No Pain, No Gain, Super Effective Exercises To Maximize Your Workout

Published on 07/25/2019

When asking doctors what comes as the single most important thing one can do for self as far as maintaining good health throughout a lifetime, the definite answer is exercise. In 2012 PLOS Medicine published a study that included 600,000 people showing 2.5 hours of just moderate exercise in a week increased their life expectancy by 3.5 years.


What Exercise Does

Exercise reduces the progression of type 2 diabetes by more than half and for some people reverses it. Sport exercise is one of the best preventatives against high blood pressure, heart disease, and high cholesterol. It also boosts the immune system. For the brain, it reduces dementia and Alzheimer, and it lessens depression.


5 Best Exercises For Men or Women

The exercise and sports options are endless, and depends on fitness goals and physical needs. Strength training, walking, swimming, and interval training have been determined as ways to help health and maintain your physical body.

Strength Training

Strength Training conditions the muscles which adds to their power and agility. As the body ages, strength and muscle mass lessen. By doing strength training exercises over time strength is restored and increased and so is muscle mass. Strong muscles means increased circulation and body systems which work more efficiently. Adding a set of hand weights to daily routines accomplishes that goal and maximizes the work out.



Walking comes as an easily accessible exercise that can happen any place anywhere. It has the added benefit of having the lowest dropout rate of any exercise out there. Which means a person is more likely to do it for longer lengths of time making it a habit for a lifetime. Recommended by the American Heart Association, walking reduces coronary heart disease, cancer and diabetes. Giving much aerobic benefit and contributing to overall body health. It gives a good foundation for other more no pain, no gain training opportunities making the body ready for more intense “make it burn” activity.



Swimming has the benefit of relieving any strain on the joints due to the buoyancy of the water letting a person build intense routines. It gives similar health perks as walking with the addition of breath control exercises. It works all the major muscle groups from shoulders to ankles. Body type and body weight makes no difference as well as if one is a beginner or advanced. Advanced fitness enthusiasts like to use swimming as a cross training exercise to improve speed and endurance in their performance sport.


Interval training

Interval training uses what you have mastered in effective exercises to maximize your workout. Once an exercise routine becomes developed and is solid, a person can add interval training to burn more calories and develop muscle mass. Start out at the normal pacing established then work in a period of time of more intense effort of the same exercise for a set period of time. For example if walking has been a major source of exercise, continue walking but at a set point for 100 feet fast walk or run. If weight training then for a short burst of time go from 10 pound weights to 15 pound weights. The body likes upping the requirements with increased aerobics and muscle burn, but it adapts quickly to the more relaxed period. This develops flexibility, endurance in muscles, blood vessels and metabolic systems training the body for unexpected needs.


Tips for Any Work Out

Practice making a good form with muscles to get the maximum benefit . Plant feet firmly on the ground and square shoulders before beginning. Before exercise begins hydrate the body with fluids and it does not hurt if it is fruit juice. A little sugar before intense performance ups the likelyhood of achievement. In a week try to do an exercise routine at least three times.