Five steps to transform your health

People often forget there are a multitude of factors that influence our health and lifestyle. In order to maximise wellness, the following five factors should be a focus.

Nutrition
It is no secret that nutrition is the most important factor in improving your body’s shape, and the way you feel. Following the Hopewood principles helps you get maximum benefit from the food you eat:
• Eliminate processed foods
• Include large amounts of high-fibre vegetables
• Include good fats found in avocados, nuts and seeds
• Drink at least two litres of water a day

Sleep
Improving your quality of sleep will both develop your body composition and make you feel happier. A lack of sleep increases the appetite, and decreases the release of serotonin (the happy hormone). You should always aim for seven to nine hours of sleep each night.

Strength Training
Strength training should form an integral part of everyone’s exercise plan. Resistance and weight training help to build lean muscle mass, which ultimately helps you burn more calories. It will also leave you feeling strong and toned which increases your energy levels and sense of wellbeing.

Interval Training
Another important part of a healthy exercise plan, interval training is one of the most efficient forms of cardio. Interval training also releases endorphins which are the hormones that make you feel happy after exercise!

Interval training involves short bursts of high-intensity exercise, followed by rest periods, and then repeating. For example, on a short uphill walk, up the pace or start jogging every second minute. Follow by a minute of slow walking to level out your heart rate. Repeat.

Interval training can also be practiced on treadmills, rowing machines, or stationary bikes.

Low-Intensity Training
Low-intensity steady training involves doing light exercise at a consistent pace. It will improve your exercise endurance and get your body moving. Low-intensity training involves a 30-45 minute workout at a consistent, but slower pace. To practice this simply go out on a leisurely easy walk or gentle bike ride.

Published on 22 August 2016



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