Are you exercising right?
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Are you exercising right?
 
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" Healthy mind in a Healthy body" that is the proverb which everyone should abide by. Its not important that you do exercise regularly but atleast one should exercise for atleast 1 hour which should be the daily routine and one should exercise regularly to keep one self efficient enough to follow the health regime like a bible where the fitness criterion should be developed to be at your best possible means. Everybody should have certain frame of mind where health is the key word to be followed as an ideological perspective. Health and Hygiene is the main motto which one should follow and accept it as a challenge through out life. So everyone should atleast do some exercises regularly. Nowadays many people are going to the gyms to exercise and to achieve their motto of living a healthy body. Today people have become a lot more hygiene conscious and they are striving hard to remain fit and healthy and along with that they want to burn more fat. Starving and other anorexia- nervosa are not going to help you come into shape but indirectly would result in affecting your health. So are you exercising right that is the first question one would come across as one would know eating right is the key to suceed to maintain a healthy and fit life style. Today many health centers like VLCC, Ramma Bans etc have sprung up and today people are opting to spend lakhs of rupees on those things to keep fit and remain healthy.Obesity is the word which any layman laughs at that is why this term has become a challenge for people who want to achieve the best out of the worst and i.e; " I desire to get back in shape and I desire to be wanting to be fit , healthy and hygenic and so I want to burn all the calories and for that I would strive hard to make my beliefcome true". To keep fit and strengthen the heart all healthy adults should try to do rhythmic exercise, using large muscle groups such as the arms, legs and back, for 20-30 minutes at least three times a week. The aim is to provide "aerobic exercise" for the heart and body by brisk walking, dancing, jogging, rollerblading, rowing or bicycling - whatever suits you and gets the cardiovascular system working for long enough and hard enough. Aerobic exercise is the key. Aerobic means "oxygen using." During an aerobic workout, the heart pumps blood saturated with oxygen around the body, burning fat at the same time. More fat is burned when the muscles move steadily at an aerobic pace for 10-15 minutes or longer. But it takes a while for the aerobic process to get into full swing; it doesnt happen just with a short dash to the bus or brief burst of snow-clearing.

To get the best aerobic workout work out with both arms and legs. . Moderate aerobic exercise energizes the body and reduces fatigue. A fast walk or jogging is more effective than using only the arms as in swimming. Steady aerobic exercise increases cardiac strength and improves the hearts ability to pump blood with each beat, delivering oxygen throughout the body with less effort. The fitter your heart, the greater the ability to work without tiring. A Toronto physiologist of the university advises that "Start with a gentle exercise routine, and work up to a more vigorous, fully aerobic program. Increase activity slowly and comfortably." For begineers, people can do at least 5-10 minutes of exercise a day - a brisk walk, cycling, dancing, housecleaning, tennis or swimming. Five minutes of daily activity is the minimum requirement if you want to increase stamina and strengthen the muscles, ligaments and tendons. Endurance exercise consists of performing low- to medium-intensity exercise for very long periods of time. E.g., jogging or running several miles to hundreds of miles; cycling dozens of miles to thousands of miles; swimming hundreds of yards to dozens of miles. Step up the pace to a comfortable level and try to keep going for 20 to 30 minutes. Work to a goal of 30 minutes after the initial six weeks or so of a gentler routine. The maximum exercise routine is a strenous workout that will improve endurance and increase oxygen intake. Maximum routine activities include jogging, squash, running, hockey, singles tennis or badminton, dynamic curling, skiing, judo and hiking. Check whether the exercise is in the right range by a combination of heart rate and breathing. Your heart rate should be within the range for your own age, and you should be able to talk and hear your breathing while exercising. One should exercise within the right target heart rate zone. How does one know whether the exercise is aerobic and provides cardiovascular benefit? The heart rate per minute for ideal aerobic exercise should be within a specific range, with an upper and lower limit. Traditionally, the most favorable and desirable exercise level is calculated using the persons age to determine whether its vigorous enough to strengthen the heart. Getting "heart fit" means working the heart within the target zone for 20-30 minutes several times a week, enabling the heart to pump more blood without causing weariness. An unfit 40- or 50-year-old who generally breathes rapidly in short gasps and tires after a 15-minute walk will gradually be able to keep up an easy jog or fast walk for half an hour without tiring. In fact, exercising too hard may make the exercise "anaerobic" (without oxygen), leading to exhaustion, and you will no longer be burning fat. Calculate the maximum safe aerobic exercise zone by subtracting your age from 220; your personal target heart rate should fall within 60-85 per cent of that number. The cutoff (stop or "slow down") point is at 85 per cent of that figure. Exercising above that level does not benefit the heart. Measure the heart rate by pressing two fingers gently on the carotid artery, which runs up the neck alongside the jawbone, and count the beats per 10 seconds, then multiply by six. The exercising heartrate zone of a 20-30-year-old man or woman should range from 144 to 174 beats per minute (24-29 in 10 seconds); a 50-60-year-old man or woman will have an exercising heart rate between 108 and 138 beats per minute (18-23 in 10 seconds). Do the talk and breathing test. Try the voice-and-breatfing test developed by University of Toronto researchers as an informal, more convenient alternative to measuring the pulse. You should always be able to talk while exercising - if you cant, youre working too strenuously.

You should exercise at a level at which the breathing is hearable and youre just capable of carrying on a conversation. The voice test arose from a story about Scottish mountain climbers who have to work hard in an oxygen-poor environment. Climbers need to know when they are near their maximum exercise capacity, and as they cant easily check their pulse for fear of toppling off cliffs, they have a rule of thumb: never climb faster than you can talk. University of Toronto researchers into a handy test to judge exercise efforts have translated this rule. The breathing-and-voice test is a guide to the target heart zone whether people are fit or unfit, male or female, taking certain medications or just feeling lethargic. People should exercise within the voice-or-talk zone at any age. Increase activity to the point where breathing is heavy and audible, without jesting or heaveing. Youre in the aerobic zone when breathing heavily (audibly) but still able to speak. As people exercise more vigorously, at a certain level they cross the upper boderline for aerobic exercise - depending on age and/or fitness levels - and at that point exercise becomes partly anaerobic with an increase in lactic acid (a waste substance that causes fatigue). At this point, you have exceeded the maximum aerobic-exercise forbearance. As the body ammasses lactic acid, it forces you to slow down or stop. Lactic acid also triggers very heavy breathing. Since panting and talking are hard to do at the same time, at the upper end of your aerobic capacity you should be barely able to carry on a conversation; when you can no longer talk, youve exceeded your capacity, and its time to slow down. Not all exercise is aerobic! If exercise is too slow or too energetic, aerobic strength is not increased. Slow walking, for example - although it burns calories - does not increase the heart rate enough to upgrade cardiac fitness. Weightlifting strengthens the arms and back but does not increase the heart rate for longs enough to provide cardiac benefit. On the other hand, a brisk walk or swim lasting about 20 minutes) increases oxygen availability throughout the body rather than just to the specific muscle groups used in weightlifting. if its fast enough it will strengthen the heart.

Exercising in the right way helps you to not only become stronger but also gain willpower and confidence and also create a balance between exercising right and being at your best always. Eating right and living a bright life is the best for any person on this earth.
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Posted : 10/3/2005

 
 
Are you exercising right?