Understanding Fitness as a Lifestyle

Fitness is often perceived as a fleeting goal, a phase to endure until a desired outcome is achieved. However, understanding fitness as a lifestyle transcends this temporary mindset. It signifies a commitment to incorporating physical activity into daily routines, which fosters a holistic approach to health and well-being. By embracing fitness as a lifestyle, individuals can cultivate a sustainable relationship with exercise that yields numerous physiological and psychological benefits.

I will not state the obvious in regards to all the benefits one derives from an energetic lifestyle. What we all struggle with is consistency. So, If we are able to find enjoyment in a pursuit, the natural progression is that you would be committed to that pursuit for the inherent benefits derived, and that primarily is gratification. If your working out on your own, music helps or if you doing it outdoors and you are an outdoorsy person that would give you a sense of well being. Finding your “happy place” so to speak makes a whole difference to the outcome and it becomes an activity or a time of the day that you would look forward to as it also becomes an indispensable one.

This is therefore a comprehensive guide to provide you with some practical knowledge on effective workout routines and supplements as a foundation to make fitness an integral part of your life paying dividends by way of a healthy, happy and energetic life.

Fitness for an Energetic Lifestyle

As you well know, falling into a sedentary lifestyle is quite easy. What with technology, long working hours and screen based activities it is quite the epidemic. Your life style requires you taking ownership of it and choosing smart options that gives you the biggest returns. So with that in mind lets move along:

Aerobic vs. Anaerobic Exercise: A Comparison

Aerobic exercise and anaerobic exercise are two distinct types of physical activity that offer different benefits for fitness, endurance, muscle mass, and fat burn.

Aerobic Exercise

• Definition: Aerobic exercise, also known as cardio, involves activities that increase your heart rate and breathing rate. It improves your cardiovascular health, endurance, and overall fitness.
• Benefits:
  • Improves heart health
  • Lowers blood pressure
  • Increases endurance
  • Boosts mood
  • Helps with weight management
• Examples: Running, swimming, cycling, dancing, hiking, and using an elliptical machine.

Anaerobic Exercise

• Definition: Anaerobic exercise involves short bursts of intense activity that deplete your body’s oxygen reserves. It’s primarily used for building muscle mass and strength.
• Benefits:
  • Builds muscle mass
  • Increases strength and power
  • Improves bone density
  • Boosts metabolism
• Examples: Weightlifting, sprinting, plyometrics, interval training and resistance training – HIIT

Resistance training involves using external resistance (like weights, bodyweight, or resistance bands) to challenge your muscles and increase strength, endurance, and muscle mass.

• Gym workouts: Typically involve using gym equipment like dumbbells, barbells, weight machines, and resistance bands to perform various exercises.
• HIIT (High-Intensity Interval Training): While it often incorporates cardiovascular exercises, HIIT also involves resistance training elements, as you’re using your own body weight or equipment to perform intense movements.
• Calisthenics: Primarily rely on bodyweight exercises, using your own body as resistance.

HIIT (High-Intensity Interval Training)

HIIT is a personal favourite which I advocate for, being that I am personally benefiting from it.
This powerhouse training method combines short bursts of intense exercise with brief recovery periods, making it a time-efficient way to maximize results. Not only does it push your body to its limits, but it also supercharges your metabolism, unlocking significant fitness gains. So relying on my own personal experience, I can confidently say HIIT delivers unparalleled benefits in minimal time—perfect for anyone aiming to transform their fitness routine, without having to spend hours doing it.

Key Benefits of HIIT:

• Enhanced Cardiovascular Health: HIIT improves heart health, lowers blood pressure, and increases endurance.
• Increased Fat Burning: Studies show that HIIT can burn more calories and fat than steady-state cardio in a shorter amount of time.
• Improved Insulin Sensitivity: HIIT can help regulate blood sugar levels and improve insulin sensitivity, reducing the risk of type 2 diabetes. [source: European Journal of Sport Sciences ]
• Boosted Metabolism: HIIT can elevate your metabolism for hours after your workout, leading to increased calorie burn.
• Time-Efficient: HIIT workouts can be completed in as little as 20-30 minutes, making them ideal for busy individuals.

Incorporating HIIT into Your Routine:

Listen to your body: Pay attention to your body’s signals and adjust your workout as needed.

Start gradually: Begin with shorter intervals and gradually increase the intensity and duration as you get fitter.

Choose exercises you enjoy: This will make your workouts more enjoyable and sustainable.

Working out with a Video

As what is proposed is fitness at your convenience, a very good way of doing your HIIT work out is to the many workouts you can find on YouTube. By following along with a guided HIIT workout video, you can stay motivated, avoid distractions, and ensure you complete your workout within a specific timeframe. Whether you have 20 minutes or 45 minutes to spare, from beginner-friendly workouts to intense challenges, there’s something for everyone.

