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Keys to Efficient exercising; How to achieve an effective physical fitness

Understanding that exercising is a deliberate coordinated physical movement of the body parts in a systematic way.

The need for exercising transcends outward appearance but also affects our internal processes. It influences the biochemical, physiological and or anatomical state of the body.

The benefits of exercises are so numerous that studies found that in the space of few consistent days, physical health is improved, strength is built, and vital signs are also influenced.

In this article, I will be sharing with you effective ways to exercise efficiently and improve your health as you become progressively better at it.

Generally, exercises are categorised into four major groups.

They are;

  • Endurance or aerobic exercises

  • Strength exercises

  • Flexibility exercises

  • Balance exercises

Endurance or aerobic exercises are those which are of high-intensity and are quickly able to raise your heart rate and cause increased rapid breathing process. They can be done with or without the aid of equipment.

This category feature jogging, brisk walking, swimming, cycling, dancing, jumping ropes, playing sports, etc

Strength exercises are typically the exercises which are used to build body parts and improve muscle growth. They tend to help improve only muscle mass and promote the deposits of fats in the body. Strength exercises involve the use of pieces of equipment or you use your own body weight as one.

They include lifting weights and weighted objects and use of resistance bands.

Flexibility exercises improve and sustain one's quality to bend easily without breaking and the ability to manoeuvre the body at some incredibly difficult positions and form. A typical example of this class of exercise is yoga.

Balance exercises like the name speak about exercising to improve your balance and stamina. Tai-chi is a good example.

These exercises classified above can be done either in a light mode, moderate mode or vigorous modes. this depends also on the type of exercise we are employing.

Light mode exercising is just to raise the heart rate slightly higher than the regular resting rate when not exercising. A level of yoga and meditation promises this.

Moderate mode causes there to be a significant increase in heart rate reading. They allow you to sweat and pant gently increasing circulation and rapid energy burn. While the vigorous mode, on the other hand, is characterised by working seriously hard and causes very rapid breathing and profuse sweating.

But on a general note, the intensity of the exercises are also a factor in how effective the exercises will also be based on the type of exercise chosen.

However, few precautions are to be taken here, you should be sure not to overstretch your self in order not to collapse.

A simple test to keep up is to try talking while you are working out. You should be able to say a short sentence like "I am human". When saying sentences like this is pretty difficult, then you need to slow down a bit.

Keys to exercising effectively

Let us look at a number of key ways to exercise effectively after we have understood how beneficial they are to the body and mind.

  1. Set your heart to it liberally. Make specific goals. Studies have it that when we attach a goal to whatever thing we have put our heart to do, we get to do them almost effortlessly. You will want to set a goal to work with. This includes having a set of routines to follow as a beginner. Make the SMART goal (Specific, Measurable, Achievable, Realistic, Time-bound kind of goal).

  2. Get an accountability partner. Someone you can always exercise with, more like a coach online or offline, with a planned routine.

  3. Use what you have and start where you are. It is not compulsory to have a gym membership. If you can, fine, and if not you can always exercise around your home and neighbourhood. Find what works for you. Some people prefer to exercise outdoors as opposed to some others who love the use of gym equipment. Also, this depends on the category you chose.

  4. Inculcate exercises into your daily activities. By doing this, you will be conscious of your exercise time. Adding some simple routines at work like using the stairs three to five times daily also will count and add up. You will be closer to your goals.

  5. Never compete with anyone else but yourself. You should be your own motivation and competition. Pat yourself on the back over every new level reached. You should be progressive. Ensure to outdo your last performance, yet at your best pace. you can choose a weekly or biweekly evaluation.

  6. Always celebrate your achievements and milestones. Most preferably with some gifts for yourself. Be careful not to indulge with food, it can ruin your hard work. Eat good portions of some whole plant foods for improved performances.

Now, let us answer a few questions

How often should you exercise?

According to the World Health Organisation, a 30 minutes exercise should be done daily for an enhanced and healthy body. Depending on your time schedule, you can split them into two halves also. Fifteen minutes in the morning and fifteen in the evening. The point is to stay active daily.

How long should I exercise?

first, you need to understand your body and its threshold. For a beginner, thirty minutes of a moderate exercise is advised. Ensure you don't exercise too rigorously that you will lose breath and pass out. Take it slow, and advance progressively.

With what intensity should I exercise or how vigorous?

For a beginner, start slow and a good sustainable pace. I will recommend a moderate intensity of exercise and not more than 30 minutes for a start. Talk to a fitness expert if in doubt or need more clarifications on the routines.

What exercises are best for me?

Aerobic exercises are recommended for everyone. Jogging, dancing, Zumba, callisthenics, running, jumping ropes, swimming, cycling, boxing, jumping jacks, playing sports and so on are good aerobic exercises for everyone.

Download the free exercise plan and worksheet.

My exercise planning worksheet
Download PDF • 178KB

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