Exercise

exercise_1You’ve probably heard countless times how exercise is “good for you.” But did you know that it can actually help you feel good, too? Getting the right amount of exercise can increase your energy levels and even help improve your mood.

Here are some of the reasons why you should be exercising 45 minutes or more of moderate to vigorous physical activity each day:

  • Exercise benefits every part of the body, including the mind.
  • Exercising causes the body to produce endorphins. These are chemicals that can help a person to feel more peaceful and happy.
  • Exercise can help some people sleep better.
  • It can also help some people who have mild depression and low self-esteem.
  • Exercise can give people a real sense of accomplishment and pride at having achieved a certain goal.
  • Exercising can help you look better. People who exercise burn more calories and look more toned than those who don’t. In fact, exercise is one of the most important parts of keeping your body at a healthy weight.
  • Exercise helps people lose weight and lower the risk of some diseases. Exercising to maintain a healthy weight decreases a person’s risk of developing certain diseases, including type 2 diabetes and high blood pressure. These diseases, which used to be found mostly in adults, are becoming more common in teens.
  • Exercise can help a person age well. This may not seem important now, but your body will thank you later. Women are especially prone to a condition called osteoporosis (a weakening of the bones) as they get older. Studies have found that weight-bearing exercise — like jumping, running, or brisk walking — can help girls (and guys!) keep their bones strong.

The three components to a well-balanced exercise routine are: aerobic exercise, strength training, and flexibility training.

Running

Aerobic Exercise

Like other muscles, the heart enjoys a good workout. You can provide it with one in the form of aerobic exercise. Aerobic exercise is any type of exercise that gets the heart pumping and quickens your breathing. When you give your heart this kind of workout regularly, it will get stronger and more efficient in delivering oxygen (in the form of oxygen-carrying blood cells) to all parts of your body.

If you play team sports, you’re probably meeting the recommendation for 60 minutes or more of moderate to vigorous activity on practice days. Some team sports that give you a great aerobic workout are swimming, basketball, soccer, lacrosse, hockey, rugby and rowing.

If you don’t play team sports, don’t worry — there are plenty of ways to get aerobic exercise on your own or with friends. These include biking, running, swimming, dancing, tennis, hiking, and walking quickly.

Rowing

Strength Training

The heart isn’t the only muscle to benefit from regular exercise. Most of the other muscles in your body enjoy exercise, too. When you use your muscles and they become stronger, it allows you to be active for longer periods of time without getting worn out.

Strong muscles are also a plus because they actually help protect you when you exercise by supporting your joints and helping to prevent injuries. Muscle also burns more energy than fat does when a person’s at rest, so building your muscles will help you burn more calories and maintain a healthy weight.

Different types of exercise strengthen different muscle groups, for example: For arms, try rowing, pull-ups and push-ups, those old gym class standbys, are also good for building arm muscles. For strong legs, try running, biking, rowing, or skating. Squats and leg raises also work the legs. For shapely abs, you can’t beat rowing, yoga or pilates, and crunches.

Flexibility Training

YogaStrengthening the heart and other muscles isn’t the only important goal of exercise. Exercise also helps the body stay flexible, meaning that your muscles and joints stretch and bend easily. People who are flexible can worry less about strained muscles and sprains.

Being flexible may also help improve a person’s sports performance. Some activities, like dance or martial arts, obviously require great flexibility, but increased flexibility can also help people perform better at other sports.

Sports and activities that encourage flexibility are easy to find. Pilates also helps a person stay flexible. Yoga, Ballet, and gymnastics, are other good choices. Stretching after your workout will also help you improve your flexibility.

I will be able to assist you in putting an exercise programme together and I will be able to give you the right nutritional guidelines to compliment the exercise programme.