Having an effective workout program is extremely important towards achieving your fitness goals this year, whether your goal is to lose weight, build strength, or just be healthier. In celebration of the new year + our new health goals, we're offering some tips to incorporate into your fitness routine that will keep you motivated + consistent with your goals this year! 

 

There isn't a "one plan fits all" solution

Most of the time, we focus only on one type of exercise or activity because it's easy, thinking this enough to promote weight loss and build strength. However, research suggests that it's important to get a variety of all types of exercise such as endurance, strength training, conditioning, balance, and flexibility. Choosing the right type of conditioning to get started with depends on your age, fitness goals, and lifestyle. 

Strength Training

Gaining muscle mass and strength can help make everyday activities feel easier, while also helping with balance and flexibility. Strength training exercises can include lifting weights (even your own body weight) and using resistance bands. For major muscle groups, aim for strength training exercises at least 2 days a week, but avoid focusing on the same muscle group on any 2 days in a row. If you're just getting started, start with resistance bands + less weight so your body can get used to strength exercises before you increase the weight.

Using resistance bands instead of weights can help you do exercises in a slow, controlled manner that helps you build strength, without the risk of an injury. Just like our body, we need to work on improving the strength of our hair when it comes to harsh chemical treatments that can leave hair feeling dry, brittle, and prone to breakage. A strengthening leave-in conditioning treatment, like Save Me From Chemical Conflict is infused with keratin + smart proteins that target the specific areas of hair damage that needs protein + strength the most. 

• Strength training exercises include lifting weights (using machines at the gym or your own body weight) and using resistance bands.
• For major muscle groups, aim for strength training at least 2 days a week, but avoid focusing on the same muscle group on any 2 days in a row. 
• If you're just getting started, start with resistance bands + less weight so your body can get used to strength exercises before you increase the weight.
• Using a protein rich + bond-building treatment, like Save Me From Chemical Conflict targets areas that hair is damaged the most and needs protein for strength. 

 

Conditioning Training

Conditioning exercises work to strengthen and improve your performance in strength training by incorporating aerobic exercise, strength training, flexibility and stretching exercises. The specific types of exercises you should do will vary on your fitness goals and routine. For beginners, it's important to focus on total body workouts that develop and strengthen all of the major muscle groups, helping to burn fat and increase your body's lean muscle mass.

Just like with our body, deep conditioning our hair is important in maintaining a healthy scalp + hydrating parched strands. Regular heat styling zaps the moisture from the scalp and hair, leaving hair dry, weak, and frizzy. Using a deeply conditioning leave-in treatment, like Save Me From Thermal Obsession, helps prevent heat damage to keep your hair healthy looking and softer, silkier and become more manageable.  

• Conditioning training combines several types of exercises such as strength, flexibility, and endurance that conditions the whole body.
• Regularly conditioning helps build strength, coordination and speed while also improving endurance, increases flexibility, and promotes a leaned + toned physique.

•  Using a deeply nourishing and conditioning treatment, like Save Me From Thermal Obsession, helps prevent heat damage to keep your hair healthy looking and softer, silkier and become more manageable.  

 

Endurance Training 

Endurance training, often referred to as aerobic exercise, increases your breathing and heart rate. Physical activities that build endurance are walking, jogging, swimming, bicycling, climbing stairs, swimming and more! With consistent training, endurance training improves your fitness level by conditioning the health of your heart, lungs, and circulatory system.

In addition, cardiovascular endurance can help delay or prevent many health issues such as diabetes, colon and breast cancer, heart disease, and more. Just as our body begins to age, our aging hair needs to be protected, conditioned, and repaired. Using a leave-in conditioner for hair thinning, like Save Me From Age Acceleration, helps to restore youthfulness back into hair with strengthening and nourishing ingredients that work reverse the aging process by increasing hair thickness + density, while reducing hair breakage and split ends. 

• Endurance training, often referred to as aerobic exercise, improves your fitness level by conditioning the health of the heart, lungs, and circulatory system. 
• Physical activities that increase breathing and heart rate include brisk walking, jogging, running, swimming, bicycling, climbing stairs, swimming and more.

