I hope you all had relaxing weekend by enjoying the game, cooking out or even maybe traveling! Now that you've gotten your health screening out of the way and have set some realistic goals for yourself, it's now time to ensure that your workouts are balance and that your are hitting all components of a healthy exercise regimen.
Take a look at the guidelines and recommendations via Livestrong
http://www.livestrong.com/article/444819-the-appropriate-length-of-a-workout/
This article covers suggestions for your warmup, cardiovasular routine, strength routine all the way to your cooldown. Remember that ALL components are important!
The Merck Manuals Online Medical
Library reports that a balanced exercise plan includes two types of
workouts --- aerobic and strength training. While aerobic activities
such as walking benefit your heart health and burn a significant amount
of calories, strength routines with weights are ideal for increasing
muscle mass. The length of your workout is important, because too little
aerobic exercise results in minimal benefits and excessive strength
training elevates your risk for serious injury. Recognize some expert
guidelines for exercise duration to ensure you get the most reward from
your increased activity.
Aerobic Duration
People
who perform aerobic workouts benefit from more than improved heart
strength, according to MayoCinic.com. Activities that make you breathe
faster and move your largest body parts quickly lower your risk for
cancer and stroke while improving your chance to celebrate weight loss.
While the length of your workout is important, the most benefits of
aerobic exercise are gained with consistency. The Department of Health
and Human Services suggests performing the activity for 150 minutes
weekly at a moderate pace or 75 minutes at a vigorous speed --- ideally
spread throughout different days. Consider a plan appropriate for your
lifestyle, although any workout should last at least 10 continuous
minutes. While some athletes aim for 30 to 40 minutes daily, others
prefer three 10-minute daily bike rides or brisk walks.
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Strength-building Routines
Strength
workouts are an essential component of an exercise regimen for people
of most age groups. Weightlifting, stretching resistance tubing or even
exercise without equipment --- such as pushups, crunches and pullups ---
stop the deterioration of muscle mass that occurs with age but also
reduce fat, strengthen your bones and lower your chance of joint injury.
The benefits of strength training are achieved with a 20 to 30-minute
workout scheduled three times every week. Avoid training for longer than
45 minutes, which elevates your risk for boredom, fatigue and potential
injury.
Essential 10 Minutes
The
Cleveland Clinic reports that you'll be more likely to escape
exercise-related injuries if you add five minutes to the beginning and
end of any workout for a warmup and cooldown, respectively. A warmup is
essential to prepare your body for increased activity and includes
low-intensity aerobic activity, such as walking or jogging slowly.
Stretching is also appropriate after your muscles are warm. A cooldown
allows your blood pressure to gradually normalize. Most cooldowns
gradually decrease the pace or intensity of your workout, followed by
another stretching session. People who stretch throughout the week are
less likely to suffer stiff muscles.
Before Your Activity
Although
a balanced exercise plan offers improvement to every area of your life,
no method of physical activity is ideal for every health condition.
Review your workout choices with doctor before getting started,
especially if you have prescribed medication. Avoid any workout routine
that causes pain and resist the urge to sit or lie down immediately
following exercise, as you'll be more likely to suffer palpitations,
dizzy spells or lightheadedness.
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