How to improve your physical resistance: exercises and nutrition

There are different definitions of fitness for everyone. Society’s norms and beliefs have, over the years, led many of us to think that being firm means being very weak.

What most of us fail to realize is that this is one of the most common misconceptions anyone can encounter regarding fitness and their body. “Fitness” has a lot to do with the strength of the body and not how it “looks”, because everyone is beautiful and unique.

The idea is to develop strong muscular health and agility in movement. But, of course, with that comes a body shape that is attractive to your body type and structure. So, if you want to improve your health, strength training should be at the top of your list.

Exercises to increase body resistance

1. Strength training

Strength training makes you stronger, burns calories efficiently, reduces belly fat, helps you look leaner, reduces the risk of falls and injuries, promotes greater mobility and flexibility, increases your self-esteem and strengthens your bones.

Additionally, it improves heart health, helps manage blood sugar levels, and improves overall mental health.

This article will show you exercise movements and nutritional tips to increase your body’s strength and endurance. For best results, you should try to perform these exercises at least twice a week. So buckle up as we present you with the ultimate guide to improving your overall body strength!

2. Weightlifting

Of course, starting with the most common weight lifting exercises is always a good idea.

If you are a beginner, start with basic exercises with lower weights and, week by week, increase the number of repetitions and weight. You can set different days of the week to train different body parts: back and biceps, chest and triceps, legs, etc.

Lifting weights not only increases strength, but also helps increase self-confidence, prevent injuries, and improve overall mental health.

3. Resistance bands

Resistance bands are easy to use and also very effective. They improve the quality of exercises and also help focus control.

Buy from the store:

The most important benefit of using resistance bands is that they are lightweight and are a great alternative to machines. So, the next time you don’t feel like going to the gym or making excuses, you’ll know who your best workout friend is!

4. Gardening

Yes, you read that right! Heavy gardening, such as digging and shoveling, works all muscle groups, improving body strength. And, above all, we all know how refreshing and calming it is to spend time surrounded by greenery: it really is a form of therapy! It’s also a great way to be environmentally responsible and bond with kids.

5. Go up the stairs

Ditch the elevator, take the stairs, and watch your body’s endurance improve dramatically in just a few weeks! Once you’re a pro, try running up the stairs. Five rows of stairs a day can keep fat at bay.

6. Go hiking, hill walking, dancing and cycling

Who said physical activity had to be boring? Instead, choose an activity that you enjoy and that moves your muscles, so that not only your body, but also your mind stays happy and healthy! For example, exercising for 45 minutes a day or short periods of activity between work and other chores can significantly improve physical stamina and fitness.

7. Push-ups, sit-ups and squats

These are simple and easy exercises, which you can perform anywhere and at any time of the day! Start with ten repetitions of each activity three times a day. Then, gradually add more bodyweight exercises and increase the number of rounds.

8. Yoga

How can yoga be missing when it comes to physical exercises! Hey! Bonus, not only does it make your body happy, but it calms your mind and is truly therapeutic. Yoga improves concentration and overall emotional and mental health. Right; hits the nail on the head, really.

If practiced regularly, simple postures like Suryanamaskar, leg raise, standing asana, vajrasana, if practiced regularly, improve posture, help control weight and improve digestion. As a result, you have a fitter body, better skin, and better hair health.

Let’s now move on to the various foods that help and improve the body’s resistance.

Foods that help the body’s resistance

1. Banana

Bananas are rich in natural sugars, such as sucrose, glucose and fructose. They give you that instant energy and, at the same time, replenish your body with potassium to enrich working muscles. Bananas contain the amino acid tryptophan which helps in memory retention, increases a person’s ability to learn and remember things and also improves mood.

2. Broccoli

Broccoli is rich in Vitamin C. We all know that Vitamin C is your best friend to boost overall immunity and strengthen your body. Broccoli also contains compounds that protect against cancer and, of course, is a good source of fiber.

3. Yogurt

Yogurt, cottage cheese or even zacusca are rich in calcium and proteins which help strengthen bones and prevent injuries. Additionally, yogurt contains good bacteria called “probiotics” that boost the immune system, improve gut health, and work as a cooling agent for the body.

4. Spinach

Spinach is rich in nitrates, iron and vitamins, which help overcome muscle weakness and fatigue. Not only that, spinach also helps prevent iron deficiency, strengthens the immune system and keeps eyes healthy. So, as our nutritionists have been telling us for years: «eat vegetables!» and add spinach to meals, smoothies and soups.

5. Rich sources of protein

Some rich sources of bioavailable protein include paneer, tofu, soy, chicken and fish. Fact: 100 grams of these provide about 20 grams of bioavailable protein, perfect for a post-workout snack!

6. Walnuts

Peanuts, walnuts, walnuts, Brazil nuts, hazelnuts and almonds; all of these are extremely rich in calcium, zinc, and Omega-3 fatty acids, which help maintain muscle endurance! Not only that, walnuts are also extremely beneficial for skin health as they make it appear young and glowing.

7. Watermelon

Watermelon is rich in vitamin C. It’s no surprise that it helps prevent dehydration, because it’s made up of 90% water. It also contains compounds that help prevent cancer, improve heart health, help maintain healthy skin and hair. Best of all, it helps relieve muscle soreness – all the more reason to make it a post-strength workout snack!

Conclusion

Every journey begins with a small step. You keep taking one step after another and, one day, you look back and see that you have climbed a mountain. Incorporating all of these exercise and nutritional tips into your lifestyle is a gift that your body will thank you for the rest of your life. So leave it alone and if in doubt, talk to the experts who will help you start this journey!

The articles on this site are informative. The site administrators are not responsible if you attempt to apply a recipe, advice or diet, nor do they guarantee that the information provided will help or harm you personally. Be cautious and always consult a doctor or nutritionist!