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Exercise
Exercise Programs
Daily Exercise
Health Benefits of
Exercise
Exercise Programs
Important in losing weight is burning calories. This can be
effectively accomplished through aerobic exercise. Most
experts agree that a combination of aerobic exercise, strength
training and stretching provide the important ingredients of
an active, healthy lifestyle.
1) Aerobic exercise
Aerobic activity brings up the heart rate and burns calories.
Aerobic activities include many sports, including jogging,
tennis and biking, but also walking and completing household
chores. Everyone should aim for 30 minutes of aerobic activity
5-7 days a week. It is important to note that shorter periods
of aerobic exercise also count. Start slowly and build up the
amount of aerobic activity daily. If you have physical
limitations or health concerns that affect your ability to
engage in aerobic activity, talk to your doctor.
2) Strength Training
Strength training in an important component of an activity
plan. After the age of 30, a person begins loosing muscle
mass. Free weights are an excellent method for strength
training. When starting a strength training program, remember
that more repetitions of lighter weights is best. If you
cannot complete 10-15 repetitions of weight, use less weight.
When strength training, always work on all muscle groups -
legs, arms, back, chest, shoulders and abdominals. Strength
training should be practiced 2-3 times per week.
3) Stretching
Stretching for increased flexibility is often overlooked in
exercise programs. Stretching exercises will aid balance,
flexibility and range of motion. Although it is best to
stretch both before and after exercising, many people chose
only one. Stretching after exercise is ideal, as the muscles
are warmed up.
Always hold stretches for at least 30 seconds. Focus on
stretching the muscles used most in whatever form of aerobic
exercise practised. The back is of particular importance.
Stretching back muscles can help to prevent any number of
injuries associated with the back.
The U.S. Department of Health
and Human Services, National Institutes of Health provide
excellent articles and resources about
exercise and
fitness. The Mayo Clinic's Healthy Living Center is
another excellent resource for
exercise
information and other healthy living issues. |