Top 6 Home HIIT Workout Equipment

Vinsguir Ab Roller Wheel, Abs Workout Equipment for Abdominal & Core Strength Training, Exercise Wheels for Home Gym, Fitness Equipment for Core Workout with Knee Pad Accessories

• Resistance Bands: Resistance bands offer a portable and affordable way to add strength training to your HIIT routine. You can target various muscle groups with different band resistances and exercises.

Resistance Bands, Exercise Bands with Handles, Fitness Bands, Workout Bands with Door Anchor and Ankle Straps, for Heavy Resistance Training, Physical Therapy, Shape Body, Yoga, Home Workout Set

• Adjustable Dumbbells: Adjustable dumbbells offer the versatility of multiple weights in one set. You can progressively increase weight as you get stronger, perfect for building muscle and strength during HIIT workouts.

Lifepro Adjustable Dumbbells Set/Single – 15lb 43lb 55lb 90lb 25 lb Dumbbell Sets with Rack – Quick Adjust, Secure Grip weights dumbbells set – Compact Hand Weights for Women/Men at Home Gym

Bowflex SelectTech 552 Adjustable Dumbbells – Select the weight you want with the turn of the dial – no more picking up 15 different dumbbells to give you the results you want.

• Pull-up Bar: Engages multiple muscle groups, improving core and functional strength.

leikefitness Pull-Up Bar For Door Frame Chin Up Bar Upper Body Workout Adjustable Portable Training Pull-Up Bars Bars without Screw – Adjustable Width Locking Mechanism

KAKICLAY Multi-Grip Pull Up Bar with Smart Larger Hooks Technology – USA Original Patent, Premium silicone door protectors,

• Fitness Mat:

Gaiam Yoga Mat – Premium 6mm Print Extra Thick Non Slip Exercise & Fitness Mat for All Types of Yoga, Pilates & Floor Workouts (68″L x 24″W x 6mm Thick)

How long should I workout for?

The ideal duration of your daily workout depends on your individual goals, fitness level, and lifestyle. While general guidelines suggest aiming for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, it’s essential to listen to your body and find what works best for you.  

Remember, consistency is key, but don’t be too hard on yourself if you miss a workout. The goal is to make fitness a sustainable part of your lifestyle, not a chore. If you’re feeling overwhelmed or stressed, take a break and come back to your routine when you’re ready.

Ultimately, the best workout is the one you enjoy and can stick to in the long run. So, find activities that you look forward to and make them a regular part of your day.

Research Support:

• U.S. National Institutes of Health’s National Library of Medicine (NIH/NLM): https://pmc.ncbi.nlm.nih.gov/articles/PMC8294064/
• American College of Sports Medicine (ACSM): For evidence-based guidelines on exercise and fitness. https://www.acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines  
• National Academy of Sports Medicine (NASM): Offers certified personal trainers and fitness professionals. https://www.nasm.org/about-nasm
• Healthline: Provides a wealth of health and fitness information, including workout routines and tips. https://www.healthline.com/

Choosing the Right Supplements for Your Fitness Goals

First of all, our goal should be to obtain our primary nutrient from the food we eat. That said we should also be aware of the constraints which is why we need to supplement.
Workout supplements like creatine are effective tools for enhancing performance and recovery when used appropriately. They provide valuable support for achieving fitness goals, but they are not one-size-fits-all solutions. Each supplement targets specific needs, and the key is personalizing your approach. Do consult a healthcare professional or a certified trainer for guidance tailored to your fitness and health status. I will throw in a caveat here and that is for you to also do your own research and rely on your own common sense. As we should be well aware that the medical and the supplement industries thrive on our ignorance and susceptibility to trends and nonsensical fads that are thrust upon us.

10 Recommended Workout supplements :

• Multivitamin: A daily multivitamin can help fill in nutritional gaps.  

Nature Made Multivitamin Tablets with Iron, Multivitamin for Women and Men for Daily Nutritional Support, 130 Tablets, 130 Day Supply

This multivitamin supplement is also formulated with 23 key nutrients, including Vitamin A, Vitamin C, Vitamin D, Vitamin E, and Iron for daily nutritional support

• Protein Powder: A convenient way to increase protein intake, especially for athletes or those with specific dietary needs.  

