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4 steps to more effective aerobic, streching, and weight training exercise


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4 steps to more effective aerobic, streching, and weight training exercise.

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4 steps to more effective aerobic, streching, and weight training exercise

  1. 1. Source: Steps To More Effective Aerobic, Streching, and Weight TrainingExerciseWe all know that well-balanced diets include the different nutrients we need to maintainhealth and well-being. But did you know that your exercise program needs to be well-balanced, too? Theres three types of exercise to include in your work-out diet.Aerobic ExerciseAerobic exercise burns energy and oxygen, through continuous movement of the largestmuscles in your body (your thigh muscles). Aerobic activities include bicycling, swimming,jogging, and (a great one for beginners or those who are recovering from illness) walking. Ifyoure just starting, try 10 minutes a day four days and increase as it feels comfortable untilyoure exercising 30 to 60 minutes. Some people find that adding variety to their program (anew route every day; alternating classes and stationary biking) keeps them motivated.Finding the right pace for aerobic exercise is important. Rambling at too comfortable a pacemay not maximize the benefits of aerobic exercising, but overdoing can make exercise"anaerobic" (non-oxygen burning). A good way to make sure youre exercising aerobically isto measure your heart rate. After exercising, put your fingers (not your thumb!) across yourwrist (palm up). Count the number of pulses you feel during 10 seconds, then multiply that bysix to convert it to a one-minute heart rate. Keep your exercise heart rate to 55 percent to 80percent of your estimated maximum heart rate (220 - your age)If thats too much math, you can estimate using the sing/talk test. While youre exercising,carry on a conversation with your gym-buddy or (if youre exercising at home) sing a song("Yankee Doodle" works well). If you feel just as you would if not exercising, pick up the pacea tad. If youre out of breath and having to puff after each word, youre no longer in theaerobic range - cut back a bit to get the full exercise benefit.Strength Conditioning or Weight-TrainingStrength conditioning can include callisthenics, lifting free-weights, and machine-assistedlifting. Strength condition helps build muscles that can stabilize joints and may help preventbone loss as you get older.Strength conditioning seems to help weight loss. Conditioned muscle burns more calorieseven between aerobic exercise sessions. training seems to assist with retaining if youre Andif youre on a reduced calorie (weight reduction) diet, weight training may help you lose morefat and less lean muscle.Some women are nervous about weight bearing exercise because they are afraid of getting"too bulky" or looking "too masculine." Not to worry: men make testosterone in largeamounts, which may contribute to that sort of muscular development; women generally dontrespond to strength training the same way and are more likely to lose inches as they workout.Stretching Is Very ImportantStretching helps retain joint and tendon flexibility while you exercise. In addition, stretchingmay be an important part of recovery from a previous injury; your healthcare provider may
  2. 2. recommend special stretches to part of recovery from an injury or stroke.How To Stretch Safely:Keep in mind that overstretching can increase your risks of being hurt during exercise. Hereare some tips to help ensure that you are getting the maximum benefit out of stretchingbefore or after exercise:* Start gently. When youre first starting out, you may not be able to stretch your joints veryfar. Dont push it or you may end up damaging your tendons, ligaments or muscles* Stay gentle. The American College of Sports Medicine notes that the "no pain, no gain"method of stretching may destabilize your joints. Try a gentle stretch of the muscles you usefor 10 to 30 seconds. If it hurts, theres a reason.* Match stretches to exercise. If youre an avid dancer, make sure that your legs and ankleshave been gently stretched; if you lift weights, stretch your arms and legs.*Accommodate your history. If youve had a previous injury, make sure that your stretchesaccommodate rather than exacerbate it. Your doctor or a sports medicine practitioner canhelp you to finding the right stretches and will often have handouts showing you how toperform them.Remember, before starting any exercise program, you should consult with your health carepractitioner to tailor it to your needs, particularly if you are 40, have existing health issues ora prior significant injury, or have suffered in the past from heart disease or stroke."Three things every exercise program should have," American Council on Exercise 2001Amisola, R.V. "Physical activity, exercise, and sedentary activity: relationship to the causesand treatment of obesity." Adolescent Medicine Volume 14, issue 1, pages 23-35 2003.Cussler, E.C., " Weight lifted in strength training predicts bone change in postmenopausalwomen." Medicine and Science of Sports and Exercise , Volume 35, issue 1, 2003Garry, J., "Physical Activity and Exercise at Menopause," Clinics in Family Practice, Volume4, issue 1, 2002Hobson, K. "The stronger sex. Women who lift weights get healthier, better bodies--not, newresearch shows, bulkier ones." US News World, Volume 132, issue 16, p 52-53Copyright (C) Shoppe.MD and Ian Mason, 2004-2005Ian Mason, owner of, your source for weight loss support, fitness nutritionand exercise tips for your long term health.Ian is a fat-to-fit student of health, weight loss, exercise, and several martial arts; maintainingseveral websites in an effort to help provide up-to-date and helpful information for other whoshare his interests in health of body and mind.