Exercise is the key to maintaining a healthy body. Aerobics, stretching, and strength building work together to produce a fit body.
BEFORE STARTING ANY EXERCISE PROGRAM, FIRST GET A MEDICAL CHECK-UP AND THEN FOLLOW THESE TIPS: - Warm-up 5 to 10 minutes before aerobic or strength workouts. Warming-up helps transition the body from a state of inactivity to that of full exertion. Cool down 10 to 15 minutes afterwards. Cool down by slowing your pace in increments. Do this until your pulse returns to its normal resting rate. Stopping too soon without cooling down can overtax the heart and make it beat faster. This increases the risk for a heart attack or irregular heart beats, called arrhythmias.
- Stretch to lengthen muscles and create sturdier tendons and ligaments. Stretch at the end of each warm-up and cool-down. Stretching increases flexibility, coordination, and agility, and widens the body's freedom of movement.
- Exercise aerobically at least 3 days a week. Strength train 2 to 3 days a week. Strength conditioning sessions can be done right after an aerobic workout. Beginners can start out with short, frequent aerobic sessions. For the most benefit, gradually increase to longer 30 to 60 minute sessions. The warm-up and cool-down times are in addition to this.
- Three or 4 sessions each week will maintain your fitness level. Five or 6 sessions each week will greatly improve fitness and speed up fat loss.
- Seek strength conditioning instructions and training from a fitness instructor. The instructor will show you exercises that can be done at home. Suggested upper body exercises are bent-knee push-ups, biceps curls, as well as exercises for the triceps, chest, and shoulders. Suggested lower body exercises are hip and knee extensions, knee flexions, and step-ups.
Wear loose fitting clothes and shoes that are comfortable. Be sure your exercise shoes give appropriate support and cushioning for the aerobic exercise you choose to do. Once your health and fitness goals have been achieved it is easy to maintain them. Simply stay active. Make exercising fun. Try many different exercise activities. You can maintain your fitness level with a variety of fun activities. Work with a fitness instructor to learn how to exercise safely. Article #7426 Copyright (c) 2002 McKesson. All Rights Reserved. |
