Everyone knows that exercise has many benefits, including:
- Improve fitness and endurance of your muscles; so stamina could be increased.
- Lower risk of heart disease.
- Lowering blood pressure and cholesterol levels.
- Helps regulate body weight.
- Improve your confidence.
Aspects of Fitness
Fit means being able to perform their daily work with the prime and fresh; with enough stamina and alert to things that are emergency in our situation. Physically fit the definition varies by profession. The definition of fit is also quite relative, you might better fit this year than last year or maybe you are more fit than your neighbors, there is no definite sense of fit. One thing is for sure, if you pursue fitness, then the sport is the only way to achieve it.
There are four basic aspects to be physically fit, namely: cardiovascular endurance, muscular strength, muscular endurance and flexibility. Each can be measured with routine exercise. Remember, exercise for fitness are not the same as weight training to improve athletic performance. To really fit, you need to build four basic aspects of this, not just 1 or 2.
Of the four aspects are the most important is cardiovascular endurance. Physiologically, cardiovascular endurance maintain the ability of the heart and blood vessels to carry oxygen to body cells; also to dispose of waste in the body.
Cardiovascular endurance is built through the sport that enhances the body's ability to deliver more oxygen to the muscles. In order to do this, it takes a sport that uses large muscle groups (like feet) and most importantly, sustainable.
With regular aerobic exercise, your heart will be able to pump more blood and thus able to deliver oxygen more efficiently. Thus, the capacity to accommodate the oxygen your muscles will increase, able to pump more blood per beat, so the heart does not work too hard. Your heart also has the ability to more quickly recuperate from the stress caused by exercise.
In order to the effect of exercise, it is advisable to do a session of aerobic exercise 15-60 minutes every 3 - 5 times a week. To give you more benefit from this exercise, you should practice in accordance with the level of your heart.
The simplest way to measure it is by the formula 220 - age (it is your Maximum Heart Rate), then take 60-80% of that number. Top results and the lowest is your target heart rate zone. When you exercise, try heartbeat ranged in number.
Exercise The Right Model For You
One of the nice things in practice is that you have many choices. You can choose to do something simple such as roads, you can choose one or more recreational sports, or you can do your exercise routine as in a classroom or home. In fact, variation in exercise is key to fit. One thing to note, there is no one type of exercise or sport that meet all aspects of the need to fit in a balanced way. Should you have more than one activity so that your workouts are not monotonous. Research also shows that people tend to choose the type of activity that is easy and fun for them.
The types of exercises that provide many benefits to our health include weight training.
Weight Training Principles
Even if there are certain assumptions about someone who lift weights are always a big muscular but weak, the portion of weight training can be used by everyone, not just for those interested in becoming athletes bodybuilders. Combined with regular aerobic exercise, weight training will increase muscle strength and endurance while making physical & spiritual you become fitter, feeling fit can not be obtained from any other type of exercise. For example, cycling to help build a set of types of muscle, another basketball building muscle, but weight training to work as a whole to our muscles in a short time.
Weight training routine will help you establish a particular muscle group that will improve performance in other sports of your choice. Nothing can improve your tennis game without frequent practice tennis, but weight training will support the top of your game and also the load on leg exercises will help you kick when swimming.
Basic Principles on Weight Training
The basic principle of weight training is the development of muscle obtained through the stimulation of excessive loads, contract certain muscle groups against the burden lifted. The way the muscle can develop is through the load pressure in a certain time, "recovery" after the exercise assisted by additional proteins. After a certain period of time, the strength of muscle groups that get a load pressure will increase to make your muscles grow.
Free weights are the Barbell and Dumbbell, usually used in pairs. Advantages using free weights is you can make a move to anywhere that produces a wide variety of workout routines and also the tool is relatively inexpensive price. The downside is no free weights to give us as good insulation on the exercise machine and the stress given to the muscles we are not left and right uniform. While the exercise of the machine tool can isolate muscle groups more efficiently by maintaining your body position and direct the movement of the load according to its direction. Thus, the accepted stress our muscles will be more evenly.
Weight Training Tips
A good exercise program is equitable to train different muscle parts. This program consists of about 12 types of exercise, six types for the upper body and 6 type again to the lower body. You do not need to do everything at once, you will be taught arrange a schedule that will provide at least 1 day break at the newly trained muscles.
The more you train the same muscle two days at a stretch, the muscle will not recover; instead will be weaker not stronger. Thus, you should exercise different muscles each day. (Today part of the muscle, the muscle next section below) or give a distance of at least 2 days to rest.
Remember to train the large muscles before small muscles. For example, if your exercise program today is a combination of muscle and lower your upper body, start by training the leg muscles.