What you need to know about Exercising and how to get started
Exercise involves doing physical activity and getting your heart rate higher than at rest. An important part of maintaining physical and mental health.
Whether it's a light exercise like walking or a high-intensity activity like uphill cycling or strength training, regular exercise has many benefits for both your body and your mind. Daily participation in physical activity of all intensities is essential to prevent many diseases and other health problems.
This article discusses different types of exercise, their benefits, and considerations when designing a fitness program. Types and Benefits
People classify exercise into three broad categories.
- Aerobic
- Anaerobic
- Flexibility training
Each of these categories is described below.
Aerobic exercise
Aerobic exercise aims to improve the body's use of oxygen. Most aerobic exercise is done at moderate intensity for long periods of time. Aerobic exercise includes a warm-up, at least 20 minutes of exercise, and a cool-down. Aerobic exercise primarily uses large muscle groups.
Aerobic exercise provides the following benefits:
- Improves muscle strength in the lungs, heart, and whole body
- Lowers blood pressure
- Improves circulation and blood flow in the muscles
- Increases the red blood cell count to enhance oxygen transportation
- Reduces the risk Trusted Source of diabetes, stroke, and cardiovascular disease (CVD)
- Improves life expectancy Trusted Source and symptoms for people with coronary artery diseases
- Stimulates bone growth and reduces the risk of osteoporosis when at high intensity
- Improves sleep hygiene
- Enhances stamina by increasing the body's ability to store energy molecules, such as fats and carbohydrates, within muscle
Anaerobic exercise
Anaerobic exercise does not use oxygen for energy. People use this type of exercise to build power, strength, and muscle mass.
These exercises are high-intensity activities that should last no longer than around 2 minutes. Anaerobic exercises include:
- Weightlifting
- Sprinting
- Intensive and fast skipping with a rope
- Interval training
- Isometrics
- Any rapid burst of intense activity
While all exercise benefits the heart and lungs, anaerobic exercise provides fewer benefits for cardiovascular health than aerobic exercise and uses fewer calories. However, it is more effective than aerobic exercise for building muscle and improving strength. More muscle mass means your body burns more fat, even at rest. Muscle is the most efficient fat-burning tissue in the body.
Agility training
Agility training aims to improve your ability to maintain control when accelerating, decelerating, and changing direction.
For example, in tennis, flexibility training helps players stay in control of their position on the court by allowing them to fully recover after each shot.
Regular agility training is necessary for those who play sports that rely heavily on position, coordination, speed and balance. The following sports are examples of sports that require agility.
- Tennis
- American Football
- Ice hockey
- Badminton
- Volleyball
- Basketball
- Football
- Martial arts
- Boxing
- Wrestling
Some exercises combine stretching, muscle conditioning and balance training. A popular and effective example is yoga.
Yoga movements improve balance, flexibility, posture and circulation.
This practice originated in India thousands of years ago and aims to integrate the body, mind and spirit. Modern yoga uses a combination of meditation, poses and breathing techniques to achieve the same goal. Yoga practitioners can tailor courses to their individual needs.
People who want to treat arthritis may need gentle stretching to improve mobility and function. Those with depression, on the other hand, need to focus more on the relaxation and deep breathing elements of yoga. maybe.
- Cardiovascular disease
- Type 2 diabetes
- Cancer
- Osteoporosis
- Check out car travel that can be replaced by walking or cycling. Need to commute by car? If so, please park half a mile away from the office and walk the rest of the way.
- If you commute by public transport, you might get off the bus or train a few stops early and walk the rest of the way. Consider going up and down the office stairs instead of taking the elevator or escalator.
- Think about the time you watch TV and avoid watching TV shows. Watching TV for long periods of time and doing light exercise such as abdominal cramps or jumping jacks can help you incorporate more physical activity into your day.
- If you like video games, you might consider playing games that encourage physical activity, such as: B. Exercise routine on Nintendo Wii.
- Strenuous household chores, gardening, and climbing stairs while doing household chores are also considered physical activity and help you productively meet guidelines. People may benefit most from exercise that they enjoy and that fits their lifestyle.
- Five times a week he will take brisk walks for 30 minutes.
- Walk your dog more often, or go for a walk or jog with a friend.
- Try adding swimming to your weekly, if not daily, routine.
- Take a fun, supportive, and educational practice class. Join a martial arts club. Beginner sessions are gentle and fun.
- Practice can be a gradual learning curve. You should space out your sessions throughout the week and slowly increase the intensity.
Post a Comment