Aerobics can be defined as a physical activity that uses and supplies oxygen + fat, utilizing it for energy production in a specific time frame!

Most of us aspire to have a lean, well toned body.

However, before setting out to achieve this goal, you need to focus on your cardio vascular and respiratory function, commonly referred to CV or aerobic exercise, by developing a rudimentary fitness base and after that you can progress in to body toning and sports specific activity.

Out of many energy production systems in the human body, Aerobics falls under the endurance system or aerobic glycolysis.

For many, “aerobics” means attending a class in order to get an effective workout. However, there are many other alternative forms of effective exercises such as:

• Cycling (indoor or outdoor)
• Walking
• Swimming
• Dancing (especially Latin American)
• Rowing
• Shopping
• Walking your pet
• Playing a sport with your kids

After a period of participation some might feel stagnated with their current exercises.

At this point, an option might be to join a group class, which might also include many exciting aerobic methods which are evolving around the world apart from traditional aerobics, such as:

• Latin Dance based classes
• Aqua Aerobics
• Step Aerobics
• Boxing or Kick boxing based
• Spinning
• Group Rowing
• Outdoor activity

By attending a class you are more likely to be motivated, as a good instructor can lead a class safely and effectively in a fun filled environment and you also get to make new friends.

Remember to select a mode of exercise which suits your fitness level and personal preference.

 

Important points to remember

• Do a fitness/health assessment before starting an appropriate program
• Gradual warm up for 10 minutes and 20-30 minutes aerobic session
• Maintain your target heart rate (Ask your Trainer/Instructor/Doctor)
• Proper clothing and shoes for appropriate surface
• If you develop any pain or discomfort after exercising you should inform it to your (Trainer/Instructor/Doctor)
• Gradual progression
• Appropriate cool down
• Aerobics/CV training should be done at least 3 times a week
• Major Benefits:
• Increase lung capacity
• Increase circulation
• Lowers fat level
• Burns more calories
• Lowering blood pressure (due to efficient heart function)
• Faster recovery from strenuous activity
• Improves muscle and skeletal tone

 

With this basic knowledge, your next walk or aerobic class will be something to look forward to, –  as aerobic exercise is one of the best natural medicines you can give your heart and lungs!

Whether or not High Intensity Training (H.I.T.) is safe to practice is one of the most frequently asked questions I hear universally from clients as well as many other fitness enthusiasts.

People often wonder if and how they should try and incorporate H.I.T. into their exercise and fitness routines, and if by doing more sessions or more repetitions of each session if they will be able to  achieve faster results.

The recent surge in the sudden popularity of H.I.T. is largely due to a result of the increased publicity and hype regarding the “miraculous” and “immediate” results possible by doing H.I.T. reported by both the Fitness and Fashion industry media as well as the inordinate amount of discussion about H.I.T.  across a range of social media outlets portraying H.I.T. as the “total solution” and answer to all of your fitness goals, and hopes and dreams. In other words, there has been a great deal of inaccuracies reported regarding the truth about H.I.T. which, in reality does not enable you to simply obtain your ideal body quickly and cheaply.  However, done correctly AND with proper supervision by a professional fitness instruction, H.I.T. can be an effective method of fitness training for you, but it is NOT an overnight or “quick-fix” one-stop solution.  It is therefore crucially important to be aware of what H.I.T. is and what it is NOT.

 

Here are some common myths to help guide you:

Common Myths About H.I.T.

• I.T. will enable you to obtain a “ripped body” quickly and safely.
• I.T. will enable you to push your mind and body to its maximum in a minimal amount of time.
• I.T. allows you to place a low emphasis on nutrition and recovery, as long as you have the will to succeed.
• It is realistic to use professional fitness models to demonstrate how H.I.T. can work for you.

 

As a practice, H.I.T. has been an integral part of overall sports conditioning training for decades to help athletes increase their strength and performance. Over my 15 year career in training professional athletes and clients worldwide, I would agree that this described kind of H.I.T. is authentic and truly is the “real deal”. Regardless of whether or not you practice H.I.T. as it has been performed historically, or if you choose instead to participate in one of the more recent H.I.T. programs designed and created by fitness professionals, it is vital to consider the following factors in conjunction with a selection of practical exercises according to your particular goals, as follows:

Benefits of High Intensity Training (H.I.T.) Done Properly

When you progress with H.I.T. at a rate appropriate to your initial level of fitness, your body’s energy systems are challenged in such a manner resulting in a post caloric burning effect up to 38 hours it is known among fitness industry as “Exercise Post Oxygen Consumption” (EPOC), or “Afterburn”.

