Thursday, 9 May 2013

How much can you exercise?


You are the only one who can decide just how much exercise is best for you. How much exercise your body needs, depends on you, whether you trying to lose weight, increase endurance, increase fitness level and so on. Therefore you must evaluate your exercise goals.

If your goal is to remain healthy and fit then an everyday walk will suffice, but if you want to perk up your fitness level then a more intense regimen will be required. 

If you are exercising to lower your blood pressure you should adhere to your physician’s advice. The same goes for pretty much every medically prescribed exercise routine. 


A common misconception about exercise and health is that the health benefits of exercise come from losing weight and that if you exercise a lot and don’t lose weight then there’s no point in exercising. 

But here's the truth: regular exercise is not about weight loss, but about keeping fit. Yes, weight loss is an important factor when your health is at stake. But, it isn't the only thing about exercising. Regular exercise which is a great stress buster greatly improves your health even if it doesn’t cause you to lose weight. 

Exercise benefits every part of the body, including the mind. Exercise helps people lose weight and lower the risk of some diseases like type 2 diabetes, osteoporosis and high blood pressure. Exercise can help a person age well. Aerobic activities use large muscles to momentarily boost heart rate. When performed on a regular basis, aerobic activity boosts one’s cardio-respiratory fitness which causes you to breathe harder and increases your heart rate. Some of the examples of aerobic fitness are brisk walking, running, cycling and swimming. 

If you are really out of shape, start with short bouts of exercise, such as walking for 10 minutes once or twice a day. As long as you walk briskly enough to raise your heart rate for 10 minutes, that is adequate to begin with. Gradually increase the duration until you can comfortably walk three times a day for 10 minutes or for one 30-minute session. You can also gauge your exercise intensity by measuring your heart rate. Moderate-intensity exercise should be done at 50 to 70 percent of your maximum heart rate. Estimate your maximum heart rate by subtracting your age from 220. Muscle-strengthening exercises work on all major groups of muscles such as legs, abdomen, chest, arms, and shoulders. You will need to maintain a muscle-strengthening workout for at least two days in a week. Some examples are push-ups, lifting weights, working with kettle-bells and working with resistance bands. By combining different activities in this way, you will increase the ‘range of motion’ of your body parts while they are training, as well as developing different ‘specific skills’ such as agility, balance,  flexibility and co-ordination. 

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