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Exercise Time
While
the Centers for Disease Control and Prevention and the American
College of Sports Medicine recommends thirty minutes of moderate
to intense physical activity; the Institute of Medicine considers
60-minutes to be the ideal. Nevertheless, thirty minutes of
exercise five to seven days a week represents the best health
benefits. And sweating is not a prerequisite.
Health
Advantages of Exercise
Not many
medical experts advocate forgoing exercise. In fact the benefits
associated with physical activity are abounding. Clinical studies
have found that exercise on a regular basis:
• Lowers
blood pressure
• Strengthens bones and muscles
• Boosts a positive mental state
• Improves the body¡¦s circulation
• Enhances the way the body rests
The advantages
of working out improves as endurance and intensity are increased.
To accelerate and ensure weight loss more than 30 minutes of
activity a day may be necessary.
Fitness
tip: Physical activity can be broken up throughout the day;
as a result, there's no need to break a sweat all at once.
Recipe
for an Adequate Exercise Regimen
What is
the recipe of a well-balanced fitness program? An adequate exercise
regimen includes the following types of exercise:
• Aerobic
or cardiovascular exercise
• Strength Training
• Flexibility Training
Cardiovascular
or aerobic exercise improves the body's heart rate. As a result
it enhances the aorta, circulatory system and lungs. An aerobic
work-out may include any of the following: bicycling, dancing,
running, rowing, swimming or even walking.
Strength
training is advantageous because it develops stronger muscles
which represent good joint health. A few ways to include core
strengthening is by using hand weights or resistance tubing.
Both types of exercise increase muscle strength.
Flexibility
training is needed to improve the range at which the body bend
and stretches ligaments, muscles, and joints. Not to mention,
injuries and joint pain can be prevented. Yoga, Pilates, and
T'ai Chi incorporate flexibility training with balance exercises.
The movements help ensure overall stability. |
