The value of exercise continue…
Filed under: Aerobic, Gym, Muscle, Physical, Trainer, equipment — arlene @ 1:09 pm
Aerobic exercise
Two types of exercise are necessary to build this new lean body of yours: aerobic exercise and resistance/weight training. Aerobic exercise elevates the heartbeat and requires additional oxygen intake. It includes:
- Cycling
- Running
- Dancing
- Trampolining
- Skiing
- Swimming
- Brisk walking
- Aerobic classes.
The most important thing is to pick an activity that you enjoy. Either opt for one type of exercise that you know you will do regularly, without the usual excuses, or go for a bit of variety to keep it interesting. Just make sure you do some form of aerobic exercise for 30-45 minutes three or more times per week.
Resistance training helps boost energy levels, burn fat and strengthen the joints; improves posture and bone density; stimulates the elimination of waste via the lymphatic system, thereby reducing cellulite; and increases levels of the rejuvenating growth hormone. Forms of resistance training include:
Free weights: either use weights attached to your wrists and ankles or straightforward dumbbells
Weight machines: these specialist gym machines exercise different muscle groups; it is important to work with an instructor because every machine varies and needs to be geared to your specific requirements
Rubber bands and tubes: these come in a variety of colours denoting their level of resistance; they are highly effective and are brilliant for use at home or when traveling
Gravity resistance: including push-ups, lunges, squats and sit-ups, which build muscle because you are working against gravity to increase strength
Water workouts: a very gentle form of resistance training, ideal for anyone with muscular or skeletal problems.
After one 60-minute session of weight or resistance training, your metabolism continues to burn fat for 24 hours. How about that for an incentive? You should be aiming to do three to four sessions per week. You may find that as your muscles begin to develop, you see a shift upwards onthe weighing scales — but don’t panic. Dense muscle tissue weighs more than fat, and you should judge your progress by the way your clothes fit, not by your weight.
