Choosing An Effective Exercise Routine
There is an epidemic in America called obesity. This is partially due to American’s love of everything large, and the myth that in all things, bigger is better. As a result, our diets have become steadily less healthy while our physical lives have become very sedentary. We are a nation of couch potatoes, and Federal officials are calling for us to get of our butts and start exercising.
The old rule was to get at least 30 minutes of exercise a day, at least five days per week. Now, the recommendation to stop gaining weight is set at a minimum of 60 minutes a day of exercising and if you want to lose weight you have to get at least 90 minutes a day of high intensity exercise.
When you engage in regular physical activity, you will reduce health risks, promote a feeling of well-being and achieve your goal of a healthy body weight. As well, you will reduce chronic adult diseases simply by engaging in at least 30 minutes of moderate physical activity on a daily basis.
If your goal is to stop gaining weight, it’s recommended to work out at a high intensity of cardiovascular training in your heart rate training zone for at least 60 minutes and do not exceed your recommended calorie intake. This longer duration of exercise will also create greater health benefits for most people.
If you want to lose weight, you need to burn more calories than you consume. A good heart rate monitor watch will track calories burned and help keep you in your heart rate training zone. High-intensity training of 60 to 90 minutes will give you your best shot at losing weight as long as you do not exceed the recommended calorie intake.
In order to be physically fit, it is important that you include cardiovascular exercise, stretching for flexibility, and resistance exercises to build muscle strength and endurance. If you understand the correct way to exercise, you will avoid hurting or straining your self, and you will start to exercise correctly for maximum effectiveness.
Getting proper exercise requires a phased approach starting with a warm up session of from three to five minutes. During that time, your heart rate will rise slowly and the blood will flow heavier to the heart. It doesn’t matter which activity you are about to engage in, you should start at a slower pace, building up to an aerobic pace for about five to 10 minutes when you first start out and then gradually increasing the moderate to intense workout activity to anywhere from 30 to 60 minutes.
Whatever type of exercise you are doing it’s important to have a cool down process at the end of your workout routine. For example, at the end of a run continue to walk until your heart rate and breathing returns to normal. A sudden stop of exercising has been known to cause heart attacks. This cool down period should last for at least five minutes. A heart rate watch will help you achieve these important steps.
Finally, to have an effective workout routine, you should include stretching for about five to 10 minutes where the muscles you used during the exercise and aerobic period can relax. This decreases the incidence of muscle soreness, and increases the effectiveness of the workout. Stretch out and hold each stress point for 20 to 30 seconds. Avoid bouncing during stretching and don’t go to the point where it is painful. Always consult with a doctor when you are going to start a new exercise program.
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