Get to Know the Basics of Exercising

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Every single day ticks 24 hours of life for us. It is said that eight hours of good sleep is needed to remain healthy. The average time consumed at work is 8 to 10 hours on top of commuting. The equation above leaves us around 6 to 8 hours for play or leisure. Yet for most of us, the thought of investing an hour of the leisure time is too daunting.

People are torn between the desire to be healthy versus the demands of work or accustomed sedentary lifestyle. With so many lifestyle disorders, it is becoming more and more important to be fit and healthy. Get to know the basics why you should be motivated to start your own exercise routine.

Why you need to exercise
Your body adjusts to the output you demand of it. This principle explains why marathon runners, boxers and athletes look the way they look. It is also equally depends on the input you give to your body. If you love to gorge on nutrient-deficient and high-calorie foods while you sit down on your desk al day then you’re bound to crash. The human body is designed to accomplish physiological and physical activities along with its limitation when subjected to under use and misuse leading to rusting. Exercise fills that void and enables the body to rejuvenate itself.

A good 30 minutes of physical exercise can do wonders to your body. It is a matter of effort and attitude on how far you can take. You can be on a 3 to 4 days routine or a brisk walk in the neighborhood park.

The Basics of Exercise
Exercise can be anaerobic or aerobic which stimulates specific responses. Aerobic refers to the use of oxygen in producing energy. It involves long duration of moderate intensity training. Anaerobic exercise, on the other hand, involves short bursts of intense energy produced without the presence of oxygen. The most effective form of exercise to reduce body fat is aerobic training for increasing the efficiency o oxygen consumption and cardiovascular endurance. You can do weight training, a form of anaerobic exercise, to build muscle mass and strength.

Weight training stimulates higher testosterone and lower cortisol levels compared to anaerobic training. It helps build more muscle mass along with the proper nutritional intake. Smaller muscles are more aerobically efficient especially when they work as a group during aerobic exertion. In fact, some muscles may actually shrink in size to aid in greater aerobic performance. It means a lot of aerobic exercise in a muscle building program isn’t desirable. The key is striking a right balance of both.

Aerobic Training
Aerobic exercises don’t mean the type of exercise of following a routine on television complete with cheesy music. Aerobic training is anything from a brisk walk outdoors or on the treadmill to swimming laps. It enhances blood circulation and improves endurance. It strengthens the muscles involved in breathing as well as cardiac muscles. Your muscles become toned and stimulate bone growth. The risk of development of cardiac disorders is lowered. From an overall fitness perspective, it does not improve upper body strength.

Strength Training
Strength training in the form of weight resistance adds up muscle mass and strength. Its purpose isn’t the same with aerobics. You may prefer weight training to increase lean muscle mass, bone density and strength to a greater extent. You can start with light weights, lesser duration and work your way up. Work at your own pace and strength without forcing yourself. A simple 30 minutes well planned work outs thrice a week can show results in a few months.

Weight training involves improving performance and setting goals in contrast to Yoga which is more of a pro-active realization to achieve a state of balance of outlook. Your chosen form of exercises immensely depends on your personality as it is a matter of specific body needs and medical conditions.

Yoga
Yoga as a form of exercise is essentially different from aerobic and anaerobic training. It involves asanas, pranayama and meditation. The various stretching exercises are called that tone and lubricate joints. It enhances your neural and endocrine functions. Pranayama involves controlling your breathing and internalizing it thereby making you aware of your respiration and how to breathe properly. The philosophy behind Yoga is to enhance blood circulation to carry nutrients all over the body and flush toxins out by proper breathing. Most people, including myself, aren’t aware how to breathe properly. This meditation requires firm commitment and effort to take it further. It can greatly improve synergy between all systems. Health gurus claim it can cure everything from hair-fall to cancer. They are known to control autonomous activities like body temperatures and heart rate. A simple 15 to 20 minutes Yoga meditation squeezed into your busy schedule will work wonders.

Can I start working out?
A precaution to any form of physical exercise is to consult your doctor before embarking on any fitness routines. Heart attacks and even deaths have been reported in cases of physical exertion by people whose bodies are not up to it. Work out at your own pace without comparing your progress with other people. Know your level of fitness and work your way gradually up.

Most people think that by regularly going to the gym give them the license to eat anything they want. No amount of work out can help you lose weight or be fit if you head to the nearest fast-food joint after leaving the gym. Exercise burns calories, flush out toxins and sets the body in a state promoting the development of lean muscles. It sounds simple but also boils down to the right intake in the form of sound nutrition. Aim to have regular diet balanced in carbohydrates, protein, fats, vitamins and minerals to complement the time you spend exercising. It is ideal to restrict any heavy meals at least one hour before and after work out. Obviously, you may not want to puke in the middle of your work out. Heavy eating should be avoided since blood supply is diverted to digesting and assimilating food and may not supply the necessary circulation for performing muscles. Always carry a rehydration drink with you to keep your energy level up. It also helps to indulge in post work meals as a mix of proteins and carbs to induce muscle growth and minimize accumulation of fats. It doesn’t mean, however, to restrain yourself from eating your favorite “pig-out” food but it means you should strive to strike a balance of eating in moderation. It would be a waste to see the hard work you put in to lose those excess calories by giving in to your favorite high-calorie food.

Expect for more features on work outs you can do and how to jumpstart a more active and healthy way of living only found here on Female Work-out blog.

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