• A leave-in conditioner for hair loss like Save Me From Age Acceleration, works to restore youthfulness into hair by increasing hair thickness + density, while reducing hair breakage and split ends. 

Flexibility Training 

After any exercise, stretching is critical to help you move more feely, aiding in the recovery process, helping to improve balance and flexibility. Selecting exercises that focus on balance and stretching include yoga, Pilates and Tai Chi which are also recommended to improve balance. Make sure to hold your stretches long enough to help alleviate recovery + stiffness in the muscles for at least 30 seconds.

Just like our body needs to recover from workouts, so does our hair! Think of your hair like a rubber band, the more elasticity (or flexibility enabled from proper hydration) it has, the longer it can resist tension or stretching before it breaks off. Using a UV protectant leave-in treatment like Save Me From Sun + Sweat, helps improve hair elasticity by restoring moisture, allowing hair to be more resistant to stretching and tension. 

• Flexibility training includes stretching exercises to stretch + lengthen the muscles.
• Exercises that focus on flexibility and stretching include yoga, Pilates and Tai Chi.

• Using a hard water mineral protecting leave-in treatment like Save Me From Sun + Sweat, works to improve hair elasticity by restoring moisture, allowing hair to be more resistant to stretching and tension. 

 

Balance Training

In addition to strength, endurance, and flexibility - balance is a key component of a balanced fitness routine! Balance training is often neglected when it comes to a fitness regimen, however training for balance helps control your body's position, whether you're stationary or moving. Many lower-body strength training exercises will work to improve balance, exercises that help with stability + balance helping to prevent falls and injuries. Balancing exercises include Pilates, yoga, and Tai Chi, which is considered to be a "moving meditation" excise that involves shifting the body slowly, gently, and precisely while deeply breathing.

Using a hair treatment with a proper balance of varied molecular weight proteins, amino acids and nutrients work to penetrate and mend flat, brittle hair from pollution damage. Using an antioxidant hair treatment like Save Me From Pollution Assault, helps make hair healthier, softer, while preserving shine and brightness while also combatting free radical and pollution damage. 

• Balance training is often neglected when it comes to a fitness regimen, however training for balance strengthen the muscles that help control your body's position upright, and help improve stability and help prevent falls.
• Balancing exercises include Pilates, yoga, Tai Chi, and using equipment, like a Bosu, which has an inflatable dome on top of a circular platform, all challenge your balance.

• An anti-pollution leave-in conditioner for the hair, like Save Me From Pollution Assault, helps make hair healthier, softer, while preserving shine and brightness while combatting free radical + pollution damage. 

Detoxify Impurities 

A well balanced fitness routine not only includes strength training, but a nutritious, whole and balanced diet. Toxins, otherwise known as chemicals from processed food or substances used in growing food, are known to have detrimental effects on the body. Detox diets require giving up specific types of food that may contain harmful toxins for foods that are low in fat, high in fiber and full of nutrition, can increase health, weight loss and well-being.

Just like in our bodies, impurities can buildup on the scalp and hair; causing an accumulation of a variety of substances like excess sebum, dead skin cells, product residue, and dead skin cells to buildup and reduce scalp + hair health. Imbalances in these biological processes can negatively affect the health of your scalp and the growth of your hair. Using a buildup banishing, detox scalp and hair treatment like Save Me From Product Overload, addresses these issues all while replenishing hair moisture instead of stripping.

• Detox diets require giving up specific types of food that may contain harmful toxins for foods that are low in fat, high in fiber and full of nutrition, can increase health, weight loss and well-being.
• A well balanced fitness routine not only includes strength training, but a nutritious, whole and balanced diet.

• Using a charcoal concentrated hair treatment like Save Me From Product Overload, addresses these issues all while replenishing hair moisture instead of stripping.

 

Conclusion

In conclusion, it is important to incorporate a balance of these training methods into your fitness routine for living a stronger, healthier, more functional life. With the right attitude, and incorporating a few of these tricks into your fitness + hair routine, you'll keep your healthy hair and fitness goals on track this year!