"We should exercise for 150 minutes every week " according to WHO ( World health Organization) , but do you know why?
To keep the blood moving...What it does?
Now. . . Difficult to answer, No problem..!
This article will cover everything about exercise from types to benefits..
Let's start learning..
To protect us from lifestyle diseases; we must keep ourselves active..... EXERCISE.....not only that, it also has stupendous other merits too....!
Also, most of the leading causes of death (Heart diseases, Brain
stroke and Diabetes) are attributed to one thing- Obesity, which could easily be
mitigated by keep-fit.
To keep the blood moving...What it does?
Now. . . Difficult to answer, No problem..!
This article will cover everything about exercise from types to benefits..
Let's start learning..
Stagnation, be it in the water, economy or the body, will have drastic negative impacts in the long run....................
An old adage:-- a rolling stone gathers no moss.
To protect us from lifestyle diseases; we must keep ourselves active..... EXERCISE.....not only that, it also has stupendous other merits too....!
Keep moving to increase your time on the planet earth........in
other words........EXERCISE...!
Types of Exercise: -
Types of Exercise: -
1). Aerobic (uses oxygen in muscle’s energy-generating process)
exercise is also referred as cardio-vascular conditioning or, simply, cardio.
These are beneficial for almost everyone because it strengthens the heart by increasing the heart rate and deepening the respiration depending on the intensity of the exercise. Running, Swimming and cycling are the examples of it.
Merits of aerobic training are blood pressure regulation, strengthened immunity and enhancement of mood. The best part about it is that very few equipments are
required in most of these exercises and could be performed by individuals of any age.
These are beneficial for almost everyone because it strengthens the heart by increasing the heart rate and deepening the respiration depending on the intensity of the exercise. Running, Swimming and cycling are the examples of it.
Merits of aerobic training are blood pressure regulation, strengthened immunity and enhancement of mood. The best part about it is that very few equipments are
required in most of these exercises and could be performed by individuals of any age.
2). Anaerobic (absence of oxygen in muscle’s energy-generating process)
exercise is mainly performed for loosing fat and gaining lean muscle mass; by
doing so, it also strengthen the bones.
Anaerobic movement uses glucose and glycogen for the purpose of energy. High intensity interval training –HIIT and weight training are the examples of it. Chances of injury in this type of movements are higher if practised incorrectly, so guidance of fitness expert is necessary.
Researchers have observed that performing anaerobic exercise regularly will boost the metabolic rate of an individual, which will help in weight loss.
Anaerobic movement uses glucose and glycogen for the purpose of energy. High intensity interval training –HIIT and weight training are the examples of it. Chances of injury in this type of movements are higher if practised incorrectly, so guidance of fitness expert is necessary.
Researchers have observed that performing anaerobic exercise regularly will boost the metabolic rate of an individual, which will help in weight loss.
3). Isotonic exercises are those in which the tone of the muscle
remains same for the whole length of exercise like squats and push-ups.
Those will improve the bone and muscle strength along with providing cardiovascular benefits.
Those will improve the bone and muscle strength along with providing cardiovascular benefits.
4). Isometric exercises are those in which the length of the
muscle fibres do not change throughout the exercise; for example, plank.
It helps in rehabilitating the muscle and increases the joint flexibility.
It helps in rehabilitating the muscle and increases the joint flexibility.
- Before every workout session, warm up- gentle movement of the muscle before loading it, is utmost important to increase the heart rate and core body temperature before the start of the exercise and to prevent injury.
- Cool down is also necessary to help the body to bring back the normal condition.
So, take care of yourself and start moving ...............
if you aren’t in good shape, everything is just waste.....no one wants to have
billions in the bank while they are bed-ridden due to ill health.
Give it a try, once you start getting endorphin- a chemical that
makes you feel happy ,rush after exercise , you’ll never think of discontinuing
it....!
Let's talk about benefits of exercise ...
Let's talk about benefits of exercise ...
1). Better weight management – Overweight or underweight...No problem...
Exercise ...... will have positive outcomes in both......!
In the first scenario, fat burning will decrease the weight and bring it back to normal; while, in the second scene, gain in the lean body mass and muscular hypertrophy-increase in muscle size will provide benefit.
In short, our body knows how much it should weigh and regular exercise will help in maintaining it.
2). Improves cardiovascular health- High blood pressure and hyperlipemia- more than recommended amount of fats in the blood are the commonest diseases people are suffering from.
Regular moderate intensity exercise will result in huffing and puffing for some time. In this period, blood will flow at a higher speed from blood vessels, so the elasticity of its wall increases and due to higher flow, chances of blockage in heart vessels will decrease drastically.
Apart from it heart will eventually learn to cope up with more demand as in case of exercise; which, in turn will make the heart more powerful; so the chances of heart attack plummets.
3). Boosts immunity-Due to training of any kind, the core body temperature rises for the time being; because the microorganisms- bacteria, viruses and fungi cannot survive in higher temperature, they will die.
Furthermore, during huffing and puffing, microorganisms get wiped out from respiratory system.
Also, in exercise, with the speedy blood circulation, WBC flow will also speed up; as WBC will circulate faster in the body, it will fortify the body against infection.
4). Decrease stress- Studies have demonstrated that stress hormone- Cortisol level will decrease in the body upon regular exercise; which will improve the mood and reduce stress.
Additionally, happy hormone - endorphin, level will shot up which will be a feel-good factor.
5). Fights osteoporosis- Osteoporosis- bones become porous because body looses more bone than it makes, is the disease affecting people over 45 years, especially women.
Training regularly will reduce the bone loss and help cure the issues of Osteoporosis-limited mobility, pain, increased chances of bone fracture.
6). Improves quality of sleep- Studies have concluded that physical activity will increase the time spent in the deep sleep, in which most of the body healing takes place.
Also, it will result in a person being more energetic and focused the following day.
Despite of all those benefits, working out in certain condition is a big NO NO....as it will cause more harm than good.....!
These are fever, chest congestion, widespread muscle aches, and severe hyperthyroidism.
In case of any unexpected symptoms in the body, terminate the exercise immediately and speak to your Doctor about it......!
Moreover, overtraining- working out more than body’s ability, is also dangerous.
In case of normal human being, exercise without any hesitation...............to grab all the benefits......!
Once you start exercise, let me know ,which were the most noticeable benefits to you in the comment below................!