Physical exercise is beneficial for the body in many ways. It reduces the risk of chronic disease, improves balance and coordination, reduce unwanted fat and body weight, and promotes positive self-image. Maximum power can be achieved through an exercise program that includes aerobic exercise, strength training, and stretching routines. To maintain optimal health, proper diet and nutrition should also be part of any fitness program
Stretching and Flexibility
Each workout should begin and end with stretching. Stretching prepares your body for the physical stress of aerobic or weight training, and reduces the risk of injury or pain afterwards. Stretching also increases and maintains flexibility for those who do other exercise regularly, when done at least three times weekly.
Stretching should be kept as minimal as possible. Be careful to breathe freely as you hold each stretch. You should feel the tension as you stretch, but should not experience pain. If you feel pain, you wear stretch too far.
Aerobic exercise increases the strength of your heart, reduces unwanted body weight and improve your overall emotional state of being. Jogging, walking, swimming, cycling, dancing, jumping rope and sprint are all forms of aerobic exercise. Aerobic exercise requires you to exert some kind of physical activity long enough to raise your heart rate to a significant level in at least 20 minutes at a time. Aerobic activity can be performed on one of three levels-low, medium and high.
Those who are new to aerobic exercise routines should start at a low intensity level, which could include taking a leisurely mil per hour, cycling on a flat surface or gardening. Water aerobics is also a way for novices or obese, to exercise while avoiding strain on the knees and ankles. Even at a low intensity program, aerobic exercise burn 150-240 calories per session. Medium intensity activities burn 300-460 calories per hour, include walking three. 5 miles per hour, cycling 8 miles per hour or gardening. Seasoned fitness individuals enjoy high levels of intensity of aerobic exercise which burns 500 calories per session or more. These activities include jogging at 5 mph, basketball sports, cross-country skiing and cycling 12 miles per hour. Some programs, such as Curves International, combines aerobic exercise with weight training a routine that alternates between one and the other. Such programs provide aerobic activity in short bursts, followed by machine weight training, then more aerobic activity.
Strength training increases muscle mass and flexibility, and reduce body fat. It also continues to burn calories between workouts, by producing increased muscle that burns more fat by replacing body fat that burns less. Resistance training is often associated with free weight lifting or weight machines, but this type of training to be done successfully using inexpensive resistance tubing, canning or even your own body weight. It can be done in a gym or in the privacy of your own home. As few as two sessions weekly produces noticeable increase in strength and stamina in just a few weeks.
The food most commonly associated with performance is carbohydrate foods, because it provides the energy needed for high intensity training. Foods that are high in carbohydrates and low in fat should be consumed in the days before a planned endurance event to boost performance. Sports nutrition also requires for food containing protein to repair muscles and promote growth.