The benefits of staying active

Source: The Hitavada      Date: 06 Nov 2017 11:34:51


 

It’s always a good idea to remind yourself about all the amazing things exercise can do for you, both physically and mentally.

Not only is it motivating to remember why it’s so important, it helps shore up the commitment you need to get up every day and move your body.


The wonderful thing about exercise is that you don’t need much to get the benefits. Even just a few minutes a day can improve your health and well-being. Here are just some things exercise can help you do:

Lose weight

Reduce stress

Relieve symptoms of depression and anxiety

Reduce your risk of heart disease and certain types of cancer

Boost your mood

Give you more energy

Help you sleep better

Increase bone density

Strengthen the heart and lungs

Improve your quality of life

Improve your confidence Just think about it. Exercise is the one thing you can do every day that you'll always feel good about. Even if it's just a five-minute walk, you'll improve your health and do something good for your body.

The F.I.T.T. Principle
There are some basic principles that govern the world of exercise, and knowing them can help you set up and manipulate different components of your workout.
FITT is an easy way to remember the exercise variables you can manipulate to avoid plateaus and to keep your body challenged:


Frequency - how often you exercise


Intensity - how hard you exercise


Time - how long you exercise


Type - the type of exercise you’re doing (eg, running, walking, etc.)


When you work out at a sufficient intensity, time, and frequency, your body will improve (also called the Training Effect) and you’ll start to see changes in your weight, body fat percentage, cardio endurance, and strength. When your body adjusts to your current FITT levels, it’s time to manipulate one or more of them.


For example, if you’ve been walking three times a week for 20 minutes and you’ve stopped seeing improvement, you could change your program in one or more of the following ways:
Frequency - Add one more day of walking.
Intensity - Add short bursts of jogging, speed walking, or hill training.
Time - Add 10 to 15 minutes to your usual workout time.
Type - Do a different activity, such as cycling, swimming, or aerobics.
Changing any of these variables every four to six weeks can help you keep that training effect going.
Progressive Resistance (the Overload Principle)
In order to improve your strength, endurance, and fitness, you have to progressively increase the frequency, intensity, and time of your workouts. A simple way to stimulate your body is to try different activities. If you normally walk on the treadmill, try riding the bike which will use different muscles and allow you to burn more calories. If you’ve been doing biceps curls with dumbbells, change to a barbell.

Specificity
This principle is just what it sounds like. It means your workouts should be specific to your goals. If you’re trying to improve your racing times, you should focus on speed workouts. If your main goal is simply health, fitness, and weight loss, you should focus on total body strength, cardio, and a healthy diet.
Make sure your training matches your goals.

Rest & Recovery
While we often focus on getting in as much exercise as possible, rest and recovery are also essential for reaching your weight loss and fitness goals. While you can often do cardio every day (though you may want to rest after very intense workouts), you should have at least a day of rest between strength training workouts. Make sure you don’t work the same muscles two days in a row to give your body the time it needs to rest and recover.