Exercise involves engaging in physical activity and increasing the heart rate beyond resting levels, It is an important part of preserving physical and mental health.
Whether people engage in light exercise like going for a walk, other activities: for example uphill cycling, weight training etc. Regular exercise provides a huge range of benefits for the body and mind.Taking part in exercise of any intensity every day is essential for preventing a range of diseases and other health issues.
Here we explain the different types of exercise and their role in Health.
Types and their role in Health
People divide exercise into three main categories:
- Aerobic exercise
- Anaerobic exercise
- Agility training exercise
We discuss each of these categories below
1. Aerobic exercise
Aerobic exercise aims to improve how the body uses oxygen. Most aerobic exercise takes place at average levels of intensity over longer periods.An aerobic exercise session involves warming up, exercising for at least 20 minutes, and then cooling down. Aerobic exercise mostly uses large muscle groups.
Aerobic exercise play the following role in our body.
> Improves muscle strength in the lungs, heart, and whole body.
> Lowers blood pressure.
> Improves circulation and blood flow in the muscles.
> Increases the red blood cell count to enhance oxygen transportation.
> Reduces the risk of diabetes, stroke, and cardiovascular disease (CVD).
> Improves life expectancy and symptoms for people with coronary artery diseases.
> Stimulates bone growth and reduces the risk of osteoporosis when at high intensity.
> Improves sleep hygiene.
> Enhances stamina by increasing the body’s ability to store energy molecules, such as fats and carbohydrates, within muscle.
2. Anaerobic exercise
Anaerobic exercise does not use oxygen for energy. People use this type of exercise to build power, strength, and muscle mass.These exercises are high intensity activities that should last no longer than around 3 minutes.
Anaerobic exercises include:
> Weightlifting
> Sprinting
> Intensive and fast skipping with a rope
> Interval training
> Isometrics
> Any rapid burst of intense activity
Aerobic exercise play the following role in our body.
The above all Anaerobic exercise benefits the heart and lungs, anaerobic exercise provides fewer benefits for cardiovascular health than aerobic exercise and uses fewer calories. However, it is more effective than aerobic exercise for building muscle and improving strength.
Increasing muscle mass causes the body to burn more fat, even when resting. Muscle is the most efficient tissue for burning fat in the body.
3. Agility training
Agility training aims to improve a person’s ability to maintain control while speeding up, slowing down, and changing direction.In tennis, for example, agility training helps a player maintain control over their court positioning through good recovery after each shot.People who take part in sports that heavily rely on positioning, coordination, speed, and balance need to engage in agility training regularly.
Here the following sports are examples of ones that require agility:
- Volleyball
- American football
- Hockey
- Tennis
- Badminton
- Basketball
- Soccer
- Martial arts
- Boxing
- Wrestling
Stretching and flexibility
Some exercises combine stretching, muscle conditioning, and balance training. A popular and effective example is yoga.Yoga movements improve balance, flexibility, posture, and circulation.
The aims of yoga to unify the mind, body, and spirit. Modern yoga uses a combination of meditation, posture, and breathing exercises to achieve the same goals.
Yoga practitioner can tailor a course for individual needs.
A person looking to manage arthritis might need gentle stretches to improve mobility and function. Someone with depression, on the other hand, may need more emphasis on the relaxation and deep breathing elements of yoga.Pilates is another stretching option that promotes flexibility and core strength. Tai chi is also an effective option for exercise that promotes calm stretching rather than intensity.
Risks of not doing exercise
A sedentary lifestyle can increase the risk of the following health problems:
- cardiovascular disease
- type 2 diabetes
- cancer
- osteoporosis
- It can also contribute to an increased risk of premature death from all causes, including the complications of being overweight and obesity.
In many parts of the world, including the United States the number of overweight and obese people continues to increase rapidly. According to the most recent National Health and Nutrition Examination Survey, the Percent of adults aged 20 and over with overweight, including obesity: 71.6% (2015-2016).
The same survey found that around 1 in 13 adults have extreme obesity and face an increased risk of severe health complications.
Tips for starting
Exercise may be difficult to maintain for some people. Consider the following tips to achieve long-term success:
- Have a clear goal: Whether for health reasons or otherwise, try to always keep in mind the reason you started increasing your exercise levels.
- Work at your own pace: Doing too much too quickly can increase the risk of injury and the chance to develop a stable routine. Set targets based on the goals you established at the start of the regimen and celebrate small wins to boost confidence.
- Enjoy yourself: A regimen is more sustainable if a person enjoys the physical activities that it involves.
- Join a club with a friend: If you join a fitness club with a friend, or exercise with a friend, you may enjoy the sessions more. Some people prefer not to have the stress of someone else around. This depends on you.
- Trainers and teachers can be helpful: People just starting a regimen or looking to step up their routine may benefit from a personal trainer or teacher. They can provide motivation and guidance, helping people track their goals and stay dedicated.
- Vary your exercises: Change your exercise program every few weeks. Mixing it up can help a person work on different muscle groups and increase the range of benefits. If you enjoy one particular exercise, such as running, try changing the speed and distance of a run, or follow a different route with more hills.
- Make it a habit: After a few weeks of regularity, an exercise routine starts to become a habit, even if you find it difficult or boring at first.
- The benefits of regular physical activity are wide-reaching and should form a part of every person’s day to help them remain healthy.
No comments:
Post a Comment
Ask a Question