20 Women Who Changed Up Their Exercise Routines For Their Own Body Positivity Goals
Let’s face it: we stan a babe who has the drive to commit to healthy eating and an empowering exercise regime. Especially since it takes a hell of a lot of hard work to get ripped. So, we’ve put together a list of amazing pictures of Latinas who stood up to the trials and tribulations of their health goals for you to see.
And for good measure, we’ve also thrown in some facts about healthy eating and exercise.
A brain workout is still a workout, right?
1. It takes at least 2.5 hours of moderate physical activity per week to improve cardiovascular health.
Instagram / @orozcoe2000
A brisk walk is enough to do this! But, how can you tell if your walk is “brisk” enough? Experts say that you should have trouble trying to carry out a conversation with a friend – you might be able to talk, but you’d be breathless if you tried.
2. You still get benefits from a 10-15 minute burst of exercise.
Instagram / @notdrinkinhorchata
So yes, if you dance like no-one’s watching to a couple of bangers, that’s still going to do you some good! The important thing is that you raise your heartbeat.
3. Not doing exercise has some pretty serious risks for heart health.
Instagram / @gelicashrinks83
Sedentary lifestyles, or, sitting at the computer all the time and watching too much Netflix, makes it more likely that you’ll develop heart disease, get high blood pressure, and have raised cholesterol levels … and even make it more likely that you’ll have a stroke!
4. Studies show that people put on 4-6 pounds in the colder months.
Instagram / @sj_wllg
One theory is that we turn to comfort food once it starts to get cold. It probably doesn’t help that the cold weather makes us want to stay inside!
5. Drinking coffee before exercising can improve your performance.
Instagram / @ladiva_getshealthy
Caffeine has been found to improve sports performance at a rate between 2-16 percent! It’s best to drink coffee about 45-90 minutes before exercising, and you’d need roughly two cups to really feel positive effects. That being said, if you’re not much of a coffee drinker, to begin with, you could probably feel a benefit from just one cup.
6. There’s a formula for working out your maximal heart rate during exercise.
Instagram / @fit_evolving_nurse
The formula is: HRMax = 208 – (0.7 x Age). So, for a 22-year-old, their maximal heart rate during exercise should be somewhere around 192 beats per minute (BPM). If you train at a level that gets you to your maximal heart rate, then that’s enough to start inducing physiological change. That means you may lose weight, build muscle, and generally improve your overall health!
7. You can’t lose weight just by exercising.
Instagram / @mean_i_lean
You have to have a good diet, too! But, that doesn’t mean that you should suddenly invest in a bananas-only diet … or whatever the latest trend is. No, amigos, this means that you should look at eating more fruit and vegetables and having smaller portions of carbohydrates and red meat. And yes, those soft drinks are doing you no good.
8. Exercise reduces the risk of developing quite a few diseases.
Instagram / @stephanielugoblog
Beyond cardiovascular diseases and conditions, regular exercise can also curb the development of type 2 diabetes, dementia, and even some cancers by 30 percent!
9. Restricting carbohydrate intake close to endurance training sessions can help muscle recovery.
Instagram / @vmmart
Restricting carbohydrates is also linked to weight loss. However, it’s not necessarily the best thing for your body to stop eating carbohydrates altogether – taking carbohydrate restrictions to the extreme can result in ketosis. This can cause headaches, weakness, nausea, dehydration, and dizziness. The main thing to remember is that not all carbohydrates are made equal: wholemeal bread, pasta, and rice are more nutrient-rich than the white varieties.
10. Yes, pregnant people can exercise.
Instagram / @healthgothchic
But, it should be done in consultation with a doctor. And, if anything like bleeding, contractions, amniotic fluid leakage, excessive breathlessness, dizziness, chest pain, and swelling happens, then it’s important to stop exercising immediately.
11. For professionals, exercising in warm conditions can improve performance.
Instagram / @vero_loses_it
But are you a professional? Chances are you’re not, so if it’s really hot outside, then make sure to stay cool and hydrated!
12. Eating food enables you to prepare for, and recover from, exercise.
Instagram / @lilye110_getsfit
So if you’re afraid you’re going to get hungry when you exercise, have a bite about an hour before you decide to go for a run!
13. The best kind of food to eat just before exercising is a small amount of carbohydrate food.
Instagram / @vicki_lugo
This is because it can be digested relatively quickly compared to fat- or protein-based foods, and won’t leave you feeling discomfort while you sweat it out.
14. The best time of the day to workout … depends on your circadian rhythm.
Instagram / @un_erika
Basically, if you’re a morning person and workout straight after waking up, then you’ll feel the benefits of eating less throughout the day and may even maintain weight loss. But, if you’re a night owl, you may find that that evening workouts will give you better results since you’ll be inclined to work hard during the night. Basically, listen to your bodies, babes.
15. Completing vigorous exercise just before bed can have benefits.
Instagram / @summergirl0804
Swiss researchers found that working out one-and-a-half hours before sleeping can encourage you to fall asleep faster, prevent waking up throughout the night, and improve your mood.
16. Sex is a form of exercise.
Instagram / @jugosalatina_13
But unfortunately, it’s not the best kind of exercise if you’re looking to get real results. It gets your heart pumping, which is important. But, a solid bonk is about as good as walking gently for six minutes. So while it does get you moving, you can’t give up on exercising altogether just because you’ve been in bed.
17. An estimated 50 percent of people who start a new exercise program will give it up within six months.
Instagram / @nicollejthompson
The best way to make sure you stick to it is by making it a part of your routine.
18. “No pain, no gain” is a myth.
Instagram / @jazflete
While intensity is good for building fitness, pain is the body’s way of telling you that you need to stop what you’re doing, or you’ll do damage to yourself. If you’re feeling a lot of pain regularly from your exercise regime, you may have to change your routine.
19. “If you don’t use it, you’ll lose it” is not a myth.
Instagram / @pbbsuccess
Even if you feel like you’re not seeing massive gains from your exercise regime, the reality is that exercising regularly still maintains your fitness and health!
20. You gain muscle, you don’t transform it
Instagram / @beautiespcoslife
People often think that fat molecules turn into muscle but this is simply not the case. Fat burns and muscles grow.