Exercise is the body activity that maintains physical fitness and health. Strengthening muscles and the cardiovascular system, honing athletic skills, weight loss or maintenance and enjoyment are some of the reasons for performing exercise. The immune system is boosted by the frequent and regular physical exercise. The “diseases of affluence” such as heart disease, cardiovascular disease, Type 2 diabetes and obesity can be prevented by the physical exercise. It also improves mental health, prevents depression, helps to promote or maintain positive self-esteem. A worldwide worry is childhood obesity and the effects of childhood obesity may be decrease in developed countries by exercise. To create a lean and toned body, you can try Resistance Training of Physical Fitness Exercise. Aerobic Exercises are useful to elevate your heart rate over a sustainable period of time, and Stretching to extend your limbs and muscles to their full extent.
Exercising is a free time activity that helps people to feel good in every aspect of the health such as mental, social, and physical health. Exercise improves the physical part means every part and system of our body. Exercise helps to improve the cardiovascular system. For example, when you exercise, muscles move, and to move, muscles need oxygen in the blood, so the heart has to pump blood in a faster rhythm to keep the muscles moving.
This trains your heart and lungs giving you more strength for the future. All the problems and pressures of lifestyle disappear or at least are forgotten for a while after exercise. According to some people, after exercise, people become relax so they think clearly and in their exercise, they are discharging many feelings and incommodities, such as stress. You could improve the functioning of your body, be calm in your mind by exercising. Benefit of exercising is the satisfaction of doing something that helps you to live healthy life.
On the basis of effect of exercises on the overall effect they have on the human body, exercises are generally grouped into three types:
* Flexibility exercises, such as stretching, improve the range of motion of muscles and joints.
* Anaerobic exercises, such as weight training, functional training or sprinting, increase short-term muscle strength.
* Aerobic exercises, such as cycling, swimming, walking, skipping rope, rowing, running, hiking or playing tennis, focus on increasing cardiovascular endurance.
Benefits of exercise:
Exercise is necessary to maintain physical body fitness, build healthy weight, maintain muscle strength, and joint mobility, promote physiological well-being, reduce surgical risks, and strengthen the immune system. Levels of cortisol is also reduced by exercise. A stress hormone cortisol makes fat in the abdominal region, and making weight loss difficult and causes many health problems, both physical and mental. Serious and life-threatening chronic conditions such as high blood pressure, obesity, heart disease, Type 2 diabetes, insomnia, and depression are prevented and treated by the frequent and regular aerobic exercise. Blood glucose is decreased if Endurance exercise is done before meals. Vigorous exercise (90–95% of VO2 Max) is more beneficial than moderate exercise (40 to 70% of VO2 Max), according to some evidences. By increasing cardiac volume (aerobic exercise), or myocardial thickness (strength training), both aerobic and anaerobic exercise also work to increase the mechanical efficiency of the heart. If such changes occur in response to exercise, they are generally beneficial and healthy.
According to Dr. David Shilling MD exercise is beneficial in such ways:
* Feel Great: Energy levels boost and you feel great.
* Pain Be Gone: Muscles and joints feel better than ever.
* Goodbye Coronary Heart Disease: Risk of heart attack or stroke is reduced.
* Goodbye Type 2 Diabetes: Blood sugar levels are better controlled.
* Goodbye Sleep Apnea: Sleep becomes restful and weight loss becomes easier.
Other benefits:
* Exercise gives you energy.
* Exercise alleviates your muscle and joint pain.
* Exercise makes your sleep more restful.
* Exercise improves your efficiency and extends your life.
Side effects of exercise:
Physical activity should be completed at a rate that is proper for the human being. An exercise physiologist’s evaluation is helpful to avoid injuries that can occur if physical activity is initiated without much consideration given to the type, duration of physical activity, and the physical condition of the person. Strenuous physical exertion is never suggested for people who suffer from diabetes, seizures, high blood pressure, a heart attack within six months, heart failure, unstable angina, significant aortic valve disease, or aortic aneurysm. Older people should be careful. Studies report, “older people who first embark on vigorous exercise are at slightly higher than average risk for a heart attack during the first year, but over time, regular exercise is likely to reduce this risk.”
Experts generally suggest that before starting an exercise program, moderate or severe hypertension (any systolic blood pressure over 160 mm Hg or diastolic pressure over 100 mm Hg) should be controlled to lower levels. Sedentary people should be careful. One major study found, “sedentary people who throw themselves into a difficult workout increase their risk of heart attack 107 times beyond that which would occur with low or no exertion.” Excess of exercise could be the cause of sudden death, this is rare but of great concern. A sudden and severe drop in blood pressure could be cause of syncope (fainting), which is relatively common in athletes and dangerous only in people with existing heart conditions.
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