Making Fitness Exercise Work For You In The New Year!
(Disclaimer: Always talk with your Medical Doctor first before starting any fitness program
. Then consult your Clothing Designer to choose the workout gear that is right for you.)
There are many forms of exercise, and each type has its advantages and disadvantages. Some people prefer to exercise in a gym or at home, whereas others prefer to exercise outdoors.
Making fitness exercise work for you is a matter of finding an activity that helps you to achieve your fitness goals and is safe, sustainable, and enjoyable.
We know that exercise and diet are the keys to physical fitness & good health, so here are the keys below to get you started:
Attitude Check - Bad mood-proof yourself! New Day, New YOU!
Tell yourself you can do it. You Can!
Yoga: is not exercise. It is mental and physical relaxation used to stretch muscles
There are two types of physical activities for adults: Aerobic activity and Muscle-Strengthening activity.
Aerobic activity can be of moderate or vigorous intensity. It is important to start with aerobic activities that are less intense at first, and work up to more vigorous activity.
Walking - well-balanced form of exercise, relatively easy on the joints.
Swimming - exercises the whole bodythe legs, arms, and backwithout straining the joints and muscles.
Bicycling - cardiovascular fitness, strengthens the upper leg muscles.
Aerobic Dancing - exercises the whole body.
Step Aerobics - works primarily the muscles in the front and back of the upper legs (the quadriceps and hamstrings).
Water Aerobics - various types of muscle movements or simply walking in waist-to-shoulder in deep water.
Cross-country Skiing - exercises the upper body and the legs.
Rowing - strengthens the large muscles of the legs and upper arms and back.
The recommended amount of time spent doing aerobic activity is:
2.5 hours a week of moderate activity, increasing to 5 hours a week or...
75 minutes of vigorous activity, increasing to 2.5 hours per week.
Muscle strengthening can be done with a weight program and is meant to build strength and muscle mass, (also called resistance training or anaerobic exercise) involves forceful muscular contraction against resistance, usually using free or machine weights.
Circuit training - the large muscles of the legs, hips, back, and chest are exercised followed by the smaller muscles of the shoulders, arms, abdomen, and neck.
Heavy gardening (raking leaves, pulling weeds, clipping branches, etc.)
Push-ups
Calisthenics
Muscle strengthening is recommended twice a week.
Getting in some form of physical activity at least three times a week. Increasing to four or five times a week is better. Spread out the physical activity through the week, rather than doing it on three or four consecutive days to reduce the risk of injuries.
The amount of physical activity is very important to achieve health benefits. Any increase in activity is better than less activity.
People with chronic medical illness, pregnant women, or older person who have been inactive should start with less activity and increase activity slowly one day at a time.
by: Insight
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