The Most Essential Types of Exercise

It is no secret that exercise is one of the keys to good health. However, the problem with a lot of people who try to exercise is that they tend to limit their routine to one or two types of exercises. Some only do what they enjoy, and then just ignore the others. In this article, we will discuss the most essential kinds of exercises that you should be doing.

  • Aerobic Exercises

Aerobic exercises are among the most important types of exercises that you shouldn’t skip. Aerobics is effective for making your heart rate and breathing faster—giving your heart and lungs a good workout. When done regularly, it could also improve endurance.

One sign that you need more aerobic exercises is that you’re finding yourself out of breath every time you walk up a flight of stairs. Through this type of exercise, you’ll be able to condition both your heart and lungs, as well as supply sufficient blood to make your muscles work effectively.

types of exercise

Some of the specific health benefits that this can bring include blood pressure regulation, blood sugar level reduction, elimination of body fat, boosting mood, as well as lowering the risk for stroke, Type 2 diabetes, heart diseases, and breast and colon cancer. It is recommended to perform 150 minutes of aerobic exercises per week.

  • Strength Training Exercises

As people get older, muscle mass may be lost. Hence, strength training is recommended to build it back. Through regular strength training, you will be able to become more confident with your capacity to perform different daily tasks such as gardening and carrying groceries.

Aside from making your muscles stronger, strength training can also promote bone growth, regulate your blood sugar, control your weight, enhance your posture, as well as minimize pain experienced in your joints and lower back.

For best results, it is recommended to have a physical therapist to develop a strength training program that you can execute for about 2 to 3 times per week. The plan will most probably include body weight exercises such as lunges, squats, and push-ups. Moreover, this may also include routines that involve resistance from a band or weight machine.

  • Stretching exercises

Stretching exercises can be effective in maintaining flexibility. As people age, it is normal for muscles and tendons to lose flexibility. When this happens, they won’t be able to function effectively.

In addition, this can also increase your risk for muscle pain and damage, cramps, joint pain, and strain. Once you lose flexibility, you will find it difficult to accomplish simple tasks such as bending down to reach for something. This is the reason, you should never overlook this important type of exercise.

By stretching regularly, you will be able to make your muscles longer, improve your range of motion, and minimize your risk of getting injured. We would recommend you to perform this type of exercise on a daily basis or for about 3 to 4 times each week.

Start with dynamic stretches which involve repetitive motion such as marching in place. Doing so will get blood and oxygen to the muscles of your body.

After doing your dynamic stretches, perform static stretches for the various parts of your body such as hip flexors, calves, hamstrings, muscles of the shoulders, neck, and lower back, as well as quadriceps.

  • Balance Exercises

Basically, improving your balance can help you feel steadier and prevent frequent falls. Balance exercises become more important as you become older—when your inner ear, leg muscles, vision, and joints become weaker.

Some of the balance-focused exercises that you can perform include yoga and tai chi. Even if you don’t experience balancing problems, it is still a good idea to perform this regularly so you won’t have this kind of issue when you get older.

Aside from going to the gym to have a trainer who can help you with balance exercises, you may also go to a physical therapist who can determine your balance abilities and recommend certain exercises that will improve your current areas of weaknesses.

One of the most common types of balance exercises include standing on one foot. Depending on your needs, your physical therapist may also prescribe exercises that can boost your joint flexibility and strengthen your leg muscles.

While these types of exercises can help you stay active, healthy, and feel great, it is equally important to ensure that you have a healthy diet that can provide all the essential nutrients that you need.

Achieving a Healthier Body: Tips for a Better Diet

If you want to achieve a healthy body, one of the first things that you should do is to modify your diet. However, developing a healthy diet plan doesn’t have to be too restrictive. In this article, we will discuss some of the most basic tips:

  • Reduce your intake of liquid sugars.

Liquid sugars can be found in softdrinks, iced tea, sports drinks, and the likes. This kind of beverages do not provide significant health benefits, and can in fact increase your risk of obesity, diabetes, and other kinds of diseases. With this, there is no reason for you to take them.

healthy body

Instead of sugary drinks, you may have sparkling water or low-sodium vegetable juice instead. You can always make your own vegetable juice with a juicer or blender.

  • Lower your intake of refined carbohydrates.