 

H.I.T. is a time efficient form of exercise and a type of highly intense physical activity which will enable you to achieve double the amount of benefits than other forms of more leisurely forms of regular exercise including a more intense excess post exercise oxygen consumption (EPOC) or post work-out calorie burning effect (commonly known as “after-burn”).

 

H.I.T. is a more intelligent way to reach your fitness goals, – whether you want to improve your health, reduce weight and/or improve your physical appearance.

H.I.T. provides both an intense physical and mental challenge to your body and mind, – “In mens sana en corpore sano” (A healthy mind in a healthy body)!

Done properly, and under the supervised professional fitness guidance, by practicing H.I.T., physical results are visible in a short period of time.

However, prior to undertaking a serious program of H.I.T., you should only do so under the supervision of a credible and diligent fitness professional. In addition, you should only consider participating in a H.I.T. program that will encompass the following list of health and fitness protocols:

 

• Health history
• Exercise history and Current Fitness Level/Ability
• Movement ability
• Nutrition intake and dietary planning
• Rest and Recovery
• Exercise programming and progression
• Negative or Positive effect on health & fitness
• Environmental factors (i.e. heat index, impact of exercising at different altitudes)

 

Genetics, as well as your state of mental and physical health, plays a contributing role  in planning  your health, fitness and performance goals.  For example, personally, I love Basketball and American Football, and would love to imagine myself playing for the Miami Heat or Miami Dolphins since I have the right mind set and mental fortitude, as well as the agility, speed, strength and maintain proper nutrition accordingly.  However, the reality is that, I’m too short for Basketball and I don’t have the muscle size to join the NFL, – so “it is what it is”.  So instead, the best option for me would be to select a skill related sport, such as Fencing or a weight class sport like Boxing or Mixed Martial Arts (MMA).

 

Once you come to terms with your goals, challenges, and the realities of your own physical and mental limitations, you can embrace a plan of action for H.I.T. that is right for you.  No matter what physical or mental challenges or limitation you may encounter, a structured and supervised H.I.T. program will still enable you to challenge yourself to give your personal best and improve your training every day regardless of your age, gender, or level of fitness!

 

Since the Internet and social media outlets are often flooded with an overwhelming amount of misinformation, it is a challenge to disseminate all of this information in their efforts to obtain quick and lasting fitness results by naively undertaking a misguided or improperly structured H.I.T. program. However, there is a way to combat this overflow of misinformation by using common sense and understanding that a successful H.I.T. program requires a significant amount of patience to progress and build a solid base of fitness.  Conversely, a lack of appreciation for the time it takes to do H.I.T. properly, can decrease your immunity, increase your chances for the onset of injury, lower your metabolism, and increase your negative hormone response (i.e. raise your cortisol levels) due to the mental and physical stress of increased frustration over lack of immediate results.

 

In addition, it is important to keep in mind that while we might admire the incredible and impressive level of physical fitness of a particular professional athlete, or a fitness model, their results did not happen overnight! These fitness professionals have devoted their careers and their lives to achieving the kind of physical fitness that is generally not realistic for the general population.  In fact, it is worth a reminder that these fitness professionals have invested time (AND years), money, dedication, commitment, sacrifice, hard work, clean nutrition and proper recovery with a plan of good fitness.

 

When training new clients in any H.I.T. program, the pace at which they progress initially depends on their level of fitness and overall health at the commencement of any training program, as well as their mental attitude and commitment to improving their fitness level.  As part of my initial fitness assessment process for all of my H.I.T. clients, I begin training in the first phase of training with a gradual progression of exercises such as a combination of the use of bands, cables, personal bodyweight, free weights and medicine balls.  Then, I would consider,  when appropriate, moving on to the use of punching bags and the use of mitts.  This training progression would increase incrementally as fitness improves.  These principles apply across the full  spectrum of fitness modalities (Cardio, Strength, SAQ, Power, Flexibility and Stability) as well in order to ensure that my clients are guided to achieve their goals and personal bests in a thorough in-depth professional guided manner.

