Today we are working with Silk, a company that we believe in one and one who wants to create products and experiences that help people live and feel healthier.
So today our mission is to offer you some of our own advice for physically and mental wellness! Of course we share a lot of recipes and tips for eating better, but how about exercise? In case you’re torn on the best ways to get in shape, here’s an overview of some of our favorite ways to workout so you can decide which one best fits your lifestyle.
Why it rocks: You increase your strength, maintain lean muscle mass (or even gain a bit), improve your posture, and develop an athletic physique.
Time needed: 15 – 40 minutes
Equipment used: Your own body and anything that has weight (water bottles, stools, cast-iron skillet…)
Exercises: Squats, lunges, push-ups, presses, curls, plank, crunches, and deadlifts.
How to get started: Start with a light warm-up where you slowly rotate all your joints, going from head to feet (that’s necessary to produce liquid to lubricate joints so they move nice and smoothly). Choose one or two exercise involving many muscles or large muscle groups (e.g. squat, lunge, press, push-up, deadlift). Do it with only your bodyweight first, and if it feels easy, move to weighted variety. Perform 2 – 3 sets of 8 – 12 reps. If you have difficulty with a particular exercise, you can either do it for fewer reps or use an easier variation (e.g. push-ups on your knees or with hands elevated). Then move to exercises which work only one or two muscles (curls, abs work). Perform 1 – 3 sets, up to 15 reps. If it is a static hold like the plank, set a timer and try to increase the time. When an exercise becomes easy, add some more weight or try more difficult variants (adding reps won’t be effective).
What to expect: Muscle soreness the next day or two is okay if you are new to exercise or have had a long break. It should disappear when you get used to it. If you have any sort of joint pain, speak with your physician since it’s by no means a good response.
Why it rocks: You increase your endurance, have no gasping anymore, and it helps in the prevention mean of cardio-vascular diseases
Time needed: 5 – 30 min
Equipment used: Your own body, jumping rope, bike, any sort of cardio machine you happen to have
Exercise: Walking, running, jogging, riding a bike, hopping, machine work, dancing
How to get started: Classical cardio workouts are repetitive movements ranging from light to high intensity. High-intensity exercise is done for a short period of time while low-intense can take pretty long. Whatever you’re doing, start your workout very light (e.g. if you plan to run, start with walking). Once you feel okay, increase your speed and work out for your desired amount of time (keep it moderate at the beginning). You can ride a regular or stationary bike, run outdoors or even on the spot, perform rope jumping or even dance to your favorite music. Be sure to go back slowly, doing some light work before you stop completely. Again, when it gets easy, you can either add some time or increase your speed a little.
What to expect: You may be out of breath at the end and sweat a lot. But if you have dizziness, weakness or your pulse is really high, you’d better stop and go lighter next time. If any joint pain is present, consult with your physician.
Why it rocks: You become more flexible and increase your joint mobility
Time needed: 10 – 20 min
Equipment used: Your own body, yoga mat
Exercise: Bending, stretches for specific muscles and joints (e.g. quad stretch, wrist stretch), either static or dynamic
How to get started: If you’re completely new to stretching, I suggest you look for some videos on YouTube, because it’s pretty tricky to explain with words. I also suggest you mix static and dynamic stretches to have a well-balanced workout. As always, start light and find your current ROM (range of motion). Perform each stretch 1 – 3 times. When you get more advanced, try to increase your ROM slowly, but don’t hurry things up
What to expect: During a workout you may (and should) feel some discomfort and may be even light pangs. Don’t go for things that really hurt. Also, you may feel that the same exercise feels easier when you try it second time in the same workout.
Workout: “Body and Mind” practices (yoga, tai-chi etc.)
Why it rocks: It helps you to be more present (and happy), feel your body better and also improves your flexibility and balance
Time needed: 5 – 30 min
Equipment used: your own body, yoga mat
Exercise: some static positions or sequences of these, while you keep your focus on your body and breathing
How to get started: Although it may seem difficult to start on your own here, there is a lot of information available too. You can read about different asanas or check basic tai-chi movements on YouTube. These workouts are not quite as intense and the biggest difficulty is keeping your focus (be sure nothing would disturb you). As always, start with something not too complicated, e.g. try to master 3 simple yoga asanas. Although such exercise mostly don’t require any special warm-up, some joint rotation prior to it definitely won’t hurt.
What to expect: You shouldn’t normally have any sort of pain, but be ready to cope with distractions.
Choosing the right one
So, now you have information about different types of workout. How to choose the one that is right for you?
Answer these questions:
- Do I enjoy such exercise?
- Does the workout look like fun?
- Would I be able to stick to it for at least a month?
If you say “yes” to every question – congrats! That seems like a good choice. If you’re not sure about one or two, then may be consider another option. Or just give it a try for some time and see how it goes.
This conversation is sponsored by Silk. The opinions and text are all mine.