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RivalHealth Team

 Tags: fitness tips

We understand, more than most that not everyone knows how to exercise in a productive way that improves and/or maintains your overall health and fitness level.
Most people know how to do some exercises. For instance, we all know how to walk, run, and ride a bike. These are great forms of exercise, but should not be the only exercise that you do.

All to frequently we encounter people who are frustrated with their weight loss efforts. They tell us that they have been walking 3 miles 5 days per week for two years; however, they stopped losing weight a year and a half ago. There is simple explanation for the plateau. Just walking isn’t enough.

The fact is, in order to achieve an optimal level of fitness you have to include three types of exercise: resistance training, aerobic exercise, and flexibility/stretching. Each of these modalities has a specific purpose, yet their synergy is what optimizes your health and fitness.

Resistance training forces your muscles to contract by working against an external force such as weights, resistance bands, exercise machines, or one's body weight. This improves your muscular strength and endurance, tones your body, lowers body fat, and protects your bones. Resistance training should be performed 2-3 days per week.

Aerobic exercise elevates your heart rate during activity, which in turn, strengthens your cardiovascular system and improves your body’s oxygen consumption. Doing aerobic exercises helps build endurance so you can stay active longer. According the CDC you need 150 minutes of moderate intensity aerobic exercise per week.

Stretching helps improve range of motion, flexibility, muscle coordination, blood circulation (which increases energy!), and decreases your risk of injury. The American College of Sports Medicine recommends stretching at least 2-3 days per week, but everyday is best.

It is critical to integrate each of these forms of exercise into your regular routine in order to find your optimal health and fitness level. Excluding one of the three types of exercise may leave you struggling with weight loss, injuries, or unable to keep up with your kids. If you are unsure of how to productively exercise for optimal health find out more information on RivalHealth's personalized fitness plans. 
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About Us

RivalHealth is a fitness-based wellness platform that engages employees with daily exercise and nutrition activities and sustains engagement through social interaction, challenges, incentives and outcomes.