Importance of exercising
Everybody knows exercising is important because of the news and media campaigns we see when traveling to work, school or any other place. It's not that hard to remember it, it is hard to do it when you exhausted after work or school where perhaps you spend 8 hours at desk, which is eating your energy up. We need to keep our bodies healthy to avoid deceases however some might say, I know people who were fit yet has got ill or got disease which was inherited. Sometime we can not avoid certain things. However think about keeping healthy and fit as a way of improving your life experience. You not only feel better when exercising you are more likely to experience better things in life like sports, exploring even holidays. Been fit allows you to be more active and engaging with the life events that we encounter we also gain many attributes like confidence.
Lets begin with things that we know and yet we sometimes ignore.
National Association for Sport and Physical Education recommends that elementary school students have at least 90 minutes of gym per week and almost four hours a week for middle and high school students. Fighting obesity has become a main objective in UK. It has begun with schools now as we can get lots of sugar and saturated fat at our youngest age with half a price of healthy and nutritionally valuable food. For kids and youth it is simple choice, pick something that is fast and cheap. Similar habit follows us to our adult life when we do not have time as been busy working all day. What we can do to fight it ?
- Plan your or your kids day
- Learn and Teach about healthy food and exercise
It is important to learn our selves and than to tech our youngsters how to live healthier and at the same time fighting off the obesity problem. It is important that we teach about good and healthy habits otherwise we and our kids will follow bad ones.
Developing Healthy Habits
As mentioned before we need to develop healthy habits. Those habits we can pass on to our family and friends, improving our life may be the first small step but huge jump for future. To develop healthy habits is best to learn from people who you know that exercise and understands healthy eating. On the other hand it is useful to read blogs, articles, videos and magazines about health, exercising and diet. Follow #MuscleMassBrothers for motivation, tips and educational information about gym, exercise and dieting. If you have any questions comment or message us.
What are the benefits of exercise and diet ?
- Exercise increases energy levels
- Exercise improves muscle strength
- Dieting and Weight Loss
- Mind Healthy and Memory Skills for more information.
- Exercise is good for your heart
- Regular exercise lowers your risk of developing type 2 diabetes
- Exercise enhances your immune system
- Active people tend to sleep better
- Exercise can be fun!
How Much Should you Exercise?
You should get at least 150 minutes of moderate-intensity exercise per week.
These recommendations can be achieved through 30-60 minutes of moderate-intensity exercise (five times a week) or 20-60 minutes of vigorous-intensity exercise (three times a week) or a combination of both types. One continuous session combined with multiple shorter sessions (of at least 10 minutes) is also acceptable.For those starting out, gradual progression of exercise time, frequency and intensity is recommended. You are more likely to stay on track and avoid injury if you start gently. Even if you can't reach these minimum targets you can still benefit from some activity.
Resistance exercise is concerned with working the bodies muscle groups and building strength.
It is recommended that adults train each major muscle group two or three days each week using a variety of exercises and equipment. Very light or light intensity resistance training is best for older persons or previously sedentary adults new to exercise. Two to four sets of each exercise will help adults improve strength and power. For each exercise, 8-12 repetitions improve strength and power, 10-15 repetitions improve strength in middle-age and older persons starting exercise, while 15-20 repetitions improve muscular endurance. It is recommended that adults should wait at least 48 hours between resistance training sessions.
Moderate vs Vigorous Intensity
There are a number of different ways to classify the intensity of any exercise, some based on heart rate, some on perceived exertion and some on how the exercise affects your metabolic rate. Moderate-intensity activity should raise your heart rate, make you breathe faster and make you feel warm enough to start to sweat. Vigorous intensity exercise will make you breathe hard, increase your heart rate significantly and make you hot enough to sweat profusely. The Physical Activity Guidelines for Americans suggests that moderate-intensity activity allows you to talk but not to sing, whereas more vigorous activity results in an inability to say more than a few words without pausing for a breath.
Examples of moderate intensity exercise include:
- Brisk walking (100 steps/minute)
- Swimming or aqua aerobics
- Gentle cycling (5-9mph)
- Badminton or doubles tennis
Examples of vigorous intensity exercise include:
- Power walking at 5mph or more, or walking uphill briskly
- Cycling fater than 10mph
- Martial arts
- Competitive sports (football, basketball, rugby etc.)
- Skipping/jump rope
Some information has been based on this source.