Exercising basics
- Weight Loss ??
- Looking Good ???
- Fitness ????
Single Solution EXERCISE
Exercising can be a really good option for loosing weight, getting into shape and looking good. But before you get into action it’s important to know few things about exercising.
Your present fitness level, age, health, skills, convenience and interest are the factors which decide how much, how long, how often, you should exercise and what all exercises one should do. These are some of the activities necessary for an average person to stay fit.
WARMUP –
5-10 minutes like walking, mild jogging, trunk rotators, arm circles. Those movements which have low intensity that stimulate movements to be used in activity can be included in warm-up.
MUSCULAR STRENGTH –
to increase strength 20 minute session per week including exercises for all muscle groups is a must.
MUSCULAR ENDURANCE-
exercises such as calisthenics, pushups, sit-ups, pull-ups, and weight training for all the major muscle groups for at least 30 minutes per week.
CARDIORESPIRATORY ENDURANCE –
at least 20 minute continuous aerobic rhythmic exercises every week .continuous games like racquetball and handball, activities like brisk walking, jogging, swimming, cycling, rowing, rope jumping, are popular aerobic exercises.
FLEXIBILITY –
daily stretching exercises for 10 – 12 minutes slowly without a bouncing motion.
COOL DOWN –
low level exercise, slow walking combined with stretching for a minimum of 5-10 minutes. Early morning time remains the popular time to exercise as it makes people more energetic on the job. But many a times people skip exercising as they don’t get time to exercise in the morning and the excuse is “WHEN TO EXERCISE ???”
An hour before your evening meal is perfect for exercise. Work out in late afternoon helps to welcome a change of pace at the end of a tiring day. It also helps in eliminating worries and tensions. You should schedule your workouts at a time when there are very few chances of skipping it because of your other engagements.
Exercising in hot, humid environment or within two hours of eating should be seriously avoided.
Why Exercise ????
Exercise increases our metabolic rate which helps in burning calories faster. Studies show that for the few hours following exercise you continue to burn calories at faster rate.
Many people who shift to a low calorie diet their metabolism rate goes down and their body starts conserving energy. Exercise will not allow your body to move into that condition as it prevents the body from moving towards the starvation response.
Lean tissues are required to metabolize fat. Those who diet but don’t exercise loose these lean tissues. Hence they have less muscle tissue to metabolize fat. Those who exercise gain muscle mass instead of loosing. People who increase their exercise and cuts calories gain a few pounds of lean tissue as they loose body fat.
Your body chemistry is also affected with exercising. According to many studies muscle tissues from trained athletes have more fat burning enzymes than that of the untrained ones.
Most of the fat people have excessive amount of insulin in their body. Excess amount of insulin in tissues is not used by the cells and a cause increased storage of fat. Through exercise insulin in the body is utilized to a great extent hence reduces the need for insulin in the body.
We can’t say that exercise is a means of appetite control. Appetite control following exercise can be psychological but many a times works.
There are many other benefits too of exercising like it helps in increasing efficiency of heart, lungs and muscle strength, reduces cholesterol as well as blood pressure. It surely decreases the fear of diabetes and heart diseases.
Exercising provides you load of energy which results in less stress, improved quality sleep and mental acuity of course.