09Body Training

ISSA Certified

More get fit tips on my blog Journey to Fitness by 09body 

Dumbbell Weights
Bicep curl

KNOW YOUR VITAMIN D LEVEL

Vitamin D produced in the sun"s rays is a vital source of  this necessary nutrient. However, oftentimes, especially in the winter months or in cooler climates, it is hard to make enough from the sun. So, many of us come up short in our daily supply. Research shows that vitamin D deficiency is more common than previously thought, affecting up to half of adults and children in the U.S.

Why Do We Need It?

We know that vitamin D is critical for building strong bones but what we may not know is how negative amounts affect us. Low vitamin D levels are associated with higher circulating levels of parathyroid hormone, which encourages weight gain. This explains why many overweight people routinely have inadequate vitamin D status.

Researchers say a growing body of evidence suggests that  vitamin D deficiency increases the risk of heart disease. It is also linked to other well known heart disease risk factors, such as high blood pressure, obesity, and diabetes. 

Healthy Lifestyle Changes

Eating a healthy meal plan and participating in an exercise plan will improve your overall health, increase your self-esteem and allow you to live a much healthier lifestyle. Exercising and getting the proper amount of rest in a balanced schedule will allow you to build healthy muscles and reduce or eliminate stress and anxiety. 

Personal Trainers

A personal trainer can help you with your weight-loss goals. They will show you the right way to improve your overall health. A trainer will provide you with a flexible exercise schedule that will benefit you and your body. Your hard exercise work will pay off when you notice the difference in feeling better and looking good and others will notice too.

debrab@debrabakerfit.com

Exercise equipment

09body personal training

Recommended Daily Dose

The current recommended daily intake of vitamin D is 200 IU but most health experts say it should be closer to 1000 IU, especially in the winter. When our body does get the daily recommended dose, it increases the thermal effect of our meals and boosts overall fat oxidation. It also improves muscle function and strength. 

               ​Hike up Your Routine

You can take fitness to the next level and burn more fat using high intensity interval training. The high intensity approach may not be right for those just starting a fitness program. However, if you exercise regularly and need to bump up your regime, this is an effective way to see results. It also does not require you to spend more time in the gym.

High intensity interval training involves short intervals of maximum intensity exercise separated by longer intervals of low to moderate intensity exercise. It offers you several advantages because it pushes you beyond the highest end of your aerobic capacity zone. If your aerobic zone is at 80% or more of your maximum he   

Debra Baker Fit

             Positive Effects of Exercise

Exercise positively effects all human body systems; including psychologically. Research in the area of psychology and physical activity supports a relationship between physical fitness, mental alertness and emotional stability.

An example of this relationship is that improved endurance makes the body less susceptible to fatigue and less likely to commit mental or physical errors. Performance can be sustained longer without the necessity of frequent breaks. People who are physically fit usually have a better outlook, more self-confidence and often do well in whatever their talents and ambitions prompt them to try.

Increases Blood Volume

Physiological benefits of exercise are that it increases blood volume, enlarges and increases the number of blood vessels, lowers resting heart rate, and helps keep linings clear of corrosive materials. Exercise also reduces peak levels of hyperacidity and its discomforts.

The nervous system is the control center of the body. The three roles of the nervous system are that it senses changes inside and outside the body. It interprets those changes and responds to the interpretations by initiating action in the form of muscular contractions or grandular secretions. Without the central control of the nervous system, coordinated human movement are impossible.

Exercise is Worth the Effort

Are the positive effects that result from exercising regularly worth the effort? Absolutely it is. Should you make exercise an integral part of your daily routine? Of course, you should. Fitness specialists and trainers have an inherent responsibility to positively shape and influence the health and fitness attitudes of those around us. It is our hope that individually and collectively we can bring health and fitness to the masses.

Personalized fitness program

TRUE GRIP

Dumbbell Press

X GEAR Extreme clothing. Dare to be different.