Fitness and Hormone Health
BodyLogicMD Fitness Philosophy for Better Hormone Health
Diet and a good exercise plan go hand and hand for fitness and hormone health. In order to truly transform your body, you must commit to setting up a personalized fitness routine and sticking to it. It's a lifestyle change. Making exercise a dai ly part of your routine will transform your physical and emotional body. Studies show that people who lead a life filled with exercise live the longest and have the lowest incidence of cancer, heart disease, diabetes, osteoporosis, and mental deterioration! Good nutrition and exercise are the fountain of youth! Additionally, a proper exercise plan is vital for hormone health; it helps your body maintain balance.
You should be exercising for one hour every day. Recently, the recommendation for exercise frequency was increased from 30 minutes three times a week to one hour of cardiovascular exercise 7 days a week. This does not imply that the intensity should be difficult every day, but that the greatest amounts of health and fitness benefits are seen in those people who make exercise a part of their daily lives. While it may seem excessive, remember that you need to use more calories than you take in if you want weight loss to occur. Exercise can include any activity that makes you break a sweat, including all sports.
How to Exercise
There are three stages of intensity when working out:
- Stage 1: not sweating and breathing normal
- Stage 2: sweating but breathing normal
- Stage 3: sweating and panting
To get the most fitness benefit out of your exercise plan, you should be at Stage 2 when doing cardio aerobic activities. This is where you are sweating (feel sweat on the back of your neck, not just your forehead) but breathing normally (you should be able to talk in complete short sentences).
It is helpful to know how exercise burns calories. There are enzymes found on your arteries (called Lipoprotein Lipases) which when activated by heat and exercise feed your muscle fat to burn instead of sugar. This is what is known as the "fat burning stage". The wonderful benefit of activating these enzymes is that they continue to feed your muscles fat to burn for up to 15 hours AFTER you stop exercising. So, GET THOSE ENZYMES WORKING! To optimize this effect you simply need to exercise for over 30 minutes and up to an hour is even better. Over an hour really doesn't increase enzyme activity anymore than that. You should not feel like you want to "drop dead" after a workout, you should feel reenergized and invigorated. If you do feel "wiped out," you are exercising too intensely!
Cardio aerobics are of the greatest fitness benefit when you do your exercising in the morning. This leads to a full day of that "fat-burning" activity. If you do cardio aerobics at night (or after work), when you lay down to sleep, the cooling off of your body deactivates these enzymes quicker. So, be an early riser, and go sweat!
Walk Before You Run
If you're new to exercise, start walking 30 minutes, three times a week and gradually increase to one hour daily of cardio exercise. Exercise is different for everyone. Some people can start walking one hour a day and build from there.
Mix Up your Exercise Plan
Varying your workout is key; change your exercise plan every four weeks. Always doing the same workout will create muscle memory so it's important to never let your body get accustomed to the same workout. If you are doing cardio aerobic exercise, try changing your intensity or try changing to a different exercise or sport. You can return to the same activity after four weeks because by this time the muscle memory has gotten accustomed to your new activity and your old activity becomes new once more. If lifting weights, vary your fitness routine by trying different exercises or different machines every four weeks. Moving from free weights, to cables, back to free weights is a simple solution to keep the body guessing.
Find a Buddy
Studies show that people who workout with a partner, work out twice as often, twice as well, and stay at it twice as long. Treat your workout like a business appointment that you can't reschedule. Carve it into your day. Joining a gym close to your home or workplace is best. People who sign up at a location more than one mile from their house have been shown to give up going sooner. Joining a gym is better than having a home gym for most people because then you are not distracted by the constant activities (and distractions) that you have at home. Making exercise a priority will improve your physical, emotional and mental well being. Hormone health relies on good nutrition and the right exercise plan.
Contact the BodyLogicMD bioidentical hormone therapy physician nearest you to schedule an appointment and learn more about bioidentical hormone replacement therapy, along with a proper fitness and exercise plan, can improve hormone health.
"Movement is a medicine for creating change in a person's physical, emotional, and mental states."
- Carol Welch
Energy. Stamina. Endurance.
"I am a 55-year-old male from Connecticut who has always been active but in the last few years I've gained weight and was feeling less energetic than in the past...While somewhat sceptical I used the "acid test" I always use, let the results be the proof! Well, the results really did speak to themselves. Within a year of following my doctor's medical advice and using hormone replacement treatment I have lost more than 20 pounds and have more energy and stamina than I have had in years...I have finished several 50-mile bicycle races this past year and in October I'll complete a 100-mile ride. I am sure that my added endurance has been helped by bioidentical hormone treatment."
- Best Regards,
B.P. Age 55