know about exercise for 2017:
1. It takes only two weeks to lose your strength. The moral here is keep moving - even when on holidays.
2. You can't spot reduce. You cannot burn fat from one area of the body with an exercise.
3. Exercise will keep your immune system sharp.
4. Exercise keeps your energy levels up. Exercise releases endorphins (your feel-good hormones) into your bloodstream, and it's these little guys that will help you feel more energized for the rest of the day.
5. Music can help quicken your pace. Music actually helps move you. It is also distracting, making it possible for us to go longer.
6. Shorter, yet more intense, workouts can be just as effective as longer workouts. You don't need to exercise for an hour to see results.
7. Stretching before a workout can actually be harmful. Holding a static stretch longer than 60 seconds could harm your performance and lead to injury.
8. Exercise can boost your brain power. Exercise increases serotonin in the brain, which leads to improved mental clarity.
9. Stressed? Exercise. A good ol' sweat session produces a relaxation response within the body and elevates your mood. This can also keep depression at bay.
10. Combine life with exercise. Run or bike to work (if you can), walk to the grocery store, schedule walking meetings.
11. Exercise before you go home. Schedule your workouts first thing in the morning, or before you go home from work for more success at sticking to your workout routine.
12. Exercise helps ease the aging process. Regular exercise can help prevent osteoporosis, heart disease, type 2 diabetes, arthritis, high blood pressure, high cholesterol and loss of muscle mass.
13. Lifting weights can decrease back pain. Multi-joint movements like squats and lunges work the core, as well as help to open up tight hips which will mean you are less likely to develop back problems.
14. Exercise can boost your metabolic rate - especially weight training. Due to the increased lean muscle tissue you develop with weight training, you will burn more calories throughout the course of the day.
15. Women recover faster when exercising. Ladies recover faster in an exercise session than men because we are able to regenerate ATP, the chemical that provides the energy for muscle movement, faster than the boys do.
16. Exercise can help prevent injuries. Most injuries come from overuse - repetitive use of the joints by muscles that are imbalanced. Weight training, core training, bodyweight exercises, Pilates and yoga will strengthen those muscles.
17. Aerobic exercise can create new brain cells. Aerobic exercise increases the supply of an important protein responsible for protecting the brain neurons, and promoting the growth of new nerve cells.
18. Muscle burns three times more calories than fat. So, lift baby, lift.
19. You burn more calories in the 23 hours outside of your workout than during your workout. Shift your attention away from your workout session and focus on how you can move your body more throughout the rest of the day.
20. Muscles grow while you sleep. In the deep and restorative stages of sleep is when your muscles relax and the blood flow to the muscles increases.
PJ Wren is a local trainer and writer. You can visit her at her new business in the heart Ladner, The Studio, which offers fitness classes for all levels of fitness. Visit www.thestudio.ca.
