How Much Exercise Is Enough
August 5, 2009
No theories and no research can tell how much exercise is good for all of us as this varies person to person.If you are regular with exercise you can progress and improve your overall health, you would also reduce the risks of diabetes, heart disease and other problems.
To gain benefits one should at least go for 30 minutes of exercise. The amount of exercise also depends on your lifestyle as well. If you have a sedentary lifestyle, the biggest challenges would be getting started and adhering to your exercise for long enough to notice progress.
When you start workout regimes you can do exercise for as little as 10-minutes in the first week and slowly build up to around 30 minutes of the chosen activity over the next 2 or 3 weeks.
Don’t expect instant change in your body, this would take a few weeks for you to tone your muscles and lose weight. Initiating an exercise program is just laying a foundation; you need to build your body on.
Exercise for weight loss & maintenance:
Most people don’t find the time to exercise once they have achieved the desired weight. You don’t even realize and gain a few pounds, even if you don’t have with the attitude, towards working out, you would soon likely to gain.
You have to take care of your diet as well, because even if you want to maintain your current weight you need to burn the calories you have consumed. If your aim is to lose weight you have to develop a deficit of close to 300 calories daily. Don’t go beyond that as it would leave you feeling drenched and exhausted.
Never old to Exercise:
Healthy Elderly people can stick to the 30-minutes-daily exercise mark.
Those people who have healthy issues like stiff joints or low bone intensity might have to limit their activity. You need to regulate your routine to shun injury. Talk to your physician who would be able to guide you regarding your exercise program.
Elder people who have a sedentary lifestyle should initiate slowly with moderate-intensity workout like walking. At the beginning, stick with 2 – 3 sessions in a week for 10-15 minutes each.
The objective should be to build motion and activity to a part of your daily lives and make it a routine.
Adults can also try strength training activity like light weight, resistance band training and household chore like scrubbing the floor. Improve flexibility; by yoga, swimming or basic stretching programs.
Developing the Pace:
Moderate intensity workout is when you start to perspire, this form doesn’t block your communication. You can attain this by many activities, like brisk walking, tennis, house cleaning, swimming, gardening and bicycling.
Make sure you are honest with yourself when you are working out. If you are comfortably doing a 30 minutes moderate workout comfortably, try step 2 by raising your fitness levels further and burning more calories. Raise the intensity or time of your exercise.
High intensity activity is where you heartbeat raise, you breathe fast and you have problems in continuing a normal conversation, in higher intensity you put higher oxygen in your body, this results in more calories mobilized to transport oxygen to the muscles.
High intensity is difficult but you can get real benefits in lesser time compared to your moderate workouts. You should be cautious that you shouldn’t push yourself really hard. Vary your workouts from high to medium intensity and try different type of activities, this will give your body the suitable time to recuperate and it also keeps you more interested in exercise. Once you have reached the desired level you can take a day off in a week.
Comments
Got something to say? Join the conversation and leave a comment below.