EXERCISE
Introduction
Medical research has proved that exercise has enormous benefits to the body, offering both immediate and long-term health advantages. It not only improves the general health of the body but also reduces the chances of having health complications like cancer, type 2 diabetes, or cardiovascular diseases. Most noteworthy is that exercise guarantees you of quality and happy life, as we will see later.
Categories of Exercises
There are different ways of classifying exercise. These are based on heart rate, perceived exertion, and the effects of the activity on the body’s metabolic rate. According to the American College of Sports Medicine, there are 2 main types:
- Cardiorespiratory exercise – cardio is any form of workout that can increase the breathing rate and heartbeat. Cardiorespiratory activities include cycling, running, walking, swimming, dancing, and team sports.
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- Resistance Exercise – This form of exercise involves building strength on the muscles of the body. Low-intensity resistance exercises are great for older persons and should be done 3 or 4 days of the week with the help of exercising equipment.
What are the benefits of exercise?
Everyone desires a healthy weight. The latter can only be achieved when you exercise, and calories are burnt. Additionally, the high development of muscles leads to a high rate of metabolism, which calls for the need for high energy levels. Exercising will improve the efficiency and strength of the cardiovascular system. The body muscles are, therefore, able to obtain sufficient nutrients and oxygen. For as long as the cardiovascular system works well, your general health becomes whole and healthy. Other benefits of exercising include:
- The effective functioning of the brain – Workouts will help to increase the circulation of oxygen and the flow of blood in the brain. Hormones responsible for the production of cells in the brain are produced during exercises. The cognitive ability and concentration levels of the mind are boosted, making the brain function effectively.
- A good heart – Every time you exercise, the LDL cholesterol reduces, the HDL cholesterol increases, and the blood pressure of the body lowers. This, in turn, reduces the stress on the heart. The heart muscles become strengthened, and the chances of having coronary heart disease is eliminated.
- A robust immune system – Workouts will also improve the body’s ability to drive nutrients and oxygen throughout the body. These nutrients are the necessary fuel needed by the cells to fight viruses and bacteria.
- Better sleep – A healthy person is the one who has a good and peaceful sleep. Generally, workouts make you tired enough to feel sleepy. Quality and quiet sleep will improve your general wellness also reduce stress.
- Improved moods – exercising will give you a sense of wellbeing. It triggers the release of hormones called endorphins that make you feel relaxed. Your feelings will, therefore, be improved, and the stress levels reduced.
- Prevents the chances of mental complications – Exercising helps to manage stress, cope up with disappointment and frustration, and also gives a feeling of achievement—all these help to prevent the chances of having mental complications.
Who qualifies for exercise?
Most of us won’t begin taking exercise till we start losing track of our body weight; therefore, it is a common thought that training is for the overweight. However, this widespread belief is not valid, as revealed by the rewards of adhering to a workout plan. No matter the age, everyone needs to engage in active exercise, especially in these times, when online gaming is almost replacing physical and mental training. There are programs for children, teenagers, adults, and the elderly, each offering unique benefits.
What suits me?
We are spoilt for choices when it comes to exercise. The main obstacle is selecting a program that perfectly suits one’s needs. As the phrase goes, one man’s meat is another man’s poison; you can undertake an exercise that has benefitted a colleague or friend and fail to realize the same results. As a rule, choosing the type of activity to indulge first requires you to determine whether you enjoy it or not. Success rate with the exercise that one finds interesting is higher than the opposite.
Besides, the type of one’s personality is an essential consideration before settling on the exercise program to undertake. For example, when you mostly enjoy company and find pleasure in being part of a team, is it more appropriate to consider group exercise schemes such as intramural leagues or club team. For those who find it more satisfying to be alone and enjoy the surroundings, solo exercises such as jogging, biking and skating can do.
Again, depending on your environment and daily schedule, you should look for activities that are available and also affordable. Even though one might be thrilled with horse riding, this form of exercise may not be feasible in a town setting. Still, it would be unrealistic when you choose to join an aerobic exercise program that runs from 6:00 pm when your job may require you to be in the office till late in the night.
Do you have a chronic medical condition and fear taking exercises? Worry no more, you can be helped out. Given the enormous benefits of exercise both physically and mentally, it is also appreciated by medics that regular workouts are necessary for the proper wellbeing of those with medical problems. However, it must not be strenuous. You, therefore, need to consult your health provider before commencing a workout plan.
Still can’t settle on a plan to undertake? Consider seeking advice from a fitness expert or a coach at the local gymnasium.
Remember, settling on and beginning an exercise plan does not equate success. It requires the utmost discipline and consistency to achieve the goals. Small things such as raking of leaves can be a good start point for physical training.
When should I change my exercise routine?
It is quite dispiriting when you remain faithful to your training timetable and the results are not just coming. This may be the indicator that something needs to be done differently. It’s time to either increase the intensity of your workouts or start doing a new thing all over again.
Secondly, when you begin losing interest in the type of exercise you are currently subscribed to, there is a high possibility of quitting. Don’t stop and sit at home. Try a new plan.
Injury can also occur during training forcing one to stop workouts or continue with the lighter versions of the exercise depending on the injury severity. This may also facilitate the need to reconsider exercise plans.
Transition to a new exercise program needs to be slow and may require the help of a qualified professional trainer or coach.
Conclusion
Regular and consistent physical exercises have incredible health benefits. When you invest your time in exercising, you will be guaranteed of nothing but satisfactory results. Before you begin an exercise program, health experts will advise you to have a complete physical exam. If your goal of exercising is to lose weight, you are on the right track!