“ Lifetime Fitness Routines - Exercise Basics”
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Exercise Basics

With all the exercise and nutrition hype around these days, how do you know what is correct and what isn’t? The intentions of this article are to help you identify factual and effective information regarding current fitness trends.

Total health is threefold – aerobic exercise and resistance training are addressed in this article. The third part, healthy eating, will be examined in a future article.

Diet and supplements alone will not get you the physique you want. You must make exercise a part of your weekly routine. A fitness program will help to boost your metabolism, change your body composition and decrease your carbohydrate sensitivity.

AEROBIC EXERCISE

The American College of Sports Medicine (ACSM) defines aerobic exercise as "any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature." This can be any continuous rhythmic activity that keeps the heart rate elevated in the target zone for the length of the workout.

Aerobic activity must be done for a minimum of 30 minutes a day at least 3 times a week. Your goal for aerobic exercise is 4 – 5 times a week for 45 minutes to one hour. This is the same type of exercise that, when done over time, will help to improve the condition of the heart and lungs.

Examples: Walking, jogging, cycling, stairs, cardio machines, swimming, and circuit training.

RESISTANCE TRAINING

Resistance training is a term used to cover all types of weight training. This type of training is beneficial in many ways. Primarily, muscle is more metabolically active than fat, so you burn more calories while at rest. Other benefits include a decreased risk for osteoporosis and an increase in bone mass. Resistance training should be done twice weekly incorporating 1 – 3 sets of exercises for each of the major body parts.

“No pain no gain.” Let’s clear the air on this age old misconception. Bodybuilders and athletes coined this phrase because they felt that if their workouts did not leave them in pain, they did not work hard enough to gain any benefits. It is true that during resistance training you may feel a slight burn or uncomfortable feeling in the muscle; this is a natural reaction when placing a muscle under stress. However at no time should you feel sharp pain or pain in the joints.

On occasion there will be a mild soreness after the workout and even soreness 1 – 2 days after the workout. This is a normal reaction, as you workout you have a temporary build up of lactic acid, that is eventually cleared out by the recovering muscles.

A proper warm up and cool down is as important as the actual workout. Mentally these two will prepare the body for the workout and allow the body to return to normal activity in a comfortable manor. A warm up will allow the bodies’ metabolic processes a chance to catch up with the increased work load in a more proficient manner helping avoid premature fatigue. It will cause a gradual increase in muscle temperature which will help reduce the chance of injury.

A cool down will aid in the removal of lactic acid which in turn will help with muscle soreness. Also it will help the body return blood to the heart and eliminate venous pooling, which leads the feeling of dizziness. Lastly a cool down helps lower the levels of adrenaline in the bloodstream. Any adrenaline that lingers in the bloodstream after the workout can place unnecessary stress on the heart.

Flexibility is the movement or lack of movement we have in our joints. We do stretching exercises to improve these movements. The exercises done to improve our flexibility should always be done at the end of a workout. They can be incorporated right into the cool down. The reason for this is our muscles are much like rubber bands, they have elastic properties and when they are stretched they go back to their original form.

If you stretch while the muscles are cold just like the rubber band they do no go back to the original form and you run the risk of having an injury. For improved flexibility stretching exercises should be done everyday.

The information provided here is in no way intended to be a substitute for counseling provided by your healthcare provider. Completely Fit disclaims any liabilities or loses in conjunction with exercises, instructions or advice contained herein. Consult your healthcare provider before beginning exercise or a fitness program.

Benefits of Exercise

Have you ever wondered what the benefits of exercise really are? The news headlines, your doctors even your family all tell you how great exercise is, but are there really true benefits? The following is a list of 50 of the biggest benefits of exercise.

1. Improved quality of life

2. Endorphins produced by the brain helps to reduce stress

3. Improved self esteem

4. Lowered blood pressure

5. Insulin sensitivity improves

6. Improved oxygen supply to the brain

7. Lower resting heart rate

8. Reduced risk of heart disease and stroke

9. Reduced effects of premature aging

10. Contributes to your mental well-being

11. Increases your metabolism

12. Lowered risk of osteoporosis

13. Increased bone density

14. Increased energy and endurance

15. Reduced risk of diabetes

16. Reduced risk of premature death

17. Lowers risk of colon cancer

18. Reduced anxiety levels

19. Reduce risk of breast cancer

20. Increased recreation and sports performance

21. Improved body shape and tone

22. Improved structural integrity of tendons and ligaments

23. Personal physical independence

24. Protected from joint and muscle injuries

25. Improved posture

26. Improved hair growth and luster

27. Improve skin tone and color

28. Increased calorie burning after exercise

29. Improvement in lower back pain problems

30. Improved immune function

31. Increased heart size

32. Good cholesterol increases (HDL)

33. Bad cholesterol decreases (LDL)

34. Decreased triglyceride levels

35. Improved gastrointestinal problems

36. Improved response to mental challenges

37. Promotes a state of relaxation

38. Reduces feelings of depression

39. Helps older adults become stronger less susceptible to falls

40. Reduces symptoms of PMS

41. Increased muscle strength

42. Improved flexibility

43. Lungs ability to take in oxygen improved

44. Body becomes more efficient at burning fat

45. Increased blood oxygen level

46. Improved stroke volume

47. Smooth cellulite and improve skin texture

48. Improve vision and hearing

49. Improve sexual performance and restore libido

50. Increased ATP storage

Some of the benefits of exercise found in this list have not been researched fully. Without a doubt exercise is the one thing that can truly improve your quality of life. Have you started exercising on a regular basis yet?

Are you ready to live to be a 100 but forever feel 25, not there just yet? Visit Lifetime Fitness Routines to read more articles like this one and learn how to become more healthy and fit at any age.

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