Why should we exercise Regularly ?
People who exercise regularly have a lower death rate than sedentary people, regardless of their weight.Exercise stretches and contracts the muscles and stimulates breathing thereby improving blood circulation and lung function. Exercise has also been shown to improve insulin sensitivity for healthy persons and those with non-insulin dependent diabetes mellitus (Type II diabetes).Weight-bearing exercises also strengthen bones and may help decrease the risk of osteoporotic fractures. Don't expect to lose a lot of weight by exercising. Many people believe that exercise is a good way to lose weight. This is not so. Fifteen minutes of moderately vigorous exercise will only burn approximately 100 calories, which is equivalent to 2 teaspoons of olive oil or two-thirds of a can of soda. One hour of walking at a brisk pace will burn about 300 calories, which is equivalent to a 3.5 oz. (100g) plain croissant. Running a 20-mile marathon does not burn enough calories to lose one pound of fat. You need 10 hours of moderate exercise to burn the calories equivalent to one pound of fat, but you cannot selectively burn only fat. Most of the weight lost by exercising is due to dehydration (sweat or perspiration), and this weight is regained as soon as you drink water.What is the Best way to lose weight
The best way to lose body fat weight is through diet as discussed in the Weight Control section. Dieting alone reduces fat and bone mass, whereas dieting in combination with exercise stimulates muscle growth, shifts the ratio of fat to muscle in the body, and helps maintain bone density during weight loss.[6] Regular exercise lowers the risk of developing or dying from heart disease, stroke and diabetes. Exercise builds bones, strengthens muscles, expands lung capacity and helps prevent gain of excess weight. In addition, exercise induces the release of endorphins which improve mood and produce a feeling of well-being. Approximately 30 minutes per day of vigorous aerobic exercise has been shown to be an efficacious treatment for mild to moderate major depressive disorder.The objectives of exercise are:
-Maintain or improve coordination, balance, and flexibility-Build or maintain muscular endurance and strength
-Improve cardiovascular and pulmonary health (cardiorespiratory or aerobic endurance
-Feel well and have a better mood
Don't overdo it and don't try to show off. You have to find the right balance between the risk of injury and the benefits of exercise. Excessive or improper exercise can cause temporary or permanent damage to the body. Many people set unrealistic fitness goals, and in their eagerness to get fast results, they overtrain and suffer injuries which worsen their health instead of improving it. Lifting heavy weights or doing too many repetitions of an exercise can be harmful.
Before starting an exercise program, consult a physician. This is particularly important if you have any physical conditions, such as hernias, that may be aggravated by stressing the muscles. Also, any medical problems, like Heart Disease or Diabetes, may require special monitoring by a doctor. Exercise should be done in moderation, not as a competitive sport or as a challenge to find the limit of your stamina or strength because at the limit something always breaks. Heroic efforts should be reserved for when you need to save a life or escape from danger.
To be effective, moderate exercise must be a permanent part of your life. It has to be done every day, or at least five days per week for the rest of your life. If you don't enjoy exercising, it will be very difficult to have a daily routine that includes it. When you start exercising on a regular basis, you will notice that you have more energy, you can breathe better, and you will actually feel healthier. Once you feel the benefits of exercise, it will be easier to see the wisdom of establishing a workout routine as part of your daily life. A good way to stay in shape is to use elliptical machines because they exercise the legs and the torso while avoiding impacts to the joints.
