The Right Exercise For You

The Right Exercise For You

Right Exercise For You

Exercise can have a surprising number of benefits: it can improve your cardiovascular fitness and muscular endurance, which translates into an increase in energy; it can dramatically reduce the risk of coronary artery disease; it may also help lower blood pressure and cholesterol levels, and aid in weight control; and it appears to give self-esteem a measurable boost, and in general to improve your sense of well-being.

You can derive these benefits at any age, and indeed, exercise - or at least staying physically active - appears to be increasingly important the older we get. Many of the problems commonly associated with aging - increased body fat, decreased muscular strength and flexibility, loss of bone mass, lower metabolism, and slower reaction times - are often signs of inactivity that can be minimized or even prevented by exercise

Aerobic Exercises

The Benefits of Aerobic Exercises

We've all been told about the importance of aerobics in our daily lives. But what constitutes an activity as an aerobic one and how do we integrate it into our all ready busy lives?

Why we need to know more about aerobics
Without a doubt, aerobics are particularly helpful for weight control. Research consistently shows that regular physical activity, combined with healthy eating habits, is the most efficient and healthful way to control your weight.

Whether you are trying to lose weight or maintain it, you should understand the important role of physical activity and include it in your lifestyle.

Physical activity helps to control your weight by using excess calories that otherwise would be stored as fat. The number of calories you eat and use each day regulates your body weight. Everything you eat contains calories, and everything you do uses calories, including sleeping, breathing, and digesting food. Any physical activity in addition to what you normally do will use extra calories.

Following a regular aerobics program gives you a sense of commitment and control - two positive mental attitudes that help counteract stress. Aerobics also relax tense muscles, thereby relieving your body's stress response.

Medical research has shown that regular aerobic activity increases the body's production of endorphins.

High Impact exercise

The Ups and Downs of High Impact Exercise

High impact exercise – what is it and why do it? A simple definition would be any activity where your feet leave the ground at the same time. Jumping rope, running, and jumping jacks are high impact exercises. As to why do it, research is now showing that engaging in some higher impact activities may help make a positive contribution to bone health. Past studies have established that paying attention to bone health should begin at an early age, while more current studies are showing evidence that an improvement in bone health can also occur later in life. And helps to loss weight

Bone density, osteopenia, and osteoporosis are terms we are hearing more frequently. Bones are porous yet sturdy. If porosity increases and bone mass decreases, this can weaken the bones. Osteopenia is the precursor to osteoporosis. 

If you think of these terms as if they were warnings for a ship at sea, osteopenia would be the indicator that a storm is coming in (some bone loss) and osteoporosis would mean that the storm is already here and you’re in it (high degree of bone loss). Thanks to technology we can now measure bone density, so positive steps can be taken to avoid an alarming outcome such as a fracture. Women are at higher risk than men for bone loss and these groups can also be further sub-divided for risk. This is a simple explanation for bone health; there are many excellent resources for information in print and on the internet.

Exercising is one of the things you can do to help build and maintain healthy bones. Activities for bone health are generally described as weight bearing. Weight bearing exercises put stress on the skeletal structure and your bones react by supporting the stress. Walking and weight lifting fall into this category, but current studies are showing that some higher impact activity can make a more significant contribution to bone health. It makes sense if you think about it – when you lift weights your muscles react by becoming stronger and toned. If you jump up and down, your bones react similarly.

Performing high impact activity can also have other benefits. Some high impact exercises can also improve coordination, agility, balance, and endurance.

Are you a good candidate for high impact exercise? The jarring and intensity of higher impact activities means you need to closely evaluate if it is appropriate for you to start an exercise routine that involves high impact movement. If you are currently diagnosed as having osteopenia or osteoporosis, the risk factors (such as fractures) may outweigh the benefits. Activities that are lower in impact could be more appropriate in this case and a discussion with your physician about an exercise plan is vital. If you have a cardiac condition, an autoimmune disorder, any joint problems, or other medical conditions, consulting your physician before staring a high impact exercise routine should also be considered the first step.

