WEEK Five: “The benefit of exercise”
Today we’re going to share some tips about exercise.
Exercise may feel hard at the beginning, but with some practice and consistency your body gets stronger and stronger.
Most importantly, there comes a point where you’ll start to enjoy it too…
Choose an exercise routine that fits your personality and lifestyle.
Everyone has a different level of fitness, and exercising at a pace that is right for you is important. Remember, it’s about having fun. It doesn’t have to be organised or even cost you money. And of course no exercise should cause you pain.
Exercising and being active helps you to stay fit and healthy.Activity also helps you avoid depression, stress and boredom. Exercise fights against anxiety and depression. It improves sleep, burns calories, raises “good” HDL cholesterol, decreases the effects of aging and chronic diseases such as atherosclerosis and diabetes.You’ll be more alert mentally too.Exercise provides you with a set of concrete attainable goals mirroring the striving, pain, and gain of everyday life.Don’t forget the endorphin factor either.It’s hard to over-estimate the positive aspects of a good exercise program.
- Getting fit
- Strength training
- Losing weight
- Recovering from Injury
We know being active promotes a healthier life. By performing a regular exercise routine with a moderate amount of activity performed three to five days per week you can improve your heart health, reduce your heart disease risk factors, improve your strength and feeling of well-being.
There are four main types of exercise:
• Resistance exercise – Resistance exercises uses weights, springs or bands. They increase muscle power and ability to help large muscles burn fat and larger muscles are enablers for aerobic exercise.
• Aerobic exercise – Aerobic exercises require the consumption more oxygen than at rest. It involves repeated movements of the large muscles of your body. Examples include brisk walking, jogging, swimming, cycling.
• Stretching exercises – The risk of injury seems to be about equal for those who stretch and those who do not stretch before exercise. Stretching seems to offer more long term benefit such as maintaining functional flexibility and correcting particular muscular imbalance.
• Agility and speed exercises – This kind of exercise used at competitive level but performing it in a training regime can be very beneficial for daily lifestyle.
To be safe and to give you the most benefit, your program should be:
• Aerobic: this type of activity increases the rate and depth of your breathing, raises your heart rate and uses the large muscle groups. Examples include walking, cycling or swimming.
• Regular: moderate intensity activity performed on most days of the week (starting with small amounts of activity and building up to 30 to 40 minutes of continuous activity, or if you prefer, 10 minutes increments throughout the day to equal 30 to 40 minutes
• Safe: adults with health problems (such as heart disease, diabetes or obesity) or those at high risk, men over age 40 and women over age 50 should talk with their doctor before starting an exercise program.
An exercise session should start with a gradual warm-up period. It should take about 5 to 10 minutes before your exercise program. You should slowly stretch your muscles and then gradually increase the level of activity. If walking/ jogging is your activity begin with slow tempo and then pick up the pace. After you have finished exercising take about 5 to 10minutes to cool down. Again, stretch and cool down your muscles and let your heart rate slow down gradually. You can use the same stretches as in the warm-up period.
Benefits of Warm-up
• Reduce muscular injuries
• Supply blood flow to the heartBenefits of Cooling down
• Aid in the dissipation of waste products – including lactic acid
• Reduce the potential for Delayed Onset of Muscle Soreness (DOMS)
• Reduce the chances of dizziness or fainting caused by the pooling of venous blood at the extremities
• Reduce the level of adrenaline in the blood, allows the heart rate to return to it’s resting rate
- Choose your favorite activity
- Record your activity in the exercise program
- Start your activity today
Week 7: Resistance Training
Week 8: Preventing Injuries
Week 11: the trilogy of Healthy Lifestyle succes