If you decide to make regular activity a part of your life, there are a few points you should know about exercise, what it does to your body and how to keep your system healthy and benefit from activity.
The aerobic exercises known to provide high oxygen to your system are brisk walking, running, jogging, cycling, swimming, aerobic workouts. They all increase lung and heart capacities and oxygen distribution. To improve your fitness and stamina, you must go beyond your aerobic threshold, which is your minimal training point of entry. To do that, you should increase the intensity of your workout. To gain exercise benefits, you should exceed your comfortable level and sustain it for some time during your training period without exceeding your maximal heart rate (max HR).
Your max HR declines with age; it is calculated by subtracting your age from 220. A higher level of intensity requires a shorter training period and vice versa. Always start on a low level, gradually building your training to 60 minutes 5 to 6 times per week. Remember, your body begins to benefit after 35 minutes of the workout.
If you choose to complement your aerobic exercise with muscle building, you are definitely making a good decision because the two combined will have better effects on your health system. To augment muscle size, you must increase workload on a specific muscle. This is related to the strength of weights, repetition and frequency of training. The last three are basic steps for muscle building as they raise proteins that strengthen connective muscle tissue. This kind of training boosts oxygen circulation and utilization within muscle fiber, burning fat to provide energy for the muscle-building process.
A very important point to remember is to begin with muscle stretching and warming up movements prior to your aerobic and muscle building training. This technique increases muscle temperature and enzyme activity. Both preparatory actions decrease your risk of injury and muscle discomfort while improving muscle and body fitness.
For athletes and body builders, a balanced nutritious diet is basic for body building. Protein, fat and carbohydrates are essential elements for the production of high-energy chemicals through enzyme conversion. The compounds enable muscles to contract and cells to function. These macronutrients should be part of the nutrition of high performance individuals. A low-protein diet during intensive training can lead to muscle tissue breakdown rather than fat tissue burning. Vitamins and minerals are necessary to boost your immune defenses against disease and infections produced by overtraining. These micronutrients play an important role in bone structure and decrease muscle impairment during exhaustive workouts.
One last point for everyone training is never neglect drinking water before, during and after all activities. Training causes profuse perspiration and fluid loss that should be replaced, particularly during hot seasons. Fluid deficiency results in inadequate energy and performance, cramps, dehydration and heat strokes. Besides, water cools your body by regulating its temperature. Please remember to drink.
Moderate regular activity should be a cornerstone of your lifestyle. It provides the necessary energy and vitality for your brain to remain active and sharp and your body healthy and disease-free by enhancing immunity. Physical training slows down the aging process on the cellular level, providing years of healthy life and making longevity possible to all.
— (Mariam Alireza is a holistic science specialist. Send comments to [email protected].)
