To be healthy, you must get fit. Regular aerobics, strength training, and a healthy diet will enable you to achieve your ideal weight and body mass index. These will give you cardiovascular endurance and muscle strength. However, sometimes these do not result in the shape you want. That’s why you need body contouring treatments for the final touch to provide full-body satisfaction. This article will explore the fitness and shape journey.
Recommended Exercise for Adults
The recommended minimum exercise for adults is two and a half hours of moderate aerobics or one hour and 15 minutes of vigorous aerobics each week. If you want to be more active, aim for 300 minutes of moderate aerobic exercise or 150 minutes of vigorous aerobic activity per week. You can also do a combination of both.
To stay healthy, your body needs regular physical activity. Exercise has many proven benefits for your body and mind. It can help you:
- Control weight
- Lower blood pressure
- Strengthen muscles and bones
- Improve mood and mental health
- Reduce risk of heart disease, stroke, metabolic syndrome, type 2 diabetes, and some cancers, including breast cancer and colon cancer
- Increase chances of living longer
Why You Need Four Types of Exercise
There are four main types of exercise: aerobic, muscle-strengthening, balance, and flexibility exercises.
Aerobic, also called cardio, activity makes you breathe harder and your heart beat faster. It aims to strengthen your heart muscles and make your lungs work more efficiently. It also improves your blood circulation and helps you maintain a healthy weight.
Walking, running, biking, swimming, and dancing are all examples of aerobic activity. You should undertake moderate aerobic exercise for a minimum of 30 minutes most days of the week, or vigorous aerobic exercise for a minimum of 20 minutes three days a week.
Muscle-strengthening activities make your muscles stronger. They also help to maintain and build bone mass. These activities include lifting weights, working with resistance bands, doing push-ups and sit-ups, climbing stairs, and gardening.
Muscle-strengthening workouts should be done at least twice a week. They should involve the major muscles in the arms, shoulders, chest, abdomen, back, hips, and legs.
Balance exercises improve your balance and help prevent falls. Tai chi, yoga, and some Pilates exercises are good examples. You should do them three or more days a week.
Flexibility exercises stretch your muscles and can help your body stay limber. Holding a stretch for 30 seconds or longer is considered a flexibility exercise. Yoga, Pilates, and some warm-up and cool-down exercises from other types of activities are all examples of flexibility exercises. You should do them three or more days a week.
Healthy Diet and Eating Habits
A healthy diet is an important part of a fitness and shape journey. It can help you control your weight, have more energy, and avoid diseases.
The best eating habits focus on fresh fruits and vegetables, lean proteins, and whole grains. Limit sugary drinks, processed foods, and saturated fats. You should also eat several small meals throughout the day instead of three large ones. This will help you better manage your hunger and give you more energy.
Issues of Shape and Size
Even if you are at a healthy weight and have a good muscle tone, you may still be unhappy with your shape. This is because your body fat distribution can make you look bigger than you actually are. For example, someone who has a lot of belly fat may be the same weight as someone who is mostly muscle but has less fat.
The best way to change your shape is to lose body fat and build muscle. This can be done through a combination of diet and exercise. If you still could not get the shape you want, you may want to try body contouring treatments.
Body Contouring Treatments
Body contouring treatments can help you achieve the shape you desire when diet and exercise alone cannot give you the results you want. These treatments can remove stubborn fat deposits, tighten skin, and sculpt your body to give you the curves you desire.
There are many types of body contouring treatments available, and the right one for you will depend on your goals and preferences. Some common non-invasive body contouring treatments include CoolSculpting, Ultherapy, and laser skin tightening.
CoolSculpting is a non-surgical treatment done in a CoolSculpting clinic. It uses cold temperatures to kill fat cells in specific areas of the body. It can be used to sculpt the abdomen, thighs, arms, and other areas.
Ultherapy is a non-invasive ultrasound treatment that can tighten skin on the face and neck, as well as on the chest. It can also be used to improve the appearance of wrinkles and fine lines. Laser skin tightening uses heat from lasers to stimulate collagen production in the skin. This can help to tighten loose skin and improve its overall appearance.
Get the Best of Both Worlds
You are already ahead of the game if you are exercising regularly and doing both cardio and strength training workouts. Do the recommended duration each day and your appropriate intensity level. Pair this with healthy eating and you will be at your best physically. But if it does not give you the shape you desire, do not stop out of frustration.
Instead, reward yourself for your hard work by getting the body contouring treatment that addresses your problem spots. These are relatively minor pads of fat or loose skin that cling on despite your workout regimen. Banish them with advanced technology. You deserve to have the body you are working rigorously on.
Fitness and body contouring are not contradictory. In fact, they are complementary because body contouring treatments are not effective for people who have a lot of fat to lose. They work best as finishing touches to a disciplined exercise regimen. So why not get the best of both worlds?