No matter how you workout, your body needs to stay active to help maintain a healthy cardiovascular system, support weight management, and promote a normal mood and behavior.
According to the School of Human Kinetics, University of British Columbia, and St. Paul’s Hospital in Vancouver, B.C., current research about the benefits of physical activity is irrefutable.
We confirm that there is irrefutable evidence of the effectiveness of regular physical activity in the primary and secondary prevention of several chronic diseases (e.g., cardiovascular disease, diabetes, cancer, hypertension, obesity, depression and osteoporosis) and premature death.
There appears to be a linear relation between physical activity and health status, such that a further increase in physical activity and fitness will lead to additional improvements in health status.
The American Heart Association recommends adults engage in 150 minutes (2.5 hours) of moderate to vigorous activity per week. That works out to around 30 minutes a day. These activities normally fall under one of four categories:
At this point, you already have health goals and actively participate in a workout regimen that meets or exceeds the 150 minute recommendation, or you want to get started but need a little extra support. To help you maintain your current activity level, or to get you up and moving, read below to see what supplements may support your choice of exercise category.
Endurance exercise describes a broad grouping of activities that require a sustained source of energy to maintain mental focus and support muscle function. Performing these workouts will elevate heart rate and breathing that may help improve stamina, or help maintain existing levels of performance during the normal aging process.
Types Of Endurance Workouts:
- Brisk walk
- Sports (tennis, swimming, basketball, etc.)
- Body Bag Training
- Jumping Rope
Supplements For Endurance Workouts:
Branched Chain Amino Acids from Life Extensions contains branched chain amino acids (BCAA) that seek to support the synthesis of carbohydrates into an energy source during sustained physical activity. BCAA may also support a healthy liver, support metabolism, and may promote clarity and feelings of motivation.
Electrolyte/Energy Formula from Pure Encapsulations combines sodium, chloride, potassium, calcium and magnesium to help maintain electrolytes levels during exercise. This formula also contains glucose and maltodextrin that may help to disrupt feelings of fatigue.
Strength training is a physical activity that intentionally induces muscle contractions to support muscle development, anaerobic endurance and skeletal muscle mass. These workouts typically target specific muscle groups and can support a healthy metabolism, support healthy bones and support a healthy cardiovascular system, to name a few potential benefits.
Types Of Strength Training:
- Push-Pull Training
- Muscle Isolation
- Explosive Dynamic
- Weight Lifting
- Resistance Band
Supplements For Strength Training:
Raw Organic Meal Organic Shake & Meal Replacement Vanilla from Garden of Life is a meal replacement shake mix with 20 grams of protein, vitamins and minerals that main help support energy levels and a healthy metabolism. A probiotic and enzyme blend seeks to support a healthy digestive system and the synthesis of fats, carbohydrates and protein that support energy production and normal recovery between workouts.
Bone Broth Protein from Ancient Nutrition is a protein formula with a chicken bone broth concentrate that, in addition to supporting healthy muscles and normal recovery, seeks to support a healthy immune system, healthy-looking skin, hair and nails, and healthy joints. This formula also contains collagen that seeks to support fibrous tissue development for a healthy skeletal system.
Balance exercise targets core muscles that can help provide stability and supports other methods of exercise. These workouts may require additional focus and clarity as you follow through with a range of motions designed to help maintain a range of muscle groups. Whether you want to walk up and down steps with more confidence, or your life more than double your body weight, balance exercises may help you reach your goals.
Types Of Balance Workouts:
- Single Leg Standing and Squats
- Walking or Running Forwards and Backwards
- Balance Beam Exercises
- Stability Ball Exercises
- Heel-to-Toe Walking
- Tai Chi
Supplements For Strength Training:
Theanine 100 Mg from Jarrow Formulas contains the amino acid L-theanine that was originally discovered in green tea leaves. Theanine is believed to support a healthy stress and frustration response, support alpha-wave generation in the brain, and may promote healthy learning, focus and clarity. A healthy brain, mood and behavior may support balance exercises and promote feelings of confidence during normal aging.
Flexibility exercise supports the ability to move through a range of positions by changing the orientation of joints, or modifying the resting position of muscles. Flexibility allows us to stand, sit, lift objects, turn our head, move ligaments and other areas of the body. Flexibility exercises will help support balance, strength and endurance.
Types of Flexibility Workouts:
- General Stretching
- Ballistic Stretching
- Dynamic Stretching
- Active Stretching
- Passive (or Relaxed) Stretching
- Static Stretching
- Isometric Stretching
Supplements For Flexibility Training:
Phyto UltraComfort from Pure Encapsulations is formulated with herbal compounds that may provide temporary relief from occasional pain, support healthy joints, may promote comfort in muscles, and may support signaling between receptors in a healthy brain.
Find What Supplements Work For You
Supplements are one part of the exercise equation. Find what exercise makes sense for your fitness goals, develop a plan, then find the supplement that may help support your exercise of choice.
For a little extra boost, read our 5 Tips for Gym Newbies in the New Year to learn how to build confidence and find success!
What exercises do you engage with to help maintain your health? Let us know in the comments below!