Swimming For Your Heart

For years, experts have been saying that swimming is great for your health and simply one of the best exercises out there. Yet, many of the benefits of swimming are unclear to the average person.
So what really makes swimming such a wonderful exercise?
swimming the most injury-free sport 

  • Swimming uses almost all the major muscle groups, and places a vigorous demand on your heart and lungs.
  • Swimming develops muscle strength and endurance, and improves posture and flexibility.
  • Swimming is especially useful for people who are overweight, pregnant, or with leg or lower back problems.
  • Swimming is a great sport for people of all ages and all proficiency levels.
  • Swimming provides most of the aerobic benefits that running does, with many of the benefits of resistance training thrown in.
  • Swimming does not put the strain on connective tissues that running, aerobics and some weight-training regimens do.
  • Swimming also helps to loss weight and make body slim
The buoyancy factor makes swimming the most injury-free sport there is. Water exercises benefit seniors, pregnant women, arthritis sufferers, or anyone with an injury. One of the biggest advantages is flexibility. In water, body weight is 1/10 of what it would be on land. For example, if you weigh 150 pounds on land, you weigh 15 pounds standing in chin-deep water, hence, range of motion in water is much easier. Also, fitness exercise in water can be done more often because of the low incidence of high-impact injuries and is more effective because movement in water has 12 times greater resistance than movement in air.

For pregnant women, water exercise strengthens and tones the muscles used during childbirth. For the elderly, water fitness is safe, fills the need for exercise, increases a body's range of motion and is a low-impact exercise. For those with weight problems, water helps the body naturally rid itself of excess water and salt. As physical therapy, it gradually and gently rehabilitates and relaxes muscles and joints that have stiffened or atrophied.

Jumping Rope is a great exercise.

skipping rope

Jumping rope is an exercise we tend to overlook as adults. The thought of jump roping usually conjures memories of our childhoods, usually either in the form of fond recollections of grade school playgrounds or shuddering vignettes of endless rope skipping in gym classes. The idea that jump roping could be a part of our current exercise routines doesn’t often enter into the picture.

Jumping rope actually has a lot going for it as an exercise. Rope skipping can assist in developing agility, coordination, and balance, not to mention improvements in cardiovascular and muscular endurance. Current research is showing that high impact activities, such as jumping rope, can also help maintain and/or build healthy bones. Another big plus is that the cost is minimal – a place to jump, a good rope, and a pair of supportive athletic shoes are all you need. jumping rope make body fit and Remove Fat from Body and helps us to loss weight 

The Elements of Fitness

stay fit

Fitness is defined as "the ability to carry out daily tasks with vigor and alertness, without undue fatigue, and with ample energy to enjoy leisure time pursuits and to meet unforeseen emergencies." Yet physical fitness means different things to a dancer, marathon runner, lumberjack, mailman, and weight lifter. It's also a relative term, in that you may be fitter than you were last year or than your neighbor, but there's no clear-cut point at which you are "fit". One fact is clear, though: if fitness is the goal, exercise is the way to get there.

There are four basic elements of physical fitness: cardiovascular endurance, muscular strength, muscular endurance, and flexibility. Each can be measurably improved with regular exercise. But keep in mind that exercising to build fitness is not the same thing as working out to improve athletic performance. To be truly fit, you should develop all four elements, not just one or two.

While each element is a part of being fit, the most vital is cardiovascular endurance. Physiologically, cardiovascular endurance is the sustained ability of the heart, blood vessels, and blood to carry oxygen to the cells, the ability of the cells to process oxygen, and the ability of the blood, once again, to carry away waste products. Since every cell in the body requires oxygen to function, there is no more basic element of fitness than this - to see that the heart, lungs, and circulatory system do their job.

Cardiovascular endurance is built up through exercises that enhance the body's ability to deliver even larger amounts of oxygen to working muscles. To achieve this, the exercise must utilize the large muscle groups (such as those in the legs) and, most importantly, it must be sustained. With regular aerobic exercise, your heart will eventually be able to pump more blood and thus deliver more oxygen with greater efficiency. Moreover, your muscles will develop a greater capacity to use this oxygen. 

This is part of what is called the aerobic "training effect." Because your heart is stronger, it can pump more blood per beat, and as a result your heart rate, both at rest and during exertions, will decrease. Your heart will also acquire the ability to recover from the stress of exercise more quickly.

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