 

Fad exercises often are characterized by unseemingly inter-connected arbitrary exercises claiming to challenge individuals to  burn more calories per minute without providing all relevant information pertaining to specifics calories burned or detailing relevant health risks In addition, often the rationale and justification behind using various protocols (e.g. sprints, Olympic lifts, muscle ups, box jumps in succession) are not provided in any appropriate level of detail to ensure adequate health safety and minimize risk of injury.

 

In other words, just because an exercise is difficult, it does not mean it is in your best health benefit or fitness interest to perform it nor will it necessarily help you achieve your goals.  The key to successful H.I.T. is a full awareness of what H.I.T. should and should not be.  With the proper knowledge of H.I.T., comes power, and if done properly, H.I.T. can be an extremely beneficial form of exercise and training.

 

However, conversely, if you apply H.I.T. protocols on unconditioned individuals (without adequate prior long-term exercise progression), science, application and medical evidence indicates that such highly  repetitive and intense exercises can affect your health and fitness in a negative and potentially damaging manner.

 

If H.I.T. is not done correctly, you may be at risk for some of these alarming negative effects as follows:

 

• I.T. can decrease metabolism if you don’t plan nutrition, exercise programming and recovery accordingly and under professional supervision.
• I.T. can raise blood pressure and heart rate to a dangerous level and contribute to the  onset of cardiovascular (CV) health risks and possible disease.
• I.T.  done incorrectly can lead to the overstraining of muscles and joints  and possibly lead to further acute or chronic injury.
• I.T.  can cause a possible decrease in blood glucose level and thus diminish energy level and impact quality of performance during training.
• I.T. can negatively impact your endocrine system, lowering your immunity and leaving you susceptible to developing coughs, colds, fevers, and  other viral and bacterial infections due to lack of appropriate immune and hormonal functions.
• I.T. can also unnecessarily cause exercise induced Asthma and exercise induced Rhabdomyolysis (i.e. when muscle protein leaks into the blood stream and causes  acute renal failure, blood clotting, abnormal heart rhythm due to elevation of blood potassium).

Therefore, if you are intent on benefitting from what can be a highly beneficial form of serious exercise, done properly and under adequate supervision, H.I.T. can be highly beneficial.  Please keep in mind though, these crucial steps when doing H.I.T. training to ensure you reach your goals in a healthy, progressive and a sustainable way, as follows:

Is the exercise routine comfortable for your body to execute with proper technique?

Consult a trained Fitness professional at each level of fitness progression to help you gauge the appropriate pace and level of progression suited to your fitness level as you advance.

 

If you do consult a Fitness Trainer, ensure that he or she possesses the appropriate Fitness Industry credentials, background, and experience, in addition to a proven track record of success.  When working with a Fitness Trainer, always seek clarification on any exercises, etc. and inform him or her if you experience any pain while exercising.  A good trainer not only is happy to answer questions, but also welcomes them, as a sign of sincere commitment!

 

Adhere to a plan of healthy and adequate eating as much as you take care in following a supervised progressive plan of safe and properly supervised H.I.T. Do not be tempted by lures of offers of “free” or quick fix exercises or diets that promise you instant results, or simply look “cool”. If it sounds too good to be true, it probably is!

 

Above all be patient, and remember that in order to help you achieve your short and long term health and fitness goals – it will not happen overnight. Once you are engaged in a long term commitment to your health and life fitness, and understand that good health and fitness is a way of living that you must embrace for the rest of your life, with adequate education, training, and knowledge, will come this power, – the power for you to make the best and smartest choices for your health

Eating small meals every 2-3 hours will increase your metabolism and reduce fat storage. Make sure that these are healthy meals containing balanced amounts of protein, carbohydrates and fat.

During your workouts do exercises that incorporate compound movements rather than simple ones. This will not only help in burning more calories, but will also tone more muscle at once!

Fat free foods, when eaten in excess, will still be stored as fat! Fat free cookies and crackers are made up of a whole lot of SUGAR! The secret is out! Sugar is just as fattening of a substance than fat itself, when eaten in excess.

