Health & Fitness Lifestyle

5 Tips For Building A Sustainable Workout Program In 2023

5 Tips For Building A Sustainable Workout Program
Written by AmiraAfaf

At the beginning of the winter, I shared with you in this article, in collaboration with Sports Experts, my tips for staying motivated to train throughout the winter.

Here I am again with new tricks to build a good training routine that you can stick to in the long run.

If I have long been one of those who trained for the wrong reasons, I am learning today (it’s a continuous work in progress) to move to feel good both inside and outside.

5 Tips For Building A Sustainable Workout Program

5 Tips For Building A Sustainable Workout Program

Have a good relationship with training

Training is defined differently for everyone. Indeed, this can take different forms depending on the objective(s) set.

In any case, I believe it is ESSENTIAL to train for the right reasons.

You have in mind if you’re going to be in top shape to accomplish all the big projects—a sustainable workout program is necessary.

5 Tips For Building A Sustainable Workout Program


Exercise brings much instant satisfaction.

The endorphins released by sweating lift your spirits, and combining them in sufficient quantities can improve your health and body in just a few weeks.

Because with longevity training, we can prepare our bodies to function correctly in the longest possible future.

“As you age, inactivity and lack of strength can mean you can’t do anything in your life,

You won’t be able to move around either – you can’t climb the stairs to the subway without being out of breath.”

A sedentary lifestyle increases the risk of cardiovascular disease, diabetes, and high blood pressure.

Any exercise regimen requires a regular heartbeat, but longevity requires it even more. ”

Your heart is a muscle, and you need to stimulate it.

Says Stacha-Fleming

[su_quote]”You won’t be able to last more than 10-15 minutes in any workout without a cardiovascular system because your heart will beat faster, and you won’t recover either.” [/su_quote]

In other words, a strong heart is a key to maintaining strength and the rest of the body.

Stitch-Fleming says that for no-equipment cardio at home, “any movement that gets your heart pumping” is fine.

5 Tips For Building A Sustainable Workout Program

Some ideas?

Burpees, jumping jacks, high knees, jump squats, lunges, inchworms, butt kicks, and the march was in place. Or do a 15-minute cardio jump rope.

2. For Your Bones: Strength Training

“You need to work your muscles to signal your bones to get stronger,”

Staha-Fleming says

[su_quote] “By lifting weights, you will become stronger and strengthen your bones, which will help you retain strength in the long run.” [/su_quote]

Your bones’ strength depends on their mineral density, such as calcium.

Lack of exercise leads to more loss of this vital bone mineral (making you more prone to fractures and osteoporosis).

Bone Building Practices

Women, in particular, should prioritize bone-building practices because our bone density decreases through menopause.

Strengthening our bones early on will reduce our susceptibility to injury later in life.

When incorporating strength training into your routine, Stacha-Fleming suggests working with the whole body but emphasizing large muscle groups such as legs, hips, glutes, core, chest, and back.

To easily do it in less than 15 minutes.

5 Tips For Building A Sustainable Workout Program

3. For balance: flexibility and mobility


Flexibility (the ability of your muscles to stretch) and mobility (the power of your joints to reach their full range) are essential for proper movement and balance later in life.

Just ask this 74-year-old Australian who works on his mobility every day.

Yoga flows like the one shown here can help you improve both.

Need a HIIT workout that won’t disturb your neighbors downstairs?

This one is comfortable living in an apartment without burpees and will help you.

Spin Bikes

This foldable spin bike is the perfect way to do your cardio workout at home without taking up an inch of floor space.

Motocross is a mental sport.

More so than most people realize, what you choose to focus on plays a critical role in your success, especially what you think about on race day.

Read More:

Don’t worry about negative things that might happen.

Instead, remember all the hard work you put in before the race and focus on getting your best time during the race.

4. Stretching

5 Tips For Building A Sustainable Workout Program

Stretching is something that even the most passive person can benefit from. Everyone should make this a regular part of their lifestyle.

Stretching helps prevent injury and improves recovery during and after races.

It increases blood circulation in all working muscle groups, not just those that bodybuilders focus on.

5. Flexibility

Flexibility is just as important as strength.

Prepack your race day food. Make sure you fuel up in the morning with a hearty breakfast, lunch, and snacks throughout the day.

Sleep is essential.

Your body produces hormones during sleep that help your muscles grow more white blood cells.

In addition, oxygen intake during sleep will support recovery, mental focus, and mood.

Read More

5 Tips For Building A Sustainable Workout Program















About the author


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