Exercise is
the miracle cure we’ve always had, but for too long we’ve neglected
to take suggested from ancestors and doctors. Our health is now degrading.
Whatever your age, there's
strong scientific evidence that being physically active can help you lead a
healthier and even happier life.
People who do regular
activity have a lower risk of many chronic diseases, such as heart disease,
type 2 diabetes, stroke, and some cancers.
Research shows
that physical activity can also boost self-esteem, mood, sleep quality
and energy, as well as reducing your risk of stress, depression, dementia
and Alzheimer’s disease.
It is a way that you
maintain your health without costing a lot. In addition, it likes foods that
you need to eat every day. Is it boring you do it every day?
Some people want to lose
weight by exercise every day for 30 minutes. Some people just don’t have time
to do it every day.
Yoga
Yoga has been around for thousands of years and it’s still
around after all this time because it’s very effective for things like
improving your inner consciousness, mind-body connection and spiritual health
and flexibility and calming your mind. However, it should NOT be
considered an effective form of exercise.
Daily Chores
A new study from Northern Ireland finds that people who
report housework as part of their weekly exercise tend to be heavier than those
who get their exercise through more traditional means.
Richard Cotton, an exercise physiologist and national director of
certification at the American College of Sports Medicine, agreed that people need to incorporate a broad range of
physical activity into their exercise routine.
However, Cotton said that it would be hard to lose weight just by doing
housework. You'll get the most reward for your time if you do more traditional
physical activities, he said.
For instance, 30 minutes of vacuuming or sweeping floors burns about 130
calories, while 30 minutes of vigorous cycling on a stationary bike burns 400
calories, according to the Compendium of Physical Activities Tracking Guide,
which lists the calories burned during many different types of physical
activity.
But some housework does give you a
bit of a workout. For instance, 30 minutes of mowing the lawn with a
hand mower burns 215 calories, close to what you would burn in 30 minutes of
combined jogging and walking.
Regular Exercise with Intensity
The American College of
Sports Medicine reports that you can elevate your metabolism for up to 24 hours
post-exercise by adding just one little twist to your exercise routine:
intervals. All you have to do is inject brief periods of intense effort into your
regular walks (or runs, swims, bicycling sessions, etc). The intensity
effectively resets your metabolism to a slightly higher rate during your
workout, and it takes hours for it to slow down again.
Tabata Training – four minutes, five times a
week
A Tabata is a
high-intensity exercise that has fitness and weight-loss benefits. It involves
high-intensity interval-type training. Tabata comes from the man who invented
it – Dr. Izumi Tabata, a Japanese physician and researcher. He conducted research
using an interval-based training model. He objective was to see if athletes
would benefit from a 20/10 session repeated eight times. 20/10 means 20 seconds
of all-out exercise followed by 10 seconds of rest. This adds up to four
minutes total.
Dr. Tabata took two groups and put them on an exercise
program for six weeks. The control group did one hour of moderate-intensity
exercise five times a week. The other group did the high-intensity Tabata-style
training. That adds up to 1,800 minutes of training for the control group
versus 120 minutes of training for the Tabata group over the six-week period.
The results speak for themselves. The Tabata group improved both its
aerobic and anaerobic fitness levels. The anaerobic fitness level increased
28%.
An example of Tabata training for runners is 20-second
sprints and 10 seconds of rest for 8 times.
Whatever exercise you
use, Tabata training will raise your metabolism and heart rate immediately.
Since you are performing these exercises at a very high intensity, your body
will have to work much harder to keep it up. This will cause your heart to pump
fast and your metabolism to jump, which you want if you are planning on losing
fat. Your metabolism will stay at that high not only during the workout, but
after the workout as well. This means that your body will be
burning fat for hours after.
Tabata Workout example:
Push-Up (chest, shoulders,
arms)
Crunch (abdomen)
Squat(thighs, butt)
Jumping Rope
How to do
it: Do 20 seconds of push ups, then rest 10 seconds. Do 20 seconds of
squats, then rest 10 seconds. 20 seconds of crunches, and rest. 20 seconds of
skipping rope, and rest. And then do that whole cycle again – eight more times.
For example, high-intensity
interval-type training gives a natural boost to human growth hormone (HGH)
production—which is essential for optimal health, strength and vigor—and has
been shown to significantly improve insulin sensitivity, boost fat loss, and
increase muscle growth.
Make sure to add a sound nutritional program into your Tabata
routine for the best and fastest results possible if losing weight is your
goal. Nutrition is an important component of stay
fit and being active. If you have poor nutrition, then your fitness goals will
not be achieved. You will also not have the energy needed to workout at this
level and intensity.
Whichever
exercise you choose, your choices should use a large number of muscles to get
maximum benefit. It is normal to feel some soreness during the first week of
Tabata training. However, your body will adjust and you will only feel slight
to moderate soreness after the beginning.
Note: Do it gradually and see your body fits at first. After high strenuous exercise, allow for at least 2 days for your body to recovery. In addition, drink lots of water after exercise in order to avoid high concentration of waste, such as uric acid, in the blood steam otherwise it might incur gout attack or kidney failure.
Conclusion
Exercise like foods we eat
should have it on every day. It is hard you start at first time but you turn it
into a habit in your daily routine if you are persistent. Many people don’t
look at it seriously till they have lost it and are suffering.
