Everyone knows that exercise has many benefits, including:
1. Improving fitness and your muscular endurance; So, that can increase stamina.
2. Reduce the risk of heart disease.
3. Lowers blood pressure and cholesterol levels.
4. Help regulate body weight.
5. Improve your confidence.
You can get all the benefits on top of any age and at least try to stay physically active is important as we get older. Many problems arise because the more we age - increased levels of fat, decreased stamina and flexibility, more porous bone, and further decreased metabolism. With regular exercise, such risks above can be minimized.
Fitness Aspect
Fit means being able to carry out their daily work with the prime and fresh; with enough stamina and alert to things that are emergency in our situation. Definition of physically fit varies depending on the profession. Definition of fit also quite relative, you may be more fit this year than last year or maybe you are more fit than your neighbors, no definite understanding of the fit. One thing is certain, if you pursue fitness, the sport is the only way to achieve it.
There are 4 basic aspects for physically fit, namely: cardiovascular endurance, muscular strength, muscular endurance and flexibility. Each can be measured with routine exercise. Remember, exercise for fitness training is not equal to weight training for increase an athletes performance. To really fit, you need to build 4 basic aspects of this, not just 1 or 2.
The most important aspect is cardiovascular endurance. Physiologically, cardiovascular endurance will keep the hearts ability and blood vessels to carry oxygen to body cells; also to dispose of waste in the body.
Cardiovascular endurance is built through exercise that enhances the body ability to deliver more oxygen to the muscles. In order to do this, it is needed the exercise that use large muscle groups (such as the leg) and most importantly thing is sustainable.
With routine aerobic exercise, your heart will be able to pump more blood and thus able to deliver oxygen more efficiently. Thus, the muscles capacity to accommodate the oxygen will increase, able to pump more blood per beat, so the heart does not work too hard. Your heart also has the ability to recover faster from stress due to exercise.
In order to effect the exercise, it is advisable to do a session of aerobic exercise 15-60 minutes 3 - 5x a week. To give you more benefit from this exercise, you should practice according to your hearts ability level.
The simplest way to measure it is by the formula 220 - age (it is your Maximum Heart Rate), then take 60-80% of that number. Top and the lowest results are your target heart rate zone. When you exercise, try the heartbeat is in the range.
The Right Exercise Model For You
One of the nice things in exercise is that you have many choices. You can choose to do something as simple as a road, you can select 1 or more recreational sports, or you can do exercise routine as in a classroom or home. In fact, variation in exercise is the key to fit. One thing to note, there is no type of exercise or training that insufficient all aspects of the need to fit in a balanced way. You should have more than one activity so the exercise is not monotone. Research also shows that people tend to choose the type of activity that is easy and fun for them.
One types of exercise provides many benefits to our health is weight training.
Weight Training Principles
Even if there are certain assumptions about someone who lift weights are always have a large muscles but weak, weight training portion can be used by everyone, not just for the one who interested in becoming bodybuilding athletes. Combined with routine aerobic exercise, weight training will increase muscle strength and endurance while making your physical & spiritual become more fit. This feeling healthy can not be obtained from any other type of exercise. For example, cycling help build 1 set of muscle type, basketball build other muscles, but weight training to work as a whole in our muscles in a short time.
A routine weight training will help you establish a particular muscle group that will improve performance in other sports of your choice. Nothing can improve the quality of your tennis without a tennis workout, but weight training will support your game; in addition weight training at leg will help your kick when swimming.
Basic Principles of Weight Training
The basic principle of weight training is the development of muscle gained through the stimulation of excessive burdens, contract certain muscle groups against the burden lifted. The muscles can grow is through the load pressure in a certain time, "recovery" after the exercise assisted by additional proteins. After a certain time period, the strength of muscle groups that get the burden pressure will increase making your muscles growing.
Free Burden is the Barbell and Dumbbell, usually used in pairs. The advantages of using this free burden is that you can make a move anywhere so that produces a variety of exercise; also it is relatively inexpensive tool price. The weakness of this free burden is not to give us the isolation to out exercise as good as machine and stress supplied to our muscles are not uniform, the left and right. While the form of exercise equipment can isolate muscle groups more efficiently in a way to maintain your body position and direct the movement of the load according to right directions. Thus, the stress accepted by our muscles will be more evenly.
Weight Training Tips
Weight training generally includes warming from 5 to 10 minutes followed by exercise routine to a specified portion completed. Serves your exercise routine should be arranged with the trainer at the gym. They will teach you how to set the correct position, a way to lift that does not risk injury, shows a tool that is used and how many sets of repetitions should be performed. If you continue to practice with a coach or friend, they will make your exercise program more enjoyable, give you emotional support and help you to avoid injury.
A good exercise program is training different muscle parts evenly. This program consists of about 12 types of training, 6 types for the upper body and 6 types more for lower body. You do not need to do all type at once, you will be taught to schedule that will provide at least 1 day of rest on the muscle that has just trained.
If you train the same muscle in 2 days, the muscle will not recover; even be weaker not stronger. Thus, you should exercise different muscles each day. (today the upper muscles, and tomorrow the lower muscle) or give the time of at least 2 days to rest.
Remember to train the large muscles before small muscles. For example, if your exercise program today is a combination of upper body muscles and the bottom, begin with leg muscles.
Teddy Hariadi comes from Jakarta, Indonesia. He has written a number of articles on Elliptical. Please also check out his other guide on body building workouts tips and fat burning secrets guide!
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