Exercise is an integral part of general well being, as well as weight loss and weight management. When you exercise you burn calories and fat, which enables you to lose weight. Exercise also improves your self-image, relieves tension and increases your stamina. Together with diet, a proper exercise plan is key to maintaining a healthy weight.
Getting Started
It has been estimated that as many as 50% of Americans do not exercise. For some, the reason could be as simple as not knowing which exercises to perform. Following are some guidelines that will assist you in developing your exercise regimen.
Before beginning any exercise program, especially a vigorous exercise program, it is advisable that you see your physician, particularly if you are not accustomed to exercising on a regular basis. Once you are cleared to exercise, it is best to start slowly with 20 to 30 minutes of moderate activity 3 to 5 days per week. Once you are comfortable exercising for 20 to 30 minutes, gradually increase to 1 hour. If time permits, exercise every day.
While the objective of exercise is to strengthen your muscles, heart and lungs, it is also important to have fun. You should find an exercise you enjoy such as walking, jogging, basketball, aerobics or swimming. It is also not necessary to join a health club to exercise. Exercises such as aerobics, walking and weight lifting can be performed in or around your home or in your neighborhood.
While all exercise is beneficial, low impact exercises such as low impact aerobics, walking and swimming are more preferable than high impact exercises (jogging and basketball). Aerobic exercise conditions the heart and lungs and increases the amount of oxygen that is available to the heart. Aerobic exercises also reduce wear and tear on joints, such as knees, ankles and hips.
Before your exercise routine, you should always warm your muscles. Having warm muscles is important because it reduces the risk of heart irregularities, reduces the risk of injury to the muscles and makes the fat burning process easier. Some simple warm-up exercises are, marching in place, walking and knee lifts.
Before and after you exercise, it is crucial to stretch your muscles to elongate and relax them. Stretching also reduces the risk of injury to the muscles. You should stretch for a minimum of 3 to 5 minutes.
Strength Training
It is crucial to incorporate strength training exercises into your routine. Strength training tones and increases your muscles and helps the body burn fat.
There are many tools you can use to assist you with strength training. You may use objects such as dumbbells, water bottles or stretch bands. When performing strength training exercises, you should alternate your exercises and keep a daily record, including calories burned each time you exercise. Most importantly, do not perform exercises that have a high risk of injury occurring, do not complicate your exercise program, (keep it simple and doable) and do not procrastinate.
*As with all new physical activity, check with your doctor to make sure you are in good enough health to start a workout program.
Getting Started
It has been estimated that as many as 50% of Americans do not exercise. For some, the reason could be as simple as not knowing which exercises to perform. Following are some guidelines that will assist you in developing your exercise regimen.
Before beginning any exercise program, especially a vigorous exercise program, it is advisable that you see your physician, particularly if you are not accustomed to exercising on a regular basis. Once you are cleared to exercise, it is best to start slowly with 20 to 30 minutes of moderate activity 3 to 5 days per week. Once you are comfortable exercising for 20 to 30 minutes, gradually increase to 1 hour. If time permits, exercise every day.
While the objective of exercise is to strengthen your muscles, heart and lungs, it is also important to have fun. You should find an exercise you enjoy such as walking, jogging, basketball, aerobics or swimming. It is also not necessary to join a health club to exercise. Exercises such as aerobics, walking and weight lifting can be performed in or around your home or in your neighborhood.
While all exercise is beneficial, low impact exercises such as low impact aerobics, walking and swimming are more preferable than high impact exercises (jogging and basketball). Aerobic exercise conditions the heart and lungs and increases the amount of oxygen that is available to the heart. Aerobic exercises also reduce wear and tear on joints, such as knees, ankles and hips.
Before your exercise routine, you should always warm your muscles. Having warm muscles is important because it reduces the risk of heart irregularities, reduces the risk of injury to the muscles and makes the fat burning process easier. Some simple warm-up exercises are, marching in place, walking and knee lifts.
Before and after you exercise, it is crucial to stretch your muscles to elongate and relax them. Stretching also reduces the risk of injury to the muscles. You should stretch for a minimum of 3 to 5 minutes.
Strength Training
It is crucial to incorporate strength training exercises into your routine. Strength training tones and increases your muscles and helps the body burn fat.
There are many tools you can use to assist you with strength training. You may use objects such as dumbbells, water bottles or stretch bands. When performing strength training exercises, you should alternate your exercises and keep a daily record, including calories burned each time you exercise. Most importantly, do not perform exercises that have a high risk of injury occurring, do not complicate your exercise program, (keep it simple and doable) and do not procrastinate.
*As with all new physical activity, check with your doctor to make sure you are in good enough health to start a workout program.