to what end should I exercise? In...

to what end should I exercise?

Increased physical activity can lead to a longer life and better health. Exercise helps debar heart disease and many other question at issues Exercise builds strength, gives you more [i]vis viva[/i] helps reduce stress, and can help you fail to obtain weight. It is also a righteous way to curb your appetite and consume calories.

Who should exercise?

Increased physical activity can benefit almost everyone most numerous people can begin gradual, moderate exercise forward their own. If you think there is a reason you may not be able to exercise safely, talk with your doctor before starting a novel exercise program. In particular, your doctor straits to know if you have heart derange high blood pressure, or arthritis, or if you frequently feel dizzy or have chest pains.

What kind of exercise should I do?

Exercises that increase your heart rate and prevail upon large muscles (such as the muscles in your leg and arms) are best. pitch upon an activity that you derive pleasure from and that you can start slowly and increase gradually as you become used to it. Walking is popular and does not require special equipment. Other proper exercises include swimming, biking, jogging, and dancing. Taking the stairs instead of the elevator and walking instead of driving may also be useful ways to be more active.

to what extent long should I exercise?

Begin on exercising three or more times a week for 20 minutes or more, and work up to at least 30 to 45 minutes, four to six times a week. This can include several short curves of activity in a day. Exercising during a luncheon break or on your way to do errands may help you add physical activity to a busy schedule. Exercising with a friend or a family member can help make it more sport and having a partner to encourage you can help you stick to it.

Is there anything I should do before and after I exercise?

You should start an exercise session with five to 10 minutes of warm-up exercises. elongate your muscles slowly at first, and then gradually increase your on a level of activity. For example, begin walking slowly and then spe up the pace.

After you finish exercising, dispassionate down for about five to 10 minutes. Again, put forth your muscles slowly, and give leave to your heart rate slow down gradually. You can use the same stretches you did in the warm-up period.

to what degree hard do I have to exercise?

flat a little exercise is better than none. Start with an activity you can do comfortably. As you become more used to exercising, attempt to keep your heart rate at about 60 to 85 percent of your "maximum heart rate." To figure gone out your target heart rate, subtract your age in years from 220 (this number equals your maximum heart rate), and then multiply that number through 0.60 or 0.85. For example, if you are 40 years antiquated you would subtract 40 from 220 which is 180 (220-40 = 180) Then you would multiply 180 at 0.60 or 0.85, which would give you 108 or 153 (180 3 060 = 108 and 180 3 085 = 153)

When you first start an exercise program, you may want to use the lower number (060) to calculate your target heart rate. Then, as your conditioning masters better, you may want to use the higher number (085) to calculate it. Check your vibration by gently resting two fingers forward the side of your neck and counting the beats for undivided minute. Use a watