Exercise, fitness and effective exercise routine

Exercise, fitness and effective exercise routine

Exercise, fitness and effective exercise routine
Exercise, fitness and effective exercise routine

Exercise is the single best thing to reduce the risk of heart disease, strokes, blood pressure, cholesterol level, obesity and exerts a favorable effect on blood clotting. Exercising regularly is related to good cardiovascular health and as well as general good health. We all know that exercise is vital for our overall health but we do not do it on a regular basis.

We have many excuses like lack of time, lack of energy, lack of motivation, lack of proper accommodation etc. You know that these are not valid excuses. Think about your health, is it important for you or not.

Would you like to be a billionaire in the bed all the time because of illness? Or a happy and peaceful life with enough money. So, you must exercise regularly. By doing regular exercise our body becomes stronger, efficient in its function and develops greater endurance.

Exercise increases the transportation of oxygen and nutrients into cells. And it also helps to eliminate the waste products from the body. Therefore, regular exercise increases stamina and energy levels. 

Exercise controls body weight:

Lack of Physical activity or exercise is the main cause of the increasing level of body weight or obesity. Especially most of the children were found obese due to lack of physical activity than overeating.

When we diet to weight loss without exercising than most of the weight loss is due to the loss of water from your body.

Following factors make exercise inevitable to lose weight in a better way.

When we exercise regularly to lose weight then we gain lean body weight by increasing muscle mass and decreasing body fat.

Exercise may suppress  the appetite

You have to exercise regularly to maintain your body weight after reduction of weight

Exercise leads to the development of an efficient method to burn fat. Muscle tissue is the primary user of fat calories in the body. The greater the muscle mass the greater the fat burning capacity of the body. So, if you want to be healthy and attain an ideal body mass then you must exercise regularly.      

Exercise Revitalizes Mood:

Regular exercise is a powerful tool to exert a positive effect on your mood. A study published in the American Journal of Epidemiology found that increased participation in exercise, sports, and physical activities is strongly associated with decreased symptoms of anxiety, depression, malaise. In a simple way, we can say that people who participated in regular exercise have higher self-esteem and are happier.  Regular exercise enhances endorphins which are the powerful mood-elevating substance. These compounds exert similar effects to morphine. And there is a clear association between exercise and endorphin elevation, and when endorphins go up, mood follows.    

Exercise and Long life:

The better shape that you are in physically, the greater your odds of enjoying a healthier and longer life. Researchers have found that if you are unfit, your risk of having a heart attack or stroke is eight times greater than if you are physically fit. They have estimated that for every hour of exercise, there, there is a two-hour increase in longevity. Is not it a quite return on investment.

Create an Exercise Routine:

It is clearly the most powerful medicine available to humans. The time you spend in exercise is a valuable investment in good health. To help you develop a successful exercise program, here are seven steps to follow taken from Seven keys to vibrant health by Terry Lemerond (Enzymatic Therapy, Green Bay, WI, 1995). 

Step 1. Realize the importance of physical exercise.

I cannot stress enough just how vital regular exercise is to your health. But, no matter how much I stress this fact, it means absolutely nothing unless it really sinks in and you accept it as well. You must make regular exercise a top priority in your life. 

  2. Consult your physician.

If you are not currently on a regular exercise program, have health problems, or you are over 40 years of age, get medical clearance first. The main concern is the functioning of the heart. It is especially important to see a physician if any of the following applies to you:

  • Heart disease
  • Smoking
  • High blood pressure
  • Extreme breathlessness with physical exertion
  • Pain or pressure in chest, arm, teeth, jaw, or neck with exercise
  • Dizziness or fainting
  • Abnormal heart action
Step 4. Monitor exercise intensity.

Exercise intensity is determined by measuring your heart rate ( the number of time your heart beats per minute). You can do it quickly by placing your index and middle finger of one hand on the side of the neck just below the angle of the jaw, or on the opposite wrist. Beginning with zero, count the number of heartbeats for six seconds. Simply add a zero to this number and you have your pulse.

For example, if you counted 14 beats, your heart rate would be 140. Would this be a good number? It depends on your “training Zone.”  A quick and easy way to determine your maximum training heart rate is simply to subtract your age from 185.

Exercise, fitness and effective exercise routine
Exercise, fitness and effective exercise routine

For example, if you are 40 years old your maximum heart rate would be 145. To determine the bottom of the training zone, simply subtract 20 from this number. In the case of a 40-year-old, this would be 125. So, the training range would be a heart rate between 125 and 145 beats per minute. For maximum health benefits, you must stay in this range and never exceed it.

Step 5. Do it often.

You don`t get in good physical condition by exercising once; you must exercise on a regular basis. A minimum of 15 to 20 minutes of exercising at your training heart rate at least three times a week is necessary to gain any significant cardiovascular benefits from exercise. 

Step 6. Make it fun.

The key to getting maximum benefit from it is to make it enjoyable. Choose an activity that you enjoy and have fun with. If you can find enjoyment in exercise, you are much more likely to exercise regularly. One way to make it fun is to get a workout partner. Or you choose a game you like to play. 

Step 7.  Stay motivated.

No matter how committed you are to regular exercise, at some point in time you are going to be faced with a loss of enthusiasm for working out. Here is my suggestion: Take a break. Not a long break, just skip one or two workouts. It gives your enthusiasm and motivation a chance to recoup so that you can come back with an even stronger commitment.

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