Exercise is any physical activity which moves your body and any exercise is better than no exercise when it comes to exercising.
The Centers for Disease Control and Prevention (CDC)’s latest publication on this subject is the Physical Activity Recommendations for Americans which specifies that a minimum of 2 hours and 30 minutes (150 minutes) of combined moderate-intensity aerobic activity and muscle-strengthening activities are performed every week and are distributed over at least 2 days a week (i.e. 75 minutesx 2 days or 50 minutesx 3 d days). Add a basic stretching regimen to this, and you have a workable strategy for maintaining your present health and avoiding potential disease.
There are three workout types: Cardiovascular Exercises Weight or Strength Training Stretching Routines Participation in all three categories is important for wellness and good health.Check Dr. Roy Nissim Chiropractic & Sports Medicine Center
Cardiovascular Exercises Benefits Cardiovascular exercises relate to the cardiac and blood vessels and is often referred to as aerobic exercise because it denotes exercise that improves the efficiency of the cardiovascular system in the absorption and transport of oxygen. Aerobic means that they require air or oxygen to be present. Aerobic exercise improves the condition of your heart which is like any other muscle and it has to be worked regularly to make it strong and efficient. An inadequate cardiovascular system deprives all body cells of sufficient supply of vital oxygen which can cause a number of adverse health effects over time.
Aerobic exercise, or “cardio,” helps you breathe faster and the heart beats more rapidly. Walking is the easiest and fastest way to do this; just open the door and take the first step. No preparation is required, and no special equipment is needed except maybe a good tennis pair of shoes. More forms of aerobic exercise include pushing a lawn mower, swimming and running, although they are also weather based. Others are treadmills, ellipticals and stationary bikes but they require special equipment or membership in the gym. There are lots, lots more.
Whatever activity you want only start slowly and build up gradually. For others, ordinary tasks like shopping, cooking, and other household routine duties do not count against the guidelines. Why? For what? Since your body does not work hard enough to increase your heart rate. Aerobic exercise of moderate intensity means that you work hard enough to increase your heart rate and break a sweat. The best way to say you’re having a cardio boost is that you’re going to be able to speak during the exercise but not in full sentences; you’re not going to be able to say more than a few things without pausing for a breath. A more accurate approach is to measure the target heart rate which is not appropriate for most people. Both types of activities count as long as you do them for at least 10 minutes at a time for a total of 150 minutes a week, at a moderate or intense intensity.
Weight or strength training helps Many individuals new to the fitness world are of the belief that strength training is only associated with professional “athletes.” While very few of my patients are interested in bench pressing their body weight, nearly all of them are interested in retaining the ability to climb a flight of stairs or bring in a bag of groceries. It does resistance conditioning. Although aerobic exercise has many excellent health benefits-it strengthens the heart and lungs and improves cardiovascular strength and stamina-muscles do not automatically become solid. Research have shown that by building muscle mass and bone density, lifting weights aimed at the legs, thighs, back, belly, chest, shoulders and arms two to three times a week improves fitness. These exercises can slow down the physiological aging clock by lessening the so-called “natural” aging effects of osteoarthritis and osteoporosis.