Day 3. Muscle is health.
The older we get, the healthier we need to be.
Phrase of the day: You can only stay healthy by engaging your body.
At the end of the article are the tasks and workout of the day.
Our body expects us to move, it is programmed to move. But we move less and less, get sick more often, and don't feel happy. A sedentary lifestyle makes us less healthy and less joyful. Many health problems can be solved simply by adding more movement to your life.
Most people don't get enough physical work and therefore have poor health. We sit too much. What a 60-year-old could do 100 years ago, today a 20-year-old cannot do.The less we move, the less energy and health we have.
We have learned how to heal and live longer, but old age is inconceivable without pills and complaints about how we feel. Sickness is not a norm of aging, it is the result of an unhealthy diet and a sedentary lifestyle. And old age is not about age, it's about loss of muscle tissue.
In today's world, fitness helps to solve the problem of lack of movement and physical activity.
You can only maintain your health by engaging your body. The more you use it, the better it gets.
Obesity, diabetes, and lack of muscle mass are the crises of our generation.
If the percentage of fat tissue in the body is higher than the percentage of muscle tissue, it is not about health and longevity. It indicates that a person's lifestyle is predominantly sedentary, leading to back problems, joint problems, excess weight, and heart failure.
Low muscle mass means sluggish metabolism, which leads to various diseases and rapid aging of the body. From the age of 30 muscle mass begins to decrease. By the age of 50, 40% of muscle tissue is lost, replaced by fatty tissue, and overweight.
I am seeing more and more overweight children and this only confirms the human delusion on the subject of nutrition and health, which has been passed down from generation to generation. We don't doubt, we just believe. So much so that we are not embarrassed by relatives and family members who often complain of colds and lack of energy, heart disease, diabetes, and cancer. We continue to adopt family traditions in diet and lifestyle, habits, and standards of society. We trust what the majority does. But the majority is run by society, and society is far from always concerned about human health.
Otherwise, we would all know about the relationship between health, longevity, and percentage of muscle mass. But alas, many people don't realize this, and women are wary of muscle, thinking it's ugly and unfeminine.
Often in old age, women regret that by following fashion standards they have lost their health. Society has created a stereotype of what a woman's body should be like. But it's just a stereotype. Slimness alone is no indicator of health. Women who work out and show off their muscles and athletic bodies with pride - have started to destroy it. A beautiful and sexy woman is healthy, athletic, and energetic.
If you want to be healthy, change your attitude to muscle.
To be in great shape after the age of 60 is rare these days, but there are some people out there who are worth paying attention to and taking an interest in their lifestyle. An example is my mum.
At 65, she doesn't take a single pill! Who among us can boast of such a lifestyle? According to studies, we are the first generation who will live less than their parents, something to think about.
A large proportion of people reduce physical activity as they age. Not only do we exercise less, but we move less in general, which leads to many diseases.
Physical activity helps to slow down aging and promotes health.
The older you get, the healthier you need to be. This means that not only do we need to increase the amount of exercise and definitely add strength training, but also improve our diet, giving preference to vegetable proteins and food made mainly from plant-based products.
What we eat also affects our health and longevity. The way we look and feel at the moment is not only the result of our thoughts and actions in the past and present but also the food that goes into our bodies day after day.
There are a lot of misconceptions on the subject of nutrition. Few people know that milk only harms bones and that large amounts of animal protein in the diet lead to common diseases such as cancer, diabetes, and cardiovascular disease. On a predominantly plant-based diet, you don't create new diseases, and you heal from the ones you already have.
We don't have to eat animal products to live, much less to build muscle mass. I have tested this from personal experience. We don't lose anything by choosing plant-based proteins and plant-based products but rather become stronger and healthier.
This is not only my experience but that of many other athletes who have switched to vegan and plant-based diets.
Tasks of the day:
Cook up something new
Experiment more! For example, start your day with a plant-based breakfast.
At least once a week, buy and cook something new and discover new healthy flavors. This way, you'll have the freedom of choice and your diet will become more varied. I've started to eat better on a plant-based diet than when I used to eat everything. In fact, we eat the same foods that we've been used to since childhood.
Train today without the thought of losing weight.
If your main training goal is to lose weight, change it to something more meaningful. Repeat as a mantra before each workout - I train to be healthy, strong, and resilient. The extra pounds will go away as a result of a healthy diet, exercise, and new healthy habits. Losing weight can be inspiring, but not for long. Losing weight hasn't made me healthier or happier, rather the opposite, the goal of losing weight has worsened not only my physical but also my mental health for years.
When you're working off calories, going to a workout with the sole purpose of losing weight, ask yourself: "How do I feel at this moment? Do I want to live my whole life like this - with the idea of losing weight?"
Plan a sport for the weekend.
To add more movement to your life, make a sports weekend your new healthy habit. Plan a sport today for the coming weekend.
Do a workout of the day.
To start, use small weights like the ones I found in the hotel to match the color of my shorts ;)
I have 8kg dumbbells each at home and I feel like I'm already ready to add more weight to my workouts.
Simplifying your life, but making your workouts harder is a healthy way to go.
Workout of the day: Tabata cardio with dumbells and jump rope.
There is never a dull moment with jump rope and dumbbells. It can be difficult, but it's not boring! Cardio is not just about running. More freedom and variety in your training, team!
Tabata cardio. 12minute.
Exercise technique:
Do a warm-up! Rotate your body to the right and left, bend to the sides and forward, deep squat, and swing your legs and arms. Smile and hop on the mat.
Do all the exercises at your own pace and to the best of your physical ability for the day. If you can't do everything perfectly on the rope at once, smile, I get it wrong and confused too. Training with a jump rope is great cardio and the rope is also a compact piece of equipment that you can carry everywhere with you.
In squats, lunges, planks, and bends do nothing through pain, discomfort is allowed.
If you have persistent low back pain, see a spine specialist first. Knowing the cause of your back pain will speed up the recovery process.
Perform the workout in a good mood. Think good thoughts.
Smile at the end of the workout, give yourself a pat, and thank you for the first steps towards a simple, healthy, and joyful life.