Rice, wheat, and other grains that are highly processed have similar effects in your body as table sugar. With this, it is highly recommended to replace these with whole grain, high-fiber cereals, steel-cut oats, and brown rice.

  • Increase your fiber intake.

Fiber is good for your digestion and can lower your risk of heart diseases. With this, it is essential to consume foods that are rich in dietary fiber such as nuts, whole grains, fruits (e.g., bananas and apples), vegetables (e.g., potatoes and broccoli), and seeds.

  • Consume healthy fats.

Healthy monounsaturated and polyunsaturated fats can be found in fish, nuts, and vegetable oils. The reason you should consume healthy fats is that this can reduce your risk for cardiovascular diseases. Reduce your intake of foods that have high cholesterol, saturated fat, and trans fat, which can be found in partially hydrogenated vegetable oils.

Developing healthy eating habits may be challenging at first, but by keeping your mind focused on the benefits and your goal of a healthier and more fit body, this should be easy. Aside from the tips mentioned above, you should always remember that it is important to maintain a balanced diet and limit your intake of processed foods. By doing this, you will surely be able to achieve the healthy body you’ve always wanted to have.

Most Common Exercise Myths Debunked

Don’t let half-truths and misconceptions get in the way of your health and fitness goals. In this article, we will debunk the most common exercise myths that many people still believe (perhaps, including you).

  • Myth #1: Women who lift weights will become bulky and muscular.

According to the former female bodybuilder Alice Burron, she would spend around 4 to 5 hours per day when competing in order to build some muscles. To become bulky, you would need to overload your muscles. It is extremely difficult for women to build significant amounts of bulk because they have too much estrogen.

The reason men build muscles much faster is because they have testosterone. So for all the women who go to the gym, DON’T BE AFRAID OF USING BARBELLS/ DUMBELLS. Without strength training, you’re missing out on its benefits such as increasing lean muscle mass, reducing your body fat, and burning more calories. It is recommended to perform strength training exercises for at least 3 days per week.

  • Myth #2: Weight is the only indicator for the effectiveness of your workout.

When newbies go to the gym, they tend to weigh themselves everyday to check the difference that their routine makes. After several weeks when they see that there is no downtrend on their weight, they become impatient and automatically believe that they are not accomplishing anything. However, what they don’t realize is that exercise can turn body fat into muscles, which is one of the possible reasons why there is no apparent decrease in weight.

Moreover, constant exercise can minimize risk factors such as the level of your blood sugar. With this, it is wrong to believe that your workouts are pointless. You are actually experiencing health benefits without knowing it. Always remember that weight is not the ultimate indicator of fitness.

  • Myth #3: You can spot reduce to achieve sculpted abs and tones legs and arms.

You may do crunches all you want, but there is a good chance that you won’t see muscle definition and sculpted abs simply because there is a layer of fat on top of them.
It is wrong to focus on a single part of your body—what is more effective is to try to exercise your whole body. Keep in mind that unless the body fat is gone, you won’t achieve well-defined muscles. Do a combination of stretches, cardio, aerobics, and strength training for best results.

  • Myth #4: No pain, no gain.

This is probably one of the most common myths that many people still believe in. They say that if you don’t feel pain while working out, you are not doing it right and are not benefitting from your exercise routines. Feeling discomfort while working out is fine, but the pain doesn’t have to be that intense.

If your exercises are too difficult to the point that you feel like you’re about to pass out or can’t continue the session anymore, you have a higher risk for injuries and burnout.

If you want to have a fit and healthy body, you should know what kinds of food to eat and exercises to perform. You should forget about old inaccurate ideas and gain more knowledge about your health and body to be able to accomplish your goals effectively. However, in this internet age, misinformation is rampant. With this, it is important to double check facts and use reliable sources when researching about health and fitness.

5 Safety Tips for Exercising

Exercise is necessary for us to stay fit and healthy. Combined with a good eating plan and healthy habits, you have the recipe for a good and happy body and life. Although exercise is necessary and healthy it can be dangerous if not done correctly. Today, we want to share some exercise safety tips to make sure that you don’t get injured and only get results.

 

1. Warm Up and Cool Down

It is important that you give your body the opportunity to warm up for 5 to 10 minutes before you start doing your vigorous exercises. The same goes for cooling down. If you do a cool down routine after your session, you will experience less soreness and stiffness.

