Getting fitter and doing more exercise are among the most popular new year's resolutions every year so we've taken a look at the role that coffee can play in your new year's fitness regime and compiled some hints and tips to help you on your way.
Read on to find out more!
General Advice.
Before we get started, it's important to remember that, when making changes to lifelong habits, you should make them small and incremental.
Don't try to quit smoking, stop drinking and cut out sugary foods all at once as this is likely to make you feel worse and make it harder to achieve your goals. Make your targets achievable, take small steps and plan any lifestyle change over a sensible time period.
Safety First.
Getting fitter may be about safeguarding your general health but it's easy to hurt yourself if you try to do too much too soon, especially if it's been a while since you last exercised.
One of the best ways to ensure you don't put too much strain on your body is to warm up before exercising and warm down afterwards. In addition to that, always listen to your body - if something hurts, stop exercising and contact your GP for advice.
Exercise.
When it comes to exercise, moderation is key. Set yourself realistic targets, gradually increase the amount of exercise you do and you'll be feeling better before you know it.
Start Small.
The key is being more active day-to-day. If you work at a desk or regularly find yourself sitting down for long periods, set alarms on your phone and, when they go off, stand up and walk around for a few minutes or go and get a glass of water.
Take the stairs instead of relying on lifts. Get off the bus one or two stops earlier than you need to and walk the remaining distance. You'll find you're burning off calories without working up a sweat or making yourself too tired for more vigorous exercise later on.
Do Some Cardio.
Cardiovascular training (cardio) is any type of exercise that gets your heart pumping faster than usual. It can be done at home or in the office in as little as 15 minutes.
While running and cycling remain the most popular forms, there are an almost infinite number of cardio routines to choose from. Any combination of squats, press-ups, jumping jacks, sit-ups, lunges and crunches will help improve your fitness and general health.
As with any form of exercise, however, everyone's ability is different. Plenty of advice is available online regarding what cardio exercises are best suited to your age and lifestyle, how to do them and how much rest is required between sets etc, so do a little research before you start to ensure you don't bite off more than you can chew. The NHS guide to exercise is a good place to start.
Diet.
Improving your diet is easier said than done but, with gradual changes and a little discipline, it is possible. Give these dietary tips a try and begin your journey to weight loss today.
Drink More Water….
It may not be glamorous or exciting but water plays an important role in increasing physical wellbeing.
As well as boosting your metabolism - which speeds up the rate at which your body turns food and drink into energy - having enough water in your system helps it flush toxins out and enables your cells to regenerate quicker, reducing the risk of injury which could stop you from exercising while simultaneously improving your overall health.
…and less Alcohol!
At the opposite end of the scale, alcohol is bad for your metabolism and heart health and is full of calories, increasing your risk of gaining weight. If you regularly drink alcohol, reducing your intake will make it easier to lose weight and improve your general health.
Beware Snacks!
One of the biggest problems for people on a diet is getting a hunger pang, not having anything healthy to eat and eating a 'bad' snack, like a chocolate bar, as a result. Keeping foods that are low in calories close to hand will keep you full and reduce the likelihood of you resorting to off-plan sugary treats that you later regret.
Coffee and Exercise - a healthy combination?
In short, the answer is yes! Olympic athlete Mo Farah used to drink coffee every morning in the hours before a race and it clearly hasn't done him any harm!
However, there are pros and cons when it comes to drinking coffee before exercising. These include:
Pros.
Coffee stimulates your central nervous system, raising your heart rate and improving blood flow around the body, increasing your endurance.
It also increases your metabolism, helping you burn fat quicker.
Coffee is full of micronutrients that aid recovery and reduce muscle pain, minimising your risk of injury.
It also boosts your alertness, helping you focus better and exercise more effectively.
Cons.
Drinking too much coffee before exercising can cause an upset stomach - the last thing you need in the middle of a workout!
Additionally, too much coffee can actually cause fatigue, preventing you from exercising as much as you'd intended.
If your brew is too strong, it can also cause dizziness.
As a general rule of thumb, drinking one or two cups of coffee one to two hours before exercising should benefit your workout.
However, everyone is different so err on the side of caution to begin with and if you feel any negative side effects, wait until you've finished exercising before brewing a cup.
How Cafe2U Can Help You Stay Fit.
At Cafe2U, we offer a range of top quality coffees which can be incorporated into your diet as part of a healthy lifestyle. Contact your nearest van here to have some delivered to your door and see which one works best for your workout.
