Benefits of fitness exercise

Everyone knows that exercise has many benefits, among others:

1. Improve fitness and endurance of your muscles; so stamina could be increased.

2. Reduce the risk of heart disease.

3. Lowering blood pressure and cholesterol levels.

4. Help regulate body weight.

5. Improve your confidence.

You can get all the benefits on top of any age and at least try to stay physically active is important as we get older. Many problems arise due to increasing numbers of our age - an increase of fat content, decreased stamina and flexibility, more porous bone, and increasingly reduced metabolism. By doing regular exercises, the above risks can be minimized.

Aspects of Fitness

Fit means being able to run the daily work with the prime and fresh, with enough stamina and be prepared for emergency matters in our situation. Physically fit definitions vary depending on the profession. Definition of relative fit well enough, you might get more fit this year than last year or maybe you are more fit than your neighbors, no definite understanding about the fit. One thing is for sure, if you pursue fitness, 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, sports is not the same for the fitness training expenses to increase an athlete's performance. To truly fit, you need to build four basic aspects of this, not just one or two.

Of the four aspects are the most important is cardiovascular endurance. Physiologically, the ability to maintain cardiovascular endurance of heart and blood vessels to carry oxygen to body cells; and also to dispose of waste in the body.

Cardiovascular Endurance is built through sports that enhance 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 recover from the stress caused by exercise.

In order to effect from exercise, it is recommended to do 15-60 minutes of aerobic exercise sessions 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 easiest 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 heart rate target zone. When you exercise, try heartbeat range in these figures.

Exercise The Right Model For You

One of the nice things in practice is that you have many options. You can choose to do something simple like a road, you can select one or more recreational sports, or you can do the exercise routine as in a classroom or home. In fact, variation in exercise is a key to fit. One thing to note, there is no one type of exercise or insufficient exercise all aspects of the need to fit in a balanced manner. You better have more than one activity so you do not monotonous exercise. Research also shows that people tend to choose the type of activity that is easy and fun for them.

The types of exercise that provides many benefits to our health include weight training.

Weight Training Principles

Although 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, strength training will increase muscle strength and endurance while making physical & spiritual you become more fit, feeling fit can not be obtained from any other type of exercise. For instance, biking to help build a set of muscles, another basketball building muscles, but weight training worked comprehensively on 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 the quality of your tennis game without practicing tennis often, but weight training will support the top of your game and besides the weight training will help kick your legs while swimming.

Basic Principles of Weight Training

The basic principle of weight training is obtained through the stimulation of muscle growth of excessive load, contract certain muscle groups against the load being lifted. Way muscle can develop is through the pressure load in a certain time, "recovery" after the exercise assisted by additional proteins. After a certain time period, the strength of muscle groups that get the pressure load will be increased by making your muscles growing.

Free weights is the Barbell and dumbbell, usually used in pairs. Advantages using free weights is that you can perform movements everywhere so as to produce diverse variations of routine practice, except that this tool is relatively inexpensive price. The weakness of this free weights is not giving us as good insulation on the exercise machines and muscle stress given to us left and right are not uniform. While the training tools of machines we can isolate muscle groups more efficiently in a way to maintain your body's position and directing the appropriate load movement direction. Thus, the accepted stress our muscles will be more evenly.

Weight Training Tips

Weight training generally includes heating 5-10 minutes followed by a routine of exercises to complete specified portions. The portion of your exercise routine should be prepared with a trainer at the gym. They will teach you how to set the correct position, not a way to raise the risk of injury, indicate where the equipment used and how many reps-sets should be done. If you continue to train with a coach or friend, they will make your exercise program more enjoyable, give you emotional support and helps you to avoid injury.

A good exercise program is equitable to train different muscle parts. This program consists of about 12 types of exercises, six types for the upper body and six related species for the lower body. You do not need to do everything at once, you will be taught a schedule that will provide at least one day of rest on the newly trained muscles.

The more you train the same muscle two days, the muscle will not recover; instead be weaker not stronger. Thus, you should exercise different muscles each day. (Today's upper muscle, muscle bottom tomorrow) or give the distance of at least two days to rest.

Remember to train the large muscles before small muscles. For example, if your exercise program today is the combined muscle of upper and lower body, start by training the leg muscles.