Pump some iron! Did you know that 1 lb of muscle burns 30-50 calories per day, while 1 lb of fat only burns about 9 calories per day? The more muscle your body contains the more calories you burn each day.

Make a habit of weighting and measuring yourself monthly and tracking your gains and losses. This will prevent gradual weight gain from creeping up when you least expect it.

Millions of people drink an average of 2 regular soft drinks a day, which is a total of 300 calories. When you add these extra 300 calories up over a year, the result will be over 15kg of weight gain!

The easiest way to effortlessly lose weight is to not eat three hours before bed. By doing so, you will reduce the amount of fat your body stores throughout the night.

6 Components of Good Fitness

A good fitness program should include the following components of physical activity; rest; and nutrition:

• Cardio Vascular & Respiratory (heart, lung and circulatory benefits)
• Strength Training (musculoskeletal)
• Flexibility (e.g. increasing range of motion etc.)
• Functional Training (movement specific)
• Rest (mental and physical)
• Nutrition (well-balanced)

However, the majority of most people only focuses on one of the above components, and overlooks the other vital benefits that are instrumental to making the difference between an effective fitness program and an unsuccessful one.

If you can make a commitment to yourself to modify  your daily diet and approach towards your long term fitness, you are well on your way to making a significant difference in your life to reduce stress, gain more energy, and enjoy long term health benefits.  In addition, you can further ensure your long-term success if you not only practice “clean eating” and a balance of a variety of regular physical activity (e.g. CV, strength training, sports conditioning, etc.), but also if you do so under the proper supervision of a trained fitness professional.

1) Cardio Vascular/Respiratory Exercise:

Purpose: Getting oxygen to your working muscle while removing your metabolic waste products thereby improving your heart, lung and circulatory function.

Duration: Ideally 20-30 minutes.  The amount of time you exercise would require modification if you are under medical supervision. Consider your fitness level (Duration and intensity should be modified) before beginning exercise.

Health Benefits: Cardio vascular exercise can help you reduce your (LDL, – i.e. bad) cholesterol level, prevent heart and lung disease, lower your blood sugar level, reduce your risk for hypertension.

Common Activities: Swimming, Aerobic Classes, Cycling, Walking the Dog, Hiking, evening or morning walks with your family and friends.

2) Strength Training:

Purpose: Improve the function of your musculoskeletal system by increasing your strength and power and muscular endurance.

Duration: This can be in the form of resistance training (under supervision), with the appropriate amount of proper weight, rounds and repetitions (reps,) of each type of exercise/(a set), as well as adequate rest for a healthy adult, e.g. –  3 sets of 6-10 repetitions for each major muscle group with 30 seconds rest inbetween rounds is ideal.

Benefits: Strength training can aid not only in the prevention and controlling of Osteoporosis, other types of Arthritis, muscle imbalances, rehabilitation from injury, but also will help you increase the ease and ability in which you will be able to perform your daily physical activities.

Common Activities: Sports activities (like lifting heavy weights and other strength training), carrying your kids, moving furniture, lifting heavy objects etc.  Strength Training protocols may vary in athletic training for different sports will cover them in a subsequent follow up article in the near future.

3) Flexibility:

Purpose: Improve your ability to flex, – i.e. extend and rotate around your joints without injury and restriction.

Duration: In general, flexibility exercises can be done in the form of static stretching (without movement) ideally hold each major muscle to the point of stretch and “NOT TO THE POINT OF PAIN” time limit is 40 – 60 seconds and then repeated one to two times.

Benefits:  Regularly performing flexibility exercises will enable you to increase your range and freedom of motion, your ability to perform daily activities with ease, as well as to reduce and minimize any muscle tension.

Common Activities: Reaching for an object upwards, bending down, sudden turning and almost any activity.

4) Functional Training:

Purpose: Enhance daily activity (walking, lifting, carrying etc.) or specific activity (Sports specific, physical rehabilitation specific etc.)

Duration: Can be repeated as you often as you required for a specific task without over-taxing your body in specific way to aid your intended final tasks (E.g. – while playing tennis on a clay surface tennis court, you might rally for an average of 15 seconds, rest 15 seconds, and repeat the cycle again with the same activity until you have achieved a comfortable level of physical challenge.

