In this section, there is information as to why you should be exercising and weight training. It includes the benefit of each and how each exercise is done. You may have heard about some myths, but now's the time to reveal the truth. Exercises shown include weight training, and stretching to build up flexibility instead of injuring yourself if you are a starter. But before we head to the specific areas, here are some helpful things to know as to why one should maintain a good exercising routine.
DEFINITIONS:
AEROBICS is defined as using the same large muscle group in a rhythmical motion for a time of 15 to 20 minutes or longer while maintaining 60-80% of your maximum heart rate.
MUSCULAR STRENGTH AND ENDURANCE is defined as the maximum tension of force that a muscle can exert in a single contraction.
FLEXIBILITY is defined as the range of possible movement in a joint or a series of joints.
INFORMATION:
Aerobic means with air or oxygen. Aerobics are activities with long durations yet low in intensity. These activities include walking, jogging, biking, swimming, aerobic classes or videos, and cross-country skiing. It also includes anything to get your heart rate up. Anaerobic means air without oxygen. Anaerobic activity have short durations with high intensity. Examples of this are racquetball, downhill skiing weight lifting, sprinting, softball, soccer, and football.
While doing an exercise, you should try to maintain a conversation with someone. If you are constantly gasping for air, you are working anaerobically. Working anerobically will tire yourself out faster. You may also get sore muscles after the exercise is over.
CARDIOVASCULAR BENEFITS:
Aerobic exercise helps improve the heart and the lungs by increasing the oxygen available to the body. Alone, exercising cannot prevent or cure heart disease, but it can reduce the risk of getting it. Cardiovascular fitness is a process that requires consistent reinforcement. To maintain your current level of fitness you should exercise at least three times a week. To increase your level of fitness, try to exercise four to five times a week. Make an attempt to keep a routine for exercising.
AEROBIC CLASSES:
In an aerobics class, you can choose from a low intensity class to a high intensity one. The level of intensity depends on how high you bring your arms and the motion of your body. Aerobic instructors usually demonstrates the low intensity as well as the high for participants to choose . Choosing a fitness level depends on the level they are in and how frequently they exercise.
To improve aerobic fitness see the following for the quantity and quality factors:
- Exercise three to five times per week
- Intensity should be 70-85 % of maximum heart rate
- Duration should be 20-60 minutes of continuous workout
Note: Before trying to attempt any exercise, it is strongly advised that you consult your doctor.
ADDITIONAL BENEFITS OF AEROBIC EXERCISE:
- Control body fatAerobic fitness involves a combination of the lungs, heart, bloodstream, and local muscles in getting the oxygen to the muscles and putting them to work. In endurance activities, muscles must have oxygen to burn the energy required to make them work well. The greater the aerobic fitness, the greater one's functional capacity. Therefore daily activities require less effort and leave a bigger resource for dealing with emergencies such as heart attacks.
MUSCULAR STRENGTH AND ENDURANCE:
Muscular endurance relates to the ability of the muscles to perform repeated contraction over an extended period of time. By lifting a few heavy weights, muscle strength and size will build and develop. Several repetitions with lighter weights will develop endurance and a toned body.
FLEXIBILITY:
Muscles have a built-in reflex to protect them from injury. When a muscle is stretched the reflex can be invoked causing the muscles to contract in an attempt to prevent overstretching and injury. If a slow gentle stretch and hold movement is performed then the stretch reflex will not be activated permitting the muscle to relax and lengthen as desired. Stretches should be held for 20 seconds.
ADVICE:
Power-up: work out intensely in order for a serious change in your body.
Try not to lame out: Working out in the morning can make you feel good for the rest of the day.
Eat right: No matter how much you work out, if you don't eat a healthy diet, you're not going to look or feel your best.
Live It: Make exercising a part of your life. Try to do something active everyday.
Mix it up: Do different routines everyday so your body will benefit.
Have a blast: Crank up the tunes, head outside, grab a pal-whatever you need to do to take the work out of working out.