Exercise Is For Everyone Fat Or Skinny
Think exercise is just for the overweight? Think again. If you are a living, breathing human being, you need to incorporate physical activity into your lifestyle. We are reminded every day of the obesity crisis happening right now in this country and abroad. From the news, the internet, health professionals and literature, it’s hard to miss the steady stream of information about this problem.
Whether heavy or healthy, the human body was designed to move.
Specific levels of movement stimulate the systems of the body to strengthen them. The particular body system and the desired level of stimulation will determine the type of activity required.
Why Exercise Benefits Everyone
For years science has demonstrated that various forms of exercise provide numerous health related benefits. A reduction of the health risks associated with a sedentary lifestyle should be all the reason one needs to develop and perform a consistent exercise regimen. Heart attack, stroke, diabetes, hypertension, osteoporosis, cancer, arthritis, and the risk of numerous other diseases can be greatly reduced when one incorporates exercise into his lifestyle.
Reaping The Benefits Of Exercise
A well-rounded fitness regimen will incorporate aerobic, resistance, flexibility, and stress reduction techniques. Aerobic activity is defined as any activity that raises the heart rate for an extended period of time using the large muscle groups. Aerobic activities include, but are by no means limited to, walking, running, swimming, biking, skating, basketball, and soccer. Ideally, aerobic exercise should be done at least three times per week for 30 or more minutes.
Resistance exercise is any exercise that stresses the muscle and skeletal systems to help build, maintain and strengthen them. Weight lifting is probably the most common and familiar form of stress used for resistance training. A resistance program should include exercises for all the major muscle groups.
Flexibility exercise is important for maintaining the range of motion in the joints and preventing injury. Range of motion is specific to the individual and the joint. Some common forms of flexibility exercise are stretching and yoga.
Stress reduction techniques are an important part of everyone’s life. With factors such as strained finances, job security, health issues, relationships, and accumulating responsibilities, it becomes very important to have a vehicle for alleviating stress. The good news is there are many effective methods for stress reduction.
Yoga, meditation, physical activity, reading, breathing techniques, tai chi, Qi gong, even sitting quietly in nature; these are all ways stress can be released from the mind and body healthily. You may have a favorite way not listed above, and that’s fine, the key is to release stress daily. Stress not handled can manifest into serious health issues.
These activities should be included in the lifestyle of most individuals barring any serious illness or injuries. Consult a health care professional before beginning any exercise program.
“If you don’t want to do something, one excuse is as good as another.” -Yiddish Proverb
Reduced Mental Stress
When executing a small number of reps per set (4 to6), it does not require long bouts of concentration and focus. Although all exercises/movements should be performed with proper form and technique to ensure safety and maximum results, the time required to execute 4 to 6 reps is minimal. Therefore concentration and focus only need be maintained during the executing of each set, between 10 and 20 seconds.
Allows For Maximum Effort
Since each set consist of only 4 to 6 reps and the executions of those reps requires only15 to 20 seconds, maximum effort can be applied to each rep. The advantage of utilizing maximum effort is that muscle fiber stimulation is also maximized resulting in the adaptation/hypertrophy of the overloaded muscle fibers.
Minimizes Lactic Acid Production
Since lactic acid is the by-product of muscular activity, performing fewer reps will produce less lactic acid. Lactic acid, by the way, is the cause for the soreness experienced 24 to 48 hours after a workout.
The overload principle is a very intense form of training and should be cycled (used for x number of weeks) with other training techniques to allow the body to regenerate fully for maximum results. Cycling off for 2 weeks and on for 4 weeks is a good starting point. Listen to your body, for no one knows it better than you!