Benefits:  Regularly doing functional training not only will enable you to be able to reduce the risk of activity related injury and but also improve your productivity in a specific task with less physical stress on your body.

Common Activities:  household chores, playing with kids, cooking, sports and other physical activities, – e.g. anything from recreational physical activities, to competitive sports, to post rehabilitative corrective exercises and sports conditioning.

5) Rest:

Purpose: To recover from mental and physical stress.

Duration: Allocate one to two hours a day to relax and get adequate sleep also one day a week to totally relax.

Benefits:  Regularly  ensuring your body gets an appropriate amount of daily rest will aid in the prevention and control of mental and physical stress found to be linked with certain Cancers, high blood pressure, heart disease, gastrointestinal tract issues, and stress fractures.

Common Activities: Regular massages, Jacuzzi/or spa therapy, listening to music, spending time outdoors in a natural and calm setting, many forms of meditation, etc.

6) Nutrition:

Purpose: To maintain and regulate bodily functions.

Key components: Proteins (repair body cells), Carbohydrates and Fat (provide source of energy) Vitamins and minerals (regulate bodily functions).

Benefits:  Maintaining proper and balanced nutrition can aid not only in the prevention of a number of diet related diseases, provide adequate energy for your bodily functions, but also help facilitate the healing of physical injuries.

As babies, from the moment we’re born, we’re developing an ability to control our movements. The classic case being the ability to crawl, stand, walk, and run. After years of growing and learning, we eventually get to the point where we’ve achieved mastery and no longer have to think about how our body moves and functions in order to perform the action. Suddenly, the focus you have on keeping your balance isn’t important, so we stop thinking about it.

The same is true for most people you see in the gym today. For most people, going through the motions and showing up to their gym routines day in, day out is enough. The focus is all on what’s for dinner or what you’re going to do after the gym.

Well, there’s more to it than that.

Drugs and scandals aside, there are reasons why the top bodybuilders are bigger than everyone else. It’s not just your typical repetition, passion, and love for the sport. One of the biggest differences is how they perform the exercises. This is where developing your mind-muscle connection comes in.

What is the Mind-Muscle connection?

 

When you grab the device you’re reading on, moving your fingers and arms to get you there, you’re probably not thinking about the individual actions each muscle has to perform in order for the movement to happen. Actually, you’d probably go crazy if you tried to. But one of the keys to muscle-building success is the ability to control, fire, and relax those muscles on demand. This is called the ‘mind-muscle’ connection. And just like learning how to walk, you have to develop it over time. But how do you develop superior mind-muscle connection?

Through the power of your mind, of course! Kind of self-explanatory, isn’t it? I mean, it’s all in the name, after all.

But because it’s that obvious, perhaps that’s why most people don’t employ a greater focus on improving it.

The main idea behind establishing a greater sense of mind-muscle connection in bodybuilding is to employ the maximum potential (and number of fibers) of the targeted muscle to contract, therefore enhancing your muscle pump, efficiency of the muscle, damage to the muscle, and subsequent repair of the muscle, which gets you closer to your bodybuilding goals.

Basically, it’s using your mind to control the most efficient way to perform the action.

But realistically, if you can pick up a weight and do a biceps curl, you’ve already got some degree of mind-muscle control. But what if you can’t feel them burning after 2 sets of 12 reps?

Then you probably need to learn how to increase the connection between your mind and your muscle for it to fire more efficiently.

The best 4 ways to improve mind-muscle connection

1. Visualization

The first way is through visualization. After all, what the mind can conceive and believe it can achieve. The same is true for building muscle. If your mind doesn’t believe it, your body won’t follow.

This is why it’s important to always visualize yourself performing the movement successfully prior to doing it. When you’re visualizing the movement, focus on imagining your entire muscle contracting forcefully and try to imagine all the blood rushing into your muscle. This establishes a much better connection with your body and focuses your mind on the targeted muscle in question.

As a side note, it’s also extremely beneficial to envision your entire workout prior to even stepping foot in the gym. This will create a stronger mind-muscle connection throughout your entire body, setting yourself up for a successful workout.

