The decision to exercise is a highly commendable one. The benefits of exercise - prevention of illnesses like stroke and diabetes and weight loss - cannot be overemphasized to anybody who lives a sedentary life when an active life can be adopted!
You must, however, never tread lightly on exercise. The risk of physical injuries, which can worsen existing medical conditions and create new ones, is an ever-present threat. Safety precautions and style considerations must be taken.
1. First, consult your doctor about your level of physical fitness and the types of exercise he can recommend based on his medical evaluation. This is especially true for those with major health risks like heart disease and asthma, males aged 45 and above as well as women aged 55 and above.
Your doctor might even use the PAR-Q (Physical Activity Readiness Questionnaire) to assess your readiness for exercise programs. The goal is to help your body adjust to the new exercise routines and avoid injuries whilst getting maximum benefits out of them.
2. Second, exercise in style with the right exercise gear and clothes. These should facilitate ease of movement during the exercise routines while providing for adequate protection against the elements and the exercise machines.
Start with choosing the right shoes, which should be appropriate for the type of exercise being undertaken. There are many athletic shoes available and it is a good idea to consult a podiatrist and read up on information.
Choose clothes that flatter the figure and fit well while allowing for sweat to be absorbed. Keep in mind that function and comfort comes first but fashion is also important to make you feel good about yourself. And don't forget the appropriate underwear either.
3. Third, determine the frequency, intensity, time and type of exercise that you wish to undertake to achieve your fitness goals; a certified fitness trainer can assist in this matter. Basically, the type of exercise safety gear - helmets, pads, sunglasses, UV protection, etc. - will be determined by the abovementioned exercise factors.
There are, however, guidelines issued by health organizations on the amount of exercise you must perform to achieve a healthy body. According to the American College of Sports Medicine, the following routine must be followed to lessen injury:
• 5-10 minutes of warm-ups that can include stretching exercises like quadriceps standing, side lunge, spine curve and shoulder strangle
• 30-45 minutes of continuous aerobic activity like walking, running and swimming three to five times per week together with weight training at least twice a week and flexibility training spread all throughout.
• 5-10 minutes of cool down periods that involve stretching and deep breathing followed by rehydration.
Of course, it is also possible to start with simple exercises that involve no gym equipment. These can include:
• Taking the stairs instead of the elevator
• Brisk walking instead of just leisurely walking the dog
• Walking to work instead of driving (saves on gas expenses, too)
• Plan active weekends (hiking, riding, boating) instead of staying at home watching television or vegetating
In time, you will discover that exercise is all that it is cracked up to be. You will have a better physique and a happier mind set because exercise releases the "happy hormones" in all of us. And that alone should make us happy that we chose to lead active lives!
many thank:Sam Bakhtiar
No comments:
Post a Comment