2. Start Slow

If you are just starting to exercise, pace yourself. You should allow yourself to do harder and more vigorous exercises gradually. Build it by starting slow and moderate and increasing intensity as you get stronger.

 

3. Don’t Overdo It

When you over-exercise, you can cause more damage than good. Overuse of your muscles and joints can lead to stress fractures, joint pain, etc. It is important to do a variety of exercises that can work all the muscles and joints. It is also important to give your body enough of a resting period before you start again.

4. Listen to Your Body

Your body will tell you when it is sick or tired. You need to listen to it. When you are sick, you should not exercise as it can damage your heart muscle. If you get tired, let your body rest. It is important to listen to what your body is telling you because it knows what it needs.

 

5. Drink Lots of Water

Before, during, and after you exercise you should drink lots of water and/ or drinks that will replace the minerals and salts that you lose while training. It is important to replace the electrolytes you lose during exercise.

Take these safety tips to heart and you will have an enjoyable experience. Also, try to wear clothes that are comfortable, breathes, and stretches and as you move.

 

The 4 Benefits of Cardio Exercise

Cardio or cardiovascular exercise is necessary to keep your heart health, burn calories, and lose weight, if that is your goal. Cardio helps to improve your body’s health and fitness by keeping the heart and lungs healthy and improving blood circulation. There are many great benefits of doing these types of exercises. Combined with a healthy eating plan, you are on the right track to getting healthy and fit.

 

The benefits include:

 

Cardio increases the metabolism. Your metabolism has to do with the rate at which your body performs certain functions like using up energy or digesting food. A higher metabolic rate means that your body will perform these things faster. A slow metabolism is often one of the reasons why people gain weight. Cardio is great to increase the metabolism and lose or maintain weight.

 

 

 

 

 

Cardio improves your heart health. Your heart is a muscle and requires exercise just like any other muscle in your body. Doing cardio exercise increases the heart rate and gives the heart its much-needed workout. If you are out of breath just by walking up the stairs, your heart is in urgent need of some exercise.

 

 

Cardio improves your recovery ability. Doing exercise obviously takes a toll on your muscles and they get tired. When you exercise, certain by-products are released into your body. These by-products are the reason why your body gets stiff and sore after a good workout. Doing a few minutes of cardio after a strenuous lifting session can help bring more oxygen into the blood and reduce the stiffness. This means that you can get back into the gym faster.

 

 

 

 

Cardio helps with being happy. When you exercise, your body releases different hormones which include ‘feel-good’ hormones. This means that you are fighting depression, anxiety, and negativity while you exercise. People who regularly do cardio exercises have been proven to be happier and more positive than those who don’t.

Cardio exercise is very good for you. Whether you are strength training or want to lose weight, cardio should be part of your exercise routine.

 

5 Best Exercises to Help Improve Your Heart Health

Exercise is important for everyone of all ages. Exercise is not just about losing weight or building muscle. It is about keeping your body healthy. Your heart, lungs, and circulatory system need you to exercise everyday. Exercise improves your heart health and helps you battle the risk of heart disease and other potential illnesses. Experts recommend that we do 150 minutes of moderate exercise per week or 75 minutes of vigorous exercise per week. Try these exercises to help you get healthy.

 

  1. Brisk Walking – Walking is a natural activity for the body and the easiest way to get started. A leisurely walk is good, but if you really want to give your heart a boost, try some brisk walking to get your heart rate up and the blood pumping.
  2. Running – Running is the next step up from walking and also a natural activity for the body. Running is one of the best ways to burn calories and lose weight. When you are just starting out, walk briskly for a few minutes and then run for about 2 minutes. Keep alternating this routine and increase the number of minutes you run as you get more fit.
  3. Cycling – Cycling is a fun and low-impact type of exercise. Cycling and swimming are good alternatives for people who experience joint problems. You can cycle at the gym, in a spin class, or on the open road. There are clubs you can join or cycle with friends to make it more fun.
  4. Swimming – Swimming is an excellent way to get exercise. Swimming laps or doing water aerobics will get your heart rate up and get your blood pumping while you enjoy the water. The water is also an exercise tool as the resistance of the water improves the strength of your muscles and muscle tone.
  5. Circuit – People have misperceptions about strength training and weight training. If you want to keep things interesting, alternate aerobic exercise with strength training. It will keep your heart rate up, it won’t bore you, and you will feel great.

These 5 exercises are your key to a happier heart.