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Authors: Maria Kang
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results, I need exercise that keeps me motivated but challenged.
While finding thefun factor is important for long-term success, challenging yourself to do something you don’t like will move you much farther ahead. There is a difference between moving your body and challenging your body. For example, I’m not a big fan of body weight exercises. I find push-ups, pull-ups, and weighted squats to be incredibly difficult. Although these strength moves often make me feel weak and inept, the mental and physical achievement feels amazing, especially when I break my personal record. Not only am I stronger when I perform these exercises but my body is also more responsive. Having a program of things I enjoy, like dance classes and circuit training, mixed with things I loathe, like body weightexercises, running, and yoga, gets me closer to meeting my physical goals.
The challenge in developing your best body is in incorporating movement whenever you can and training your body so it functions more efficiently. When you perform acardiovascular activity like running or dancing, you are inhaling oxygen, expanding your lung capacity, challenging your heart, and moving blood through your body so it can provide you with the energy you need to perform that activity. Indeed, your body will look for energy either from the foods you consume (glycogen) or the fat cells in your body. Providing your body with the exact amount of fuel it needs while also maximizing its fat-burning potential takes proper programming.
At the end of this chapter you’ll find a sampling of balanced workouts that will help you strengthen your core and develop your strength, cardio, and flexibility. But it’s important to understand why it all matters!
GET COMFORTABLE WITH BEING UNCOMFORTABLE
The only way to grow is to be challenged, and that includes performing cardio exercise. While dance class is fun, it’s definitely harder when I squat lower or make my moves bigger. Get uncomfortable! I used to be a group exercise junkie, but now if I want to really lose weight I get on a treadmill because running is more challenging for me. I use a stair-climber more than an elliptical and an arc trainer more than a stationary bike. You get my drift? Usually, what you hate doing is what’s harder for you, but what’s harder for you means losing more weight by doing it!
TheCore of Your Workouts
If you want to build an amazing house, you need plans for building it. When you are organized and have all the materials you need, the first thing you do is lay a strong foundation. For exercise, your foundation is your body’s core, a powerful place that emits balance, stability, and strength. As you begin to develop, grow, and improve your body, you will be applying cardiovascular and muscular pressure that will improve your physique. While the external pressures placed on your body will cause stress and tension, if your core is strong it will endure these pressures andchanges.
Change is the essence of your fitness program; your success relies on how your body strives in the midst of constant change. The basis of your physical improvement is to test how much your body can endure without losing its balance. Each week you will challenge how much weight you can lift before losing form or how long you can hold a yoga pose before falling down.
All these physical abilities are dependent on the strength of your body’s core. You must be able to move without losing stability. The more weight you can move with, the more stable you will become. This is where the importance of core comes in.
Imagine a large tree. It has a heavy trunk and various branches that reach up into the sky! Some branches, though, are shorter, skinnier, and sometimes bend sideways. Depending on the environment where it grows, as well as the other trees that surround it, that tree can take any shape or size.
Your body is like a tree. Your core, which comprises your lower back and abdominal regions, is your
While finding thefun factor is important for long-term success, challenging yourself to do something you don’t like will move you much farther ahead. There is a difference between moving your body and challenging your body. For example, I’m not a big fan of body weight exercises. I find push-ups, pull-ups, and weighted squats to be incredibly difficult. Although these strength moves often make me feel weak and inept, the mental and physical achievement feels amazing, especially when I break my personal record. Not only am I stronger when I perform these exercises but my body is also more responsive. Having a program of things I enjoy, like dance classes and circuit training, mixed with things I loathe, like body weightexercises, running, and yoga, gets me closer to meeting my physical goals.
The challenge in developing your best body is in incorporating movement whenever you can and training your body so it functions more efficiently. When you perform acardiovascular activity like running or dancing, you are inhaling oxygen, expanding your lung capacity, challenging your heart, and moving blood through your body so it can provide you with the energy you need to perform that activity. Indeed, your body will look for energy either from the foods you consume (glycogen) or the fat cells in your body. Providing your body with the exact amount of fuel it needs while also maximizing its fat-burning potential takes proper programming.
At the end of this chapter you’ll find a sampling of balanced workouts that will help you strengthen your core and develop your strength, cardio, and flexibility. But it’s important to understand why it all matters!
GET COMFORTABLE WITH BEING UNCOMFORTABLE
The only way to grow is to be challenged, and that includes performing cardio exercise. While dance class is fun, it’s definitely harder when I squat lower or make my moves bigger. Get uncomfortable! I used to be a group exercise junkie, but now if I want to really lose weight I get on a treadmill because running is more challenging for me. I use a stair-climber more than an elliptical and an arc trainer more than a stationary bike. You get my drift? Usually, what you hate doing is what’s harder for you, but what’s harder for you means losing more weight by doing it!
TheCore of Your Workouts
If you want to build an amazing house, you need plans for building it. When you are organized and have all the materials you need, the first thing you do is lay a strong foundation. For exercise, your foundation is your body’s core, a powerful place that emits balance, stability, and strength. As you begin to develop, grow, and improve your body, you will be applying cardiovascular and muscular pressure that will improve your physique. While the external pressures placed on your body will cause stress and tension, if your core is strong it will endure these pressures andchanges.
Change is the essence of your fitness program; your success relies on how your body strives in the midst of constant change. The basis of your physical improvement is to test how much your body can endure without losing its balance. Each week you will challenge how much weight you can lift before losing form or how long you can hold a yoga pose before falling down.
All these physical abilities are dependent on the strength of your body’s core. You must be able to move without losing stability. The more weight you can move with, the more stable you will become. This is where the importance of core comes in.
Imagine a large tree. It has a heavy trunk and various branches that reach up into the sky! Some branches, though, are shorter, skinnier, and sometimes bend sideways. Depending on the environment where it grows, as well as the other trees that surround it, that tree can take any shape or size.
Your body is like a tree. Your core, which comprises your lower back and abdominal regions, is your
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