There is a lot of confusion as to how much exercises we should do for keeping ourselves fit. This is because there are as many suggestions and ideas as there are experts. Day in and day out, we are flooded with new ideas and this adds to the confusion instead of giving us a clear picture. You may also be one among these confused lot and therefore, an attempt is being made here to give some general tips so that you can keep yourself fit.
The general rule of thumb is that you can should moderate exercises for about 45 minutes to one hour, three to four times a week. But, if you face a time-constraint, you can do high-intensity exercises for about 20 minutes daily. The overall duration can be around 150 minutes of exercises of normal intensity per week.
Cardiovascular exercises should necessarily form a part of your exercises regimen. Brisk walking, jogging, swimming, cycling, running, etc. will immensely keep your heart and other respiratory organs fit. These exercises will improve your blood circulation and with improved blood circulation, you can have a fit and alert brain also.
There are many people who do weight-lifting or strength-training exercises and who think that these are enough for keeping their heart and lungs fit. They can not be more wrong. These strength-training exercises can not take care of the fitness of your heart and other respiratory organs. Even certain yogic exercises do not focus on the fitness of heart and lungs. So, those who do strength-training exercises or yoga should necessarily do cardiovascular exercises also for having a healthy heart and respiratory system.
Another point to remember is that those who do cardiovascular exercises alone will not have a good muscle mass. A good muscle mass is very much essential if your aim is to reduce your excess weight. This is because a good muscle mass needs more calories for maintaining itself. So, your body will be burning more calories. In fact, a good muscle mass will be in need of calories even when you are sleeping. So, it will be easy for you to reduce your excess weight. Therefore, it is better to do strength-training exercises and have a good muscle mass if you wish to reduce your excess weight.
Those who are interested in doing yogic exercises should not do strength-training exercises. This is because the aim of yogic exercises is to keep your muscles loose and relaxed and supply a good amount of blood to all the parts of the body including the inner parts. But, in strength-training exercises, the muscle mass becomes hard and this is quite contrary to the aim of yogic exercises. So, yoga and strength-training exercises do not go together.
Conclusively, it should be a combination of either yoga and cardiovascular exercises or strength-training and cardiovascular exercise. The overall duration can be around 150 minutes a week. Beginners should start with short sessions and increase the duration and intensity gradually. But, you must not forget the fact that whatever exercises you do, if you sit still for longer durations, you face a health risk. So, you are advised to get up once in twenty minutes and do a few stretching exercises or have a stroll and so on.
Thursday, July 7, 2011
Monday, May 23, 2011
Seniors Can Be Fit And Healthy As Long As They Live
You may come across many seniors daily but among them, one may be fit and the others may have an aged appearance with old looks. You may think that it is due to genetics that one is fit and the others are not so fit. But, in reality, this is not the reason. Researches have proved that the aged looks are due to lack of exercises and not because of their calendar age. This proves that if seniors continue to do their exercises, they can be fit and can also defy aging.
Especially, strength training can improve bone density even in women who have already had their menopause. In addition to these exercises, they should take sufficient doses of calcium citrate supplement for improving their bone density.
It has also been proved that regular exercises heal skin problems in these seniors. In general, skin problems do not heal easily for aged people. But, if they have a good fitness regimen, with the the help of appropriate medications, they can accelerate the healing.
Stress is a major cause that deteriorates memory in seniors. But, if they do their regular exercises, they can surmount this problem and preserve their memory. In addition to that, with the help of these exercises, they can experience a sense of well-being which will improve their overall general health and immunity.
Nowadays, most of the seniors are affected by Alzheimer’s but by doing certain cardiovascular exercises, they can prevent dementia and Alzheimer’s disease. Cardiovascular exercises improve blood circulation and so, this benefits their brains also. It is better they start doing exercises like brisk walking, jogging, running, cycling, swimming, etc. from their middle age itself so that they can keep themselves free from the fear of these problems. Further, they can live independently if they keep themselves fit and free from these problems.
If seniors ensure to have a healthy and nutritious diet along with these exercises, they can prevent teeth loss also. Mainly, they can prevent periodontal disease which is the main reason for loss of teeth.
It is a known fact that seniors lose their muscles quite fast. But, if they are into a good fitness regimen, they can safely reverse sarcopenia or muscle loss. Their fitness regimen should necessarily consist of strength training exercises. Sarcopenia starts affecting people from the age of around 45 and hence, people should start doing strength training exercises from their forties.
Another study says that if seniors do their exercises regularly, their longevity also increases. This is especially important for those who are already affected by blood pressure, diabetes or heart problems.
From the foregoing, it is quite evident that elders should have a good fitness regimen and combine it with a healthy diet regimen for leading a healthy and long life.
Especially, strength training can improve bone density even in women who have already had their menopause. In addition to these exercises, they should take sufficient doses of calcium citrate supplement for improving their bone density.
It has also been proved that regular exercises heal skin problems in these seniors. In general, skin problems do not heal easily for aged people. But, if they have a good fitness regimen, with the the help of appropriate medications, they can accelerate the healing.
Stress is a major cause that deteriorates memory in seniors. But, if they do their regular exercises, they can surmount this problem and preserve their memory. In addition to that, with the help of these exercises, they can experience a sense of well-being which will improve their overall general health and immunity.
Nowadays, most of the seniors are affected by Alzheimer’s but by doing certain cardiovascular exercises, they can prevent dementia and Alzheimer’s disease. Cardiovascular exercises improve blood circulation and so, this benefits their brains also. It is better they start doing exercises like brisk walking, jogging, running, cycling, swimming, etc. from their middle age itself so that they can keep themselves free from the fear of these problems. Further, they can live independently if they keep themselves fit and free from these problems.
If seniors ensure to have a healthy and nutritious diet along with these exercises, they can prevent teeth loss also. Mainly, they can prevent periodontal disease which is the main reason for loss of teeth.
It is a known fact that seniors lose their muscles quite fast. But, if they are into a good fitness regimen, they can safely reverse sarcopenia or muscle loss. Their fitness regimen should necessarily consist of strength training exercises. Sarcopenia starts affecting people from the age of around 45 and hence, people should start doing strength training exercises from their forties.
Another study says that if seniors do their exercises regularly, their longevity also increases. This is especially important for those who are already affected by blood pressure, diabetes or heart problems.
From the foregoing, it is quite evident that elders should have a good fitness regimen and combine it with a healthy diet regimen for leading a healthy and long life.
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