Holistic Health
Attaining health and wellness is a lifestyle, "not just how to lace up your gym shoes" (Reno, Tosca). Exercise cannot replace the benefits of nutrition, sleep, stress management, and mindfulness as these cannot replace the benefits of exercise. It's "The whole is greater than the sum of it's parts" (Aristotle) theory (page 48).
Considerations When Designing a Holistic Health RoutineIn general, it is a good rule of thumb to incorporate hard physical exercise - strength and cardio training, nutrition and sufficient rest and recovery into a health program (page 49). |  |
Finding the Health Routine Balance that Works for You
Each of us responds to exercise differently, here are eight considerations to incorporate when designing a program that best suits your needs (page 49).
Reno, Tosca. "Fit & fat" Oxygen Feb. 2015: 48-49. Print.
| NO. 1 "Every training program should incorporate at least one - if not two - full rest days a week." (Wuebben, Joe). NO. 2 "Active rest can help you recover from an intense workout week, including light activities such as walking, easy swimming and vinyasa flow yoga, which help mobilize your muscles to flush out toxins and inflammation." (Wuebben, Joe). NO. 3 "Adequate rest during workouts - hardworking muscles require breaks within the workout itself to replenish oxygen, blood and blood sugars." (Wuebben, Joe) NO. 4 "Intense training is required to transform your body, however full-on day after day will eventually break down the body, resulting in injuries. Alternating difficult workout days and weeks with moderate ones will accomplish muscle confusion, accelerating results while allowing your body enough recovery time." (Wuebben, Joe). | NO. 5 "Listen to your body - if your body is screaming for a break add another full rest day to your program and scale back on intensity for several weeks to get back on track - overtraining in the long run will prevent progress and promote injury." (Wuebben, Joe). NO. 6 "Nutrition and repair - fibrous, green vegetables help ward off inflammation related to training. Quality protein and healthy fat accelerate muscle building and repair. Water for proper body function in order to process energy and provide energy for muscles to contract." (Wuebben, Joe). NO. 7 "Our bodies require a minimum of 8 hours of sleep for optimal performance - this allows your body to reboot and reconstruct itself." (Wuebben, Joe). NO. 8 "Foam rollers have become one of the most effective tools for proactive recovery. Foam rolling relaxes and lengthens the focus muscle, breaking up scar tissue and adhesions formed intense exercise." (Wuebben, Joe). |
Wuebben, Joe. "rest, recovery and results" Oxygen Feb. 2015: 94-96. Print.
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