Health Exercise Tips

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Exercise goals will vary from individual to individual.

  • Do you want to lose weight?
  • Do you want to just get fit?
  • Do you want to win that next 10k?

The first tip is...train smarter, not harder. How? With a heart rate monitor.

Without a heart rate monitor, do you really know if your exercise is hard enough? What if your working out too hard!

Think of a heart rate monitor as a map to go across the country. Would you go cross country without a map? You may get to your destination eventually, but with a lot of wasted time.

Heart rate training gets you to your training goals, quicker, safer and with less wasted effort.

Different goals requires exercising in the correct
target heart rate training zones.

ZONE 1 - Healthy Zone. Cholesterol and blood pressure improves. Body fat decreases and muscle mass increases.

ZONE 2 - Extra health rewards zone. The getting fitter zone. You burn more fat and gain more muscle mass. If you are fat and not fit, ZONE 1 and 2 are for you.

ZONE 3 - Aerobic Zone. This is where enhancements occur to your heart and lungs. You get the most benefits in the least amount of time in this zone.

ZONE 4 - This zone is for fit athletes who want to improve their performance and prepare for competition.

ZONE 5 - Is for short durations only. Fit athletes can help build their speed in this zone.

Training with a heart rate monitor will help keep you in the correct zone for your individual goals.

Health Exercise Tips
The Recommendations Have Changed

In America two thirds of all adults are overweight or obese. In the last twenty years the number of overweight children has tripled. These overweight children will more likely grow in to overweight adults with health problems.

America is fat because we like everything bigger. We tend to think bigger means better. This is what experts call our “super size me” attitude. Our diets have become unhealthy and our lives more sedentary. Federal officials are saying we need to get up off our rears and start exercising.

The recommendation used to be to get 30 minutes of exercise a day. Now with America getting fatter, our government is recommending 60 minutes a day to stop gaining weight and then 90 minutes a day once you loose weight to keep it from coming back.

The government recommends this extra amount of time because of our bad eating habits and lifestyles.

With proper education about the foods you eat and the type of exercise necessary to burn fat, then you may be able to shorten this recommended time for weight loss. However, for cardiovascular benefits and preventing disease, more is better.

It's important to engage in regular physical activity and reducing sedentary activities to promote health, psychological well being, and a healthy body weight. Chronic disease in adulthood can be reduced by engaging in moderate intensity physical activity on most days of the week.

Health Exercise Tips
Obtaining Greater Benefits

Greater health benefits can be obtained by most people, when they engage is physical activity with a more vigorous intensity or longer duration. Unfortunately with busy lifestyles it is difficult to engage in long boring workouts.

60 minutes of moderate to vigorous intensity activity most days of the week and not exceeding the recommended caloric intake will help you manage body weight and prevent gradual unhealthy body weight gain in adulthood.

Participating in at least 60 to 90 minutes of daily moderate intensity physical activity, and not exceeding the recommended caloric intake will help sustain weight loss in adulthood.

If you do not have 60-90 minutes of time daily, then high intensity resistance training for 30 minutes, 2-3 times per week along with proper nutrition will help with your weight loss efforts.

Health Exercise Tips Designed for Specific Groups

They also offer recommendations for specific groups of people. For example children should be engaged in 60 minutes of physical activity most days of the week, with the preference being daily.

Pregnant women that do not have any medical complications should incorporate 30 minutes or more of moderate intensity exercise most days.

Older adults should be physically active daily to reduce any functional declines associated with the aging process and to achieve the benefits of daily exercise that other adults get.

To achieve physical fitness it is important for you to include cardiovascular conditioning, stretching exercises for flexibility and resistance exercises or calisthenics to build muscle strength and endurance. Understanding that there is a right way to exercise so that you do not hurt or strain yourself, plus starting off the correct way will make your exercise more effective.

Health Exercise Tips
Proper Exercise Routine

A proper exercise routine will start with a warm up session of about 3 – 5 minutes. This time is used to slowly raise your heart rate and get the needed blood flow going to the heart.

What ever activity that you are planning on doing, do at a slower pace for the first few minutes. Aerobic activity, which means that you are getting your body to use oxygen should be done for 5 to 10 minutes at first and then gradually increased to 30 minutes.

