How much do you get from your exercise? Do you just exercise for the sake of it? Do you think your health requires more than how much you actually exercise?
The national exercise guidelines generally recommend 30 minutes of moderate exercise on most days, and strength training on every other days or twice a week. However, a study from the World Health Organization (WHO) shows that not less than 60% of the global population fail to achieve 30 minutes of moderate intensity exercise every day. We can’t blame them anyway, because if we are to think of it well, exercising needs determination, focus, and efforts. But then, if you will exercise at all, why not do it well and give it your best shot?
Below are some things you should look into.
1. Get enough aerobic exercise
Aerobic (or cardio) exercise allows the heart to effectively oxygenated blood to the muscles, and also stimulate the heart and breathing rate. The intensity and duration of your workout really matters. The higher your intensity and duration, the greater your benefits. The result of exercising once weekly will definitely not be the same as doing it thrice weekly.
2. Make strength training count
Strength training is also very important to ensure you are exercising enough, but unfortunately, many people do not take it serious. It specializes in the use of resistance to contract the muscles and build strength.
If you are on a weight loss program, it is even more important for you because there is a tendency that you are losing muscles with fat. Strength training ensures that your muscles are maintained and healthy. Examples of some basic ones to engage in are: squats, push-ups, dead-lifts, jumping jacks, and so on.
3. Find the time
It’s a busy world, and 24 hours isn’t even enough for some people, due to the nature of their jobs. But to stay healthy, you have to find the time to do it accurately. This may mean a lot of planning; try to maximize every little time you can. You can do some stretches at work, decide to use the stairs and not the elevator, choose to take a walk, and so on.
below all, keeping up with exercise requirements end up depending on several factors like age, resting heart rate, muscle strength, and present level of conditioning. Know these things and work on how much you exercise.
image courtesy of: theshawnstevensonmodel.com, draxe.com.