Exercise - the Cheapest Dose to Your Health

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.