Always cool down 3-5 minutes, this is where you slowly decrease the speed of what exercise you are doing to allow the body to return its blood flow, breathing and heart rate to normal. Sudden stopping could cause harm to the body, including heart attacks.

The final step to an effective exercise routine is stretching, for about 5 to 10 minutes relaxing the muscles that you were using while exercising. This will help prevent muscle soreness. Hold each stress for 20 to 30 seconds. Don’t bounce and never stretch to the point that you feel pain.

Health Exercise Tips and Disease

What can daily exercise really do for you? How about preventing disease and improving your mood. It isn’t all about weight loss.

High blood pressure, stroke, coronary artery disease, type 2 diabetes, colon cancer and osteoporosis are all chronic diseases. With regular daily physical activity the risk for these diseases can be reduced. That's probably the greatest health exercise tip so far.

All that takes is 30-60 minutes a day, everyday and you can make it less likely that you will have any of them. This doesn’t mean that you have to figure out a way to set 30-60 minutes aside to exercise. You can break it up through the day, instead of the elevator take the stairs and park as far away from the door as you can and walk at a brisk pace. If where you live permits it, ride your bike to work instead of driving your car.

Health Exercise Tips Without Going To The Gym

It is just as important that we try to make our leisure time less sedentary. Instead of plopping down on the couch and watching a movie, go for a walk in your neighborhood. Plant a garden, go swimming, and go for a bike ride, play tag with your kids.

All of these activities are helping in preventing and treating obesity amongst children. Plus as an adult these simple leisure activities can help improve your mood, relieves any symptoms of depression or anxiety and the will help you control your weight as well.

Health Exercise Tips and Your Doctor

The majority of people will not consult their doctor prior to starting an exercise regimen, however this is a mistake. Any time you start a new exercise routine especially if you are a man over 40 or a woman over 50 or if you have any chronic medical conditions then you need to talk to your doctor. That way they can help you design a safe and effective exercise routine.

Honestly take a look at yourself and assess what you are physically able to do. If your lifestyle is sedentary then start slow, brisk walking for 15 or 20 minutes a day can help decrease the chance of heart attack, stroke and type II diabetes. Start with the 20 minutes a day and build up to 60 minutes a day of exercise. The goal is to get moving and do it daily.

If your are in London and need some help in designing a walking or running routine, then check into Physiotherapy London

Health Exercise Tips – Just Do It

Once you get in the habit of exercising daily, building your routine and incorporating the different types of exercises, cardiovascular, resistance exercises and stretching you won’t get bored and want to quit. Mix it up.

Optimal fitness is dependent on balancing these different forms of exercise. Do aerobics 3 - 5 times a week and resistance 2 - 3 days and stretching everyday. Maybe you want to do all three everyday, break up your time with 30 minutes of each. Make it fun so that you stick with it.

Health Exercise Tips and Oxidative Stress

Oxidative stress is the overload of harmful molecules called oxygen-free radicals, which are generated by the body. Reducing these free radicals may reduce the risk of colon, lung, prostate, breast, and other cancers.

You are exposed to free radicals through by-products of normal processes that take place in your body (such as the burning of sugars for energy and the release of digestive enzymes to break down food). Exercise will cause an increase in the burning of sugars for energy.

Health Exercise Tips - Fruits and vegetables help to reduce oxidative stress.

Clinical studies published in peer-reviewed scientific journals have demonstrated that, certain whole food supplements containing fruits, vegetables and whole grains reduce oxidative stress.

Several of these studies also reported improved antioxidant capacity and reduced lipid peroxides, a key indicator of oxidative stress.

Cruciferous vegetables, such as broccoli, kale, and cabbage all contain phytochemicals, vitamins and minerals, and fiber that are important to your health. Cruciferous vegetables may help to protect against cancer by reducing oxidative stress.

For those of us who do not always eat the recommended servings of fruits and vegetables per day--which means most of us--whole food supplements containing fruits, vegetables, and whole grains are an option.

I hope you have found these health exercise tips beneficial. My top 2 recommendations.

1. Use a heart rate monitor when exercising.

2. Proper nutrition and supplementation. Exercise is stress. You need proper nutrition to get the most from your exercise.

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Health Exercise Tips




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