2. Warm up with perfect sets and low weight reps

Warming up with light weight, perfect form sets prior to performing your working sets is a great way to establish your mind-muscle connection. Using light weights allows you to concentrate harder on your squeezing and contracting with the target muscle. Once you’ve established the initial connection with your warm up sets, add more weight and try to keep that connection going. If you’ve lost it, that probably means that you’ve gone too heavy, too fast.

Remember, in bodybuilding, it’s important to leave your ego at the door. Focus on maximum contraction of the muscle, not the kilos of weight you move.

3. Touch, Feel, and Flex

In between or just before beginning another set, give your muscles a touch, feel, and flex. This drives more blood into the muscle prior to performing the movement and keeps your connection going. The additional benefit of touching your muscle while it’s flexed also brings a physical kind of mind-muscle connection, which aids and strengthens your contractions overall.

4. Leave Your Ego At The Door!

One of the most common reasons why people fail to develop a proper Mind-Muscle Connection is because they are obsessed with pushing more and more weight. Forget about how much weight you’re pushing, concentrate instead on the quality of each repetition.

 

Simply put, you can train as hard as you want but if your Mind-Muscle Connection is not fully developed you will never reach your full potential. Getting into the ‘zone’ in sports is one of the toughest things to do but it is one of the most vital aspects of it.

Training hard is important, and of course everybody wants to lift big weights. Letting go of your ego can be a difficult thing to do. Nevertheless, if you want to make serious gains it’s something that you absolutely have to do. There’s no point in working your butt off if you’re not working your muscles effectively.

 

Think of all that wasted energy. We all want to be able to brag about how much we lift; it’s a part of the game. But if you never master the Mind-Muscle Connection you’re never going to make the big gains you dream about. It’s time to start training smarter not harder.

GYM is indeed a holy place for those who are dedicated to fitness activities and living the Fit Lifestyle. It is a unique environment where people come to improve their bodies and feel better about themselves. And it’s not a place for one but rather for everyone who are in different ages, different backgrounds and have different fitness levels. Most gyms have a written set of rules to govern our behavior while working out however, there is also an unwritten code of behavior that is not always readily apparent to sometimes even the most advanced of us. These Dos and Don’ts will guide you on behavior within a gym.

DOs

Wipe it off
We all are sweating when we are working out. But none of us want to deal with another’s sweat when they take over the machine. Always make sure to wipe your sweat off from the machine before you change over to the next.

Everyone gets a chance
We all want a go with the treadmill. But that one person is always on it. Don’t be a magnet to the machines. Changeover is a good thing. It will add variation to your workout and others will get a chance to use it as well. Plan your time on one machine. Especially on cardio workouts. Let the next person knows how much time left if you can. It will be very helpful.

Trust your instructor
If you are a newbie to the gym, it’s always good to get the help of an instructor. However, if an instructor advised you on something, it’s always best to accept it. If you try to argue the relationship may go down the drain. Believe me, he knows what he is telling.

Arrive Early
Arriving early = less waiting when it comes to machines. And best of all you could prepare your schedule accordingly without a hurry to go home and could complete it successfully.

Be gentle in the locker room
Locker room is a vital part of the gym. No one likes to be in close vicinity with an individual with bad manners. This is a time to show your true colors. Be gentle as locker room is for every member.

Unloading your weights
Make sure you unload your weights and put them back where you found them. It’s not the next person’s task. It’s yours.

It’s nice to wear a deodorant
This is not a must but something that most of the gym goers tend to do. Wear a deodorant. Though gym is a place where people sweat, everyone likes to be in an odorless environment.

Make your surrounding clean
This is an essential part when it comes to a gym. Make sure your towel, water bottle is in your gym bag and the gym bag is in the right place so no one is disturbed with your stuff.

DON’Ts

Don’t be a peeping Tom
This is a big NO NO. Yes, there are ladies coming in to the gym. Yes, they may wear tight gym wear. But if you start checking on them by skipping your workouts, it will be a waste. A useless time spent in the gym. And people may start disliking you and your behavior. Always obey one another. Be friendly.

No territory
Gym is for all the members. Not only for you. Marking your territory with the next machine you are going to use is a big NO NO. Because most of the time it’s 1st come 1st use basis. Not all gyms have the luxury of keeping 10-15 treadmills.

