Exercise
A successful exercise program involves frequent physical activity that is rhythmic, repetitive, challenges the circulatory system, and uses large muscles. The exercise program must significantly increase the blood flow to the muscles for an extended period of time, promoting cardiovascular fitness. Such exercises are called isotonic, dynamic, or aerobic. If you want to have a healthy heart, you need to perform aerobic exercise.
- Aerobic activities really "get the blood pumping." As the heart beats faster, the blood circulates more quickly, delivering extra oxygen to the muscles. This builds strength, or cardiovascular fitness. Some recommended aerobic activities are walking, hiking, jogging, bicycling[1],swimming[2], jumping rope, and roller skating. Some forms of exercise, like weightlifting, can build muscle strength without building cardiovascular fitness.
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[edit] Why do you exercise?
What kind of exercise tips are you looking for? Is it to lose weight? To gain weight? To maintain your present weight? I hope maintaining good health is somewhere in your goals, because that should be your ultimate goal. If losing weight is your goal, you want to combine exercise with A Healthy Diet
You don't need a lot of different and expensive exercise equipment to exercise effectively at home. I have an adjustable set of dumbbells, cables, an exercise ball and a treadmill. Just recently I also added the Perfect Pullup and the Perfect Pushup. That's it. I do have a regular set of weights, but basically use the dumbbells only. I find them more effective and safer to workout with when you do no have a training partner.
If you are just getting started out, I recommend an exercise ball as your first piece of equipment.
The best exercise tip I can give you is to stick with your exercise routine. It is harder to get started so, once you have overcome this, continue.
Exercise is generally grouped into three types:
- Flexibility exercise, such as stretching, improve the range of motion of muscles and joints.
- Aerobic exercise, like walking and running, focus on increasing cardiovascular endurance.
- Anaerobic exercise, on the order of weight training, functional training or sprinting, increase short-term muscle strength.
A combination of these exercises should be included in a well balanced fitness program.
[edit] Aerobic Exercise
should be done 4 - 5 times a week. Generally a minimum of 20 to 30 minutes per session. Once you have base training behind you, consider adding interval training (covered in another section) to make your aerobic exercise more effective.
Strength training
use resistance -to strengthen and condition the musculoskeletal system, improving muscle tone and endurance. Muscle burns fat So when you build muscle, you burn fat even while you are relaxing. You should plan on doing your strength training workout a minimum of 2 days a week and, ideally 3 days a week.
[edit] Anaerobic Exercise
Anaerobic exercise is exercising at high intensity levels for shorter periods of time. An example would be running 8 all out sprints during your workout, each followed by a period of 30 seconds or more recovery time. Because this is very intense, I only recommend it for anyone who is in top condition and has a doctor's ok. The bottom line, though, is if you do this, you can slash your workout time and greatly increase your fitness level.
[edit] Strength Training
Strength training is important and should not be overlooked. Even if you are looking to lose weight, keep in mind that muscle burns fat. That means you do your strength training routine and continue to burn fat later in the evening. This is one of the keys to developing 6 pack abs.
Lifting weights doesn't appeal to everyone. Bodyweight exercises can accomplish basically the same thing. Do your body weight exercises on a swiss ball and your potential to increase your muscle tone and fitness level explodes and your core muscles, including your abs, get a workout with each exercise.
[edit] "Exercise on a Swiss Ball"
This is not a fad. The swiss ball has been proven to work and has been used for many years in physical rehabilitation. One of the best exercise tips I can ever give you is to tell you to use an exercise ball in your routine. Most any exercise can be done on it and the exercise ball works your body's core muscles with each exercise you do. The result is you get better results in less time!
[edit] Exercise Tips for Exercising while Sitting Down
Anyone can exercise sitting down. And get a good workout at the same time.
Don't let the fact you might be in a wheelchair or you cannot be on your feet for an extended period of time stop you. Try these exercises sitting down.
[edit] Benefits of physical exercise
1. Exercise improves your mood
Need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help you calm down. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed than you were before you worked out. You'll also look better and feel better when you exercise regularly, which can boost your confidence and improve your self-esteem. Regular physical activity can even help prevent depression.
2. Exercise combats chronic diseases
Worried about heart disease? Hoping to prevent osteoporosis? Physical activity might be the ticket. Regular physical activity can help you prevent — or manage — high blood pressure. Your cholesterol will benefit, too. Regular physical activity boosts high-density lipoprotein (HDL), or "good," cholesterol while decreasing triglycerides. This one-two punch keeps your blood flowing smoothly by lowering the buildup of plaques in your arteries.
And there's more. Regular physical activity can help you prevent type 2 diabetes, osteoporosis and certain types of cancer.
3. Exercise helps you manage your weight
Want to drop those excess pounds? Trade some couch time for walking or other physical activities. This one's a no-brainer. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn — and the easier it is to keep your weight under control. You don't even need to set aside major chunks of time for working out. Take the stairs instead of the elevator. Walk during your lunch break. Do jumping jacks during commercials. Better yet, turn off the TV and take a brisk walk. Dedicated workouts are great, but physical activity you accumulate throughout the day helps you burn calories, too.
4. Exercise boosts your energy level
Winded by grocery shopping or household chores? Don't throw in the towel. Regular physical activity can leave you breathing easier.
Physical activity delivers oxygen and nutrients to your tissues. In fact, regular physical activity helps your entire cardiovascular system — the circulation of blood through your heart and blood vessels — work more efficiently. Big deal? You bet! When your heart and lungs work more efficiently, you'll have more energy to do the things you enjoy.
5. Exercise promotes better sleep
Struggling to fall asleep? Or stay asleep? It might help to boost your physical activity during the day.
A good night's sleep can improve your concentration, productivity and mood. And you guessed it — physical activity is sometimes the key to better sleep. Regular physical activity can help you fall asleep faster and deepen your sleep. There's a caveat, however. If you exercise too close to bedtime, you may be too energized to fall asleep. If you're having trouble sleeping, you might want to exercise earlier in the day.
6. Exercise can put the spark back into your sex life
Are you too tired to have sex? Or feeling too out of shape to enjoy physical intimacy? Physical activity to the rescue.
Regular physical activity can leave you feeling energized and looking better, which may have a positive effect on your sex life. But there's more to it than that. Regular physical activity can lead to enhanced arousal for women, and men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise — especially as they get older.
7. Exercise can be — gasp — fun!
Wondering what to do on a Saturday afternoon? Looking for an activity that suits the entire family? Get physical!
Physical activity doesn't have to be drudgery. Take a ballroom dancing class. Check out a local climbing wall or hiking trail. Push your kids on the swings or climb with them on the jungle gym. Plan a neighborhood kickball or touch football game. Find a physical activity you enjoy, and go for it. If you get bored, try something new. If you're moving, it counts!
Are you convinced? Good. Start reaping the benefits of regular physical activity today!
[edit] DON’T CHANGE EVERYTHING AT ONCE!!!!
So you’re going to get fit… congratulations.. you want to eat right too. Here’s a killer tip, don’t change it all up at once. Slowly ease yourself off the eating patterns over a period of two weeks and stage your new lifestyle in two parts. This makes it a lot easier and you’ll enjoy your fitness regime.
