Start and stay on the exercise routine
Only half of Americans get enough physical activity but there are many good reasons to exercise regular exercise helps you think better feel better control weight and reduce the risk of diseases such as High blood pressure and type 2 diabetes.
So where should you start on your fitness journey?
Most people ages 18 and over should get at least 30 minutes of aerobic exercise five days a week. Two sessions of strength training a week and perform flexibility exercises with each workout. An excellent way to stay on a workout routine is to make it a habit this could be working out at the same time before or after work or school. Set goals perhaps you want to lose a few pounds or get more muscle tone to write down your goals and keep them where you can see them every day. Get a workout buddy working out with someone else helps hold both of you accountable to your goals and inspires healthy competition to let's review each type of exercise in more details. Aerobic exercise is a vital part of your workout routine as it's good for your heart the power centre of your body aerobic exercises include
- walking, running cycling swimming hiking and
- cardio classes such as dance Zumba and
- kickboxing
Strength training on the other hand is another key part of your workout routine it helps you build strong muscles and bones and reduces body fat some types of strength training exercises include free or machine weight lifting resistance training and certain types of yoga. If you haven't done strength training before it's highly recommended that you work out with a friend or trainer who is familiar with these types of exercises to start. weight lifting is typically performed in 3 sets of 8 to 12 reps or movements focusing on certain muscle groups key muscle groups are chest, back, shoulders, arms, legs and abs allow at least 48 hours of rest between each muscle group workout. If you are doing body weight training such as yoga or Pilates perform a 15 to 40 minute routine in which poses are held for 30 to 60 seconds poses change several times throughout the workout and rest poses are part of the routine it's important to have good form when doing strength training. This means maintaining slow and controlled movements for each rep or pose and never lifting too much weight for your current level of strength. Flexibility training is the final key part of your workout routine perform this training after workouts or alone to help enjoy your body's full range of motion it also helps prevent injuries and reduces muscle soreness.
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