Newbies
There are people with different levels of experience at a gym. From the Beginner to the expert. The new comers may do an exercise wrong. Please correct them instead of bullying them or taking pictures of their mishaps to post online. And always remember that you were once a beginner too so be kind to them and that will have a positive light on their fitness journey.

Smartphone
It’s not easy to workout when you have distractions. Especially a smartphone that could make you scroll away for hours so you will forget your next exercise. The gym selfies, text messages and social media can wait until you finish off the day.
Chatting/ Flirting
Another distraction and this time not only to you but to the other person as well. And before you know, you will be all warmed down. No one is coming to the gym to waste time. But a small chat can go a long way. Say Hi to people but don’t let anyone drag you to No Workout zone in the gym and no one expects the same from you too.

Mind your Gum
Hygiene is always something to be considered in a gym. Chewing gum is ok but refrain from sticking it on weights, benches or just dropping on the floor.

Everyone hates Showoffs
Racking on heaps of weights that you can hardly lift is not a key to impress anyone. But you could be friendly, polite and helpful so you could be a star in the gym.

 

 

~Written by – Shehan Perera

Testosterone is the most important male sex hormone. It is natural for testosterone levels to decline as a person ages, but there are steps that they can take to slow, and perhaps reverse, the process.

During puberty in boys, testosterone is one of the main drivers of physical changes like increased muscle, deeper voice and hair growth. However, having optimal levels is also important throughout adulthood and even during old age.

In adults, healthy levels are important for general health, disease risk, body composition, sexual function and just about everything else .

Additionally, increasing your testosterone levels can cause rapid gains in muscle mass and vitality in only a matter of weeks.

Here are 8 evidence-based ways to increase testosterone levels naturally.

1. Exercise and Lift Weights

 

Exercise is one of the most effective ways to prevent many lifestyle-related diseases. Interestingly, it can also boost your testosterone.

A large review study found that people who exercised regularly had higher testosterone levels. In the elderly, exercise increases testosterone levels, fitness and reaction time

New research in obese men suggests that increased physical activity was even more beneficial than a weight loss diet for increasing testosterone levels

Resistance training, such as weight lifting, is the best type of exercise to boost testosterone in both the short- and long-term.

High-intensity interval training (HIIT) can also be very effective, although all types of exercise should work to some extent.

Taking caffeine and creatine monohydrate as supplements may further boost your levels when combined with a training program

BOTTOM LINE:All forms of exercise may increase your testosterone levels. Weight lifting and high-intensity interval training are the most effective.

2. Eat Protein, Fat and Carbs

What you eat has a major impact on testosterone as well as other hormone levels. Therefore, you must pay attention to your long-term calorie intake and diet strategy.

Constant dieting or overeating may disrupt your testosterone levels.

Eating enough protein can help maintain healthy levels and aid in fat loss, which is also associated with your testosterone.

Carb intake also plays a role, with research showing carbs can help optimize testosterone levels during resistance training .

However, research demonstrates that sufficient healthy fats are also beneficial for testosterone and health.

A diet based mainly on whole foods is best, with a healthy balance of fat, protein and carbs. This can optimize both hormone levels and long-term health.

BOTTOM LINE:Don’t overeat and don’t restrict calories too much for too long. Try to eat balanced amounts of carbs, fat and protein.

3. Stress reduction

Managing stress may help to increase testosterone levels. Long-term and chronic stress is dangerous and can lead to many issues in the body.

Stress elevates the hormone cortisol, which is responsible for managing a variety of processes, including immune response and metabolism.

Elevated cortisol negatively impacts testosterone. One 2016 study found that stressful events contributed to erratic changes to testosterone levels in males.

In the 2 months before their final exams, 58 male and female medical students filled in questionnaires and gave saliva samples while under exam stress.

The men in the study showed significant increases in salivary testosterone under exam stress, while the women had substantially decreased testosterone levels.

The researchers suggest the stress response in the male study participants resulted in aggression, emotional inhibition, and rumination, and this could explain the differences in the sexes.

4. Get Some Sun or Take a Vitamin D Supplement

Vitamin D is quickly becoming one of the world’s most popular vitamins. Research has shown that it has various health benefits, and may also work as a natural testosterone booster.

