BENEFITS OF REGULAR EXERCISE
BENEFITS OF REGULAR EXERCISE
Increases stamina
Promotes weight loss
Reduces mental stress
Increases energy levels
Improves quality of sleep
Reduces cholesterol levels
Increases muscle strength
Increases your metabolism
Improves mood and attitude
Strengthens the immune system
Reduces risk of clogged arteries
Improves coordination and flexibility
Decreases risk of high blood pressure
Increases self-esteem and confidence
Improves posture and body composition
Increases efficiency of heart and lungs
Lowers risk of heart disease & heart attack
Reduces risk of arthritis, stroke and diabetes
Fitness is the ability to perform daily tasks vigorously and alertly, with energy left over for enjoying leisure-time activities. It is the ability to endure, to bear up, to withstand stress and to carry on in circumstances where an unfit person could not. It enables us to perform up to our potential and is a foundation for good health and well-being.
It is important to remember that fitness is an individual quality that varies from person to person. An individuals’ fitness level is influenced by six factors: gender, age, heredity, personal habits, exercise and eating practices. You can’t do anything to influence the first three factors. However, it is within your power to change and improve the others where needed.
Warning: Before beginning any exercise or weight reduction
program, consult your health care professional for a
thorough physical evaluation and review of your
present condition. He/she will help to monitor your
progress and assist you in proceeding in a safe and
effective manner.
How often, how long and how hard you exercise, and the type of exercise you do should be determined by what you are trying to achieve. Your activity goals, your present fitness level, age, health, skills, interests and convenience are among the factors you should consider. For example, a serious athlete training for high-level competition would follow a different type of exercise program than a person whose goals are basic good health and the ability to meet work, family and recreational needs.
TARGET HEART RATE
The heart rate that should be maintained for a minimum of 20 minutes during aerobic activity is called target heart rate. Measuring your heart rate during aerobic activity is a good way to determine if your activity level is appropriate for increasing your cardiovascular fitness level.
A simple method for calculating target heart rate is:
220 (maximum heart rate) minus your age multiplied by 70%
To check your heart rate during activity, count your pulse for 10 seconds and multiply by 6 to get the per minute rate.
WEIGHT CONTROL
The key to weight control is keeping food intake and physical activity in balance. When you eat only as many calories as your body needs, your weight will usually remain the same. If you take in more calories than your body needs, you will gain excess fat (put on weight). If you expend more energy than you take in, you will burn excess fat (lose weight).
Since muscle tissue weights more than fat tissue and exercise develops muscle to a certain degree, weighing yourself on a scale won’t necessarily tell you whether or not you are “fat”. If you are doing a regular program of strength training, your muscles will increase in weight and possibly your overall weight will increase. Body composition is a better indicator of your current condition than body weight.
BASIC EXERCISE ROUTINE
(for the average, healthy person to maintain minimum level of fitness.)
Warm-up – (before each exercise activity) minimum of 10 - 15
minutes of exercises that include stretching the muscles
and walking/slow jogging.
Muscular Strength – at least two 30-minute sessions per week
that include exercises for all the major muscle groups such as weight lifting.
Muscular Endurance – at least three 30-minute sessions per
week that include exercises such as push-ups, sit-ups,
pull-ups and heel lifts.
Cardiorespiratory Endurance – at least three 30 sessions per
week of continuous aerobic rhythmic exercise such as
brisk walking, jogging, cycling, rope-jumping, and some
continuous action games like racquetball or handball.
Cool-Down – (after each exercise activity) minimum of 10- 15
Minutes of slow walking and stretching the muscles.
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