Premier Protein Powder, Vanilla Milkshake, 30g Protein, 1g Sugar, 100% Whey Protein, Keto Friendly, No Soy Ingredients, Gluten Free, 17 Servings, 23.3 Ounces

Guilt free yum: 1g Sugar, 3g Carbs, 150 Calories and Low Fat; No Soy Ingredients, Gluten Free

Orgain Organic Vegan Protein + 50 Superfoods Powder, Creamy Chocolate Fudge – 21g Plant Based Protein, 10g Prebiotic Fiber, No Lactose Ingredients, Gluten Free, Non-GMO, 2.02 lb

• Creatine: Creatine helps produce ATP, your cells’ most basic form of energy. This increases energy production during high intensity exercise and leads to improved performance and increased strength and muscle gain. More info at : healthline

Nutricost Creatine Monohydrate Micronized Powder 500G, 5000mg Per Serv (5g) – Micronized Creatine Monohydrate, 100 Servings, 17.637 Ounces

500 Grams of Creatine Monohydrate Per Bottle, 5 Grams Per Serving (Scoop Included)

• BCAAs (Branched-Chain Amino Acids): Promotes lean muscle mass recovery and reduces fatigue.

THORNE Amino Complex – Clinically-Validated EAA and BCAA Powder for Pre or Post-Workout – Promotes Lean Muscle Mass and Energy Production – NSF Certified for Sport – Berry Flavor – 8 Oz – 30 Servings

• Omega-3 Fatty Acids: Omega-3 fatty acids and coenzyme Q10 (CoQ10) are both essential nutrients that offer numerous health benefits, particularly for cardiovascular health. While they can be obtained through diet, supplementation is often recommended to ensure adequate intake

Nature Made Fish Oil 1000 mg Softgels, Fish Oil Supplements, Omega 3 Fish Oil for Healthy Heart Support, Omega 3 Supplement with 250 Softgels, 125 Day Supply

THORNE Omega-3 with CoQ10 – Omega-3 Fatty Acids Supplement with CoQ10 – EPA and DHA – 90 Gelcaps

• Glutamine: Supports muscle recovery and immune function. L-glutamine is a versatile amino acid with numerous benefits for overall health and well-being aiding, Gut health, Immune function, Brain function and Wound healing

NOW Supplements, L-Glutamine 500 mg, Nitrogen Transporter*, Amino Acid, 120 Veg Capsules

• Electrolyte Supplements: Replenish electrolytes lost through sweat during intense workouts.  

Premium Electrolyte Capsules – Support for Keto, Low Carb, Rehydration & Recovery – Electrolyte Replacement Tablets – Includes Electrolyte Salts, Magnesium, Sodium, Potassium – 100 Capsules

Dr. Berg Zero Sugar Hydration Keto Electrolyte Powder – Enhanced w/ 1000 mg of Potassium & Real Pink Himalayan Salt (NOT Table Salt) – Raspberry & Lemon Flavor Hydration Drink Supplement – 50 Servings

• Vitamin C: An antioxidant that supports immune function and collagen production.  

Nutrivein Liposomal Vitamin C 1650mg – 180 Capsules – High Absorption Ascorbic Acid – Supports Immune System & Collagen Booster – Powerful Antioxidant

• B Vitamins: Essential for energy production and metabolism.  

Divine Bounty, Super B Complex Vitamins – All B Vitamins Including B12, B1, B2, B3, B5, B6, B7, B9, Folic Acid – Vitamin B Complex Supplement – Support Healthy Energy Metabolism – 90 Vegetarian Capsules

Pure Encapsulations Zinc 30 mg – Supplement for Immune System Support, Growth and Development, and Wound Healing* – with Zinc Picolinate 30 mg – 60 Capsules

As workout supplements are not reviewed by the FDA for safety or effectiveness, you should consult with a doctor before incorporating them into your exercise routine and discuss if there are any potential contraindications if you have existing medical conditions. (Source: https://nutritionsource.hsph.harvard.edu/workout-supplements/)

Your fitness journey should also prioritize whole foods, proper hydration, and consistent exercise to complement the benefits of these supplements. Ultimately, they’re tools in your toolkit—not magic fixes.

Conclusion

So, in closing, this article aims to ignite a spark for meaningful change—your leap toward an active, healthy lifestyle that’s sustainable, enjoyable, and uniquely yours. By exploring variations in fitness routines and using carefully selected supplements, you’re setting the foundation for a life of vitality and motivation that inspires others along the way.

The suggestions shared here are tools to help you make informed choices, but ultimately, it’s your journey. Do your own research, as when it comes to fitness and lifestyle, you’re the captain of your own ship. It’s about finding what works best for you, not following trends or trying to be someone you’re not. Remember, it’s your body, your journey, and your rules.

So, ditch the cookie-cutter routines and the fake online personas. Bare in mind that fitness is only one facet to your life, and so finding that balance is vitale in all aspects of your life which will lead to a happier confident YOU.