Despite its importance, nearly half of the US population is deficient in vitamin D, and an even higher percentage has sub-optimal levels .

A 12-month study found that supplementing with around 3,000 IU of vitamin D3 per day increased testosterone levels by around 25%.

In the elderly, vitamin D and calcium also optimized testosterone levels, which led to a reduced risk of falling.

To boost testosterone and reap the other benefits of vitamin D, try to get regular exposure to sunlight or take around 3,000 IU of a vitamin D3 supplement daily.

BOTTOM LINE:Vitamin D3 supplements may boost testosterone levels, especially in the elderly and people who have low blood levels of vitamin D

5. Take Vitamin and Mineral Supplements

 

Although the benefits of multivitamins are hotly debated, specific vitamins and minerals may be beneficial.

In one study, zinc and vitamin B supplements increased sperm quality by 74%. Zinc also boosts testosterone in athletes and those who are deficient in zinc.

Other studies also suggest vitamins A, C and E can play a role in your sex hormone and testosterone levels, although more research is needed.

Out of all the vitamins and minerals available, the research on testosterone shows vitamin D and zinc supplements may be best.

BOTTOM LINE:Vitamin D and zinc have the strongest evidence as testosterone boosters. Other micronutrients may also have benefits, but require further research.

6. Get Plenty of Restful, High-Quality Sleep

Getting good sleep is just as important for your health as diet and exercise.

 

It may also have major effects on your testosterone levels.

The ideal amount of sleep varies from person to person, but one study found that sleeping only 5 hours per night was linked to a 15% reduction in testosterone levels.

One long-term study observed that those who slept only four hours per night had borderline deficient levels .

Other long-term studies support this. One study calculated that for every additional hour of sleep you get, testosterone levels rise 15% higher, on average.

Although some people seem to do fine with less sleep, research suggests around 7–10 hours of sleep per night is best for long-term health and your testosterone.

BOTTOM LINE:Make sure you get plenty of high-quality sleep to maintain healthy testosterone levels and optimize your long-term health.

7. Take Some of These Natural Testosterone Boosters

Only a few natural testosterone boosters are supported by scientific studies. The herb with the most research behind it is called ashwagandha.

One study tested the effects of this herb on infertile men and found a 17% increase in testosterone levels and a 167% increase in sperm count .

In healthy men, ashwagandha increased levels by 15%. Another study found it lowered cortisol by around 25%, which may also aid testosterone.

Ginger extract may also boost your levels. It is a delicious herb that also provides various other health benefits .

Most of the research on ginger has been done in animals. However, one study in infertile humans found that ginger can boost testosterone levels by 17% and increase levels of other key sex hormones.

Other popular herbs that are supported by some studies in both animals and humans include horny goat weed, Mucuna pruriens, shilajit and tongkat ali.

Yet it’s important to note that most of the positive research has been conducted in mice or infertile humans with low testosterone levels.

If you have healthy testosterone function and normal levels, it is unclear whether you will benefit much from these supplements.

BOTTOM LINE:Several herbal supplements are a natural way to boost testosterone for those with infertility or low levels.

8. Follow a Healthy Lifestyle and Avoid Estrogen-like Compounds

There are several other factors that may affect your hormone levels. A healthy sex life plays an important role in regulating your sex hormone and testosterone levels .

High exposure to estrogen-like chemicals may also affect your levels, so try to minimize daily exposure to BPA, parabens and other chemicals found in some types of plastic .

It’s probably no surprise that excess alcohol or drug use, whether it’s medical or recreational, can also decrease testosterone levels.

In contrast, laughter, happiness and success may help boost your health and testosterone levels — so make sure they’re a part of your daily life .

BOTTOM LINE:Reducing exposure to estrogen-like chemicals, alcohol and drugs can positively affect your testosterone levels and health.

Why Do Testosterone Levels Matter?

From the age of 25–30, a man’s testosterone levels naturally start to decline. This is a problem because strong research shows a link between low testosterone and obesity, increased disease risk and premature death.

Healthy testosterone levels are also important for women, along with other key hormones such as estrogen and progesterone.

Therefore, everyone should take the necessary lifestyle steps to optimize testosterone levels. You will improve your health and body at the same time.