![\"\"](\"https:\/\/www.arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2018\/10\/howling-red-622247-unsplash-200x300.jpg\")
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I get it. \u00a0You\u2019re tired. \u00a0Maybe you\u2019re physically tired. \u00a0Maybe you\u2019re mentally tired. You may be \u201cover\u201d the fact the scale is not moving as much as you\u2019d like; you\u2019re not making the strength gains you want or any number of disappointments.<\/p>\n
You figure, \u201cwhat the heck, I might as well not work out and\/or eat healthy\u201d. Before you do, I urge you to keep reading.<\/strong><\/p>\n Research published online in the \u201cThe Journal of Gerontology\u201d found that just 2 weeks of no-activity has a dramatic impact on your health. \u00a0The researchers studied overweight adults at risk of developing type 2 diabetes. They found, not only did the no-activity speed up the onset of type 2 diabetes and elevate blood sugar levels, but some participants did not fully recover when they returned to normal activity.<\/p>\n Please keep in mind, I\u2019m not (nor is the research) suggesting you need to exercise intensely daily and you can never take a day off. \u00a0You must however, be active regularly and eat a well balanced diet.<\/p>\n Having an exercise program that incorporates flexibility, cardiovascular conditioning and strength training will help you stay fit and fight off several diseases linked to in activity.<\/p>\n Each of you will vary as to how much and\/or how many days a week you should do each of the above, but as a rule of thumb (assuming you have a doctor\u2019s clearance and no previous injuries and\/or limitations) I suggest you work on flexibility daily.<\/p>\n You should be active daily. However, if you\u2019re doing intense cardio (HIIT and\/or long distance -over 30 minutes) 3-4 times a week or strength training 3-5 times a week, keep in mind muscles need 48-72 hours to recover. Meaning – you would not want to do chest two days in a row!<\/p>\n So the next time, you feel like throwing in the towel, I want you to think twice and maybe take a day or two off, get some rest and get back on the wagon! \u00a0Asking a family member or friend to join you or hiring a coach to switch things up are great ways to keep you on track.<\/p>\n Scott Keppel is the owner of\u00a0Scott\u2019s Training Systems<\/a>, a world-class coaching facility in Chandler, Arizona. He is a nationally certified trainer through NASM and ISSA. His mission is to empower women of all ages and fitness levels. For more information head to\u00a0scottstrainingsystems.com<\/a>\u00a0or check him out on Instagram at @stsnation.<\/p>\n","protected":false},"excerpt":{"rendered":"I get it. \u00a0You\u2019re tired. \u00a0Maybe you\u2019re physically tired. \u00a0Maybe you\u2019re mentally tired. You may be \u201cover\u201d the…\n","protected":false},"author":22,"featured_media":7400,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[71,63],"tags":[394,512,715,716,316],"class_list":{"0":"post-7398","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-running","8":"category-workout","9":"tag-best-trainer-in-scottsdale","10":"tag-fitness-advice","11":"tag-scott-keppel","12":"tag-scotts-training-systems","13":"tag-strength-training","14":"cs-entry","15":"cs-video-wrap"},"yoast_head":"\n![\"\"](\"https:\/\/www.arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2018\/10\/STS_12-23-360-300x200.jpg\")