Getting Fit With Exercise & Workouts
Being fit is the mantra of a healthy life and to achieve this, people adopt different ways of getting fit. Exercise and regular workouts are inevitable among these methods to get fit. But regarding what to do and how to go for regular exercise often puzzles many. Attending a gym or walking in a park are viable options and commonplace too.
A typical exercise regime consists of stretching, cardio and weight training. Cardio workouts are the foundation stone of fitness. By definition, a cardiovascular exercise is a type of physical activity that improves heart and lung function.
The Benefits Of Exercise
- Exercise helps reduce weight by removing excess fat from the body.
- It improves flexibility and helps muscles grow.
- It helps decrease LDL, the bad cholesterol level.
- Increases the storage of energy in the body.
- Increase tolerance to stress and depression.
- Prevents development of diabetes by controlling blood sugar levels.
- Improves joint flexibility that helps decrease the risk of orthopedic injuries.
- Exercise is important for healthy bones, joints and muscles.
The FIT Formula
F – Frequency (How many days per week)
I – Intensity (Intensity of exercise: high, moderate or low)
T – Time (Duration of exercise)
Exercising for three to five days a week, it is good for health. You can also exercise for up to six days a week, but it is not recommended to exercise for all seven days, as the body demands some rest to tolerate the stress of exercise.
Find out your target heart rate (THR).
THR – 60 per cent to 80 per cent of maximum heart rate = 0.6-0.8 X (220- your age).
For a 40-year-old person, the predicted maximum heart rate is 220-40 = 180.
The THR = 0.6 x 180 = 108 beats per minute to 0.8 X 180 = 146.
Therefore, for this person, it is recommended that he carry out exercises like jogging, walking, rowing, stair climbing and aerobics at an intensity that the heart will pump in a range between 108-146 beats per minute.
Modes Of Exercise
- Brisk walking, jogging, swimming, running, stair climbing and aerobics.
- Rowing and cycling.
- Games and sports that include continuous moving activities like football, tennis, rugby etc.
When To Consult A Doctor
In case of the physical and physiological complaints mentioned below, it is advisable to consult a doctor before starting an exercise program.
- If afflicted with heart disease.
- If chest pain is felt after certain activities
- Shortness of breath after workouts.
- It blood pressure level is very high.
- Chances of losing consciousness.
- Bone or joint pains that get worse with activity.
- Improperly controlled and monitored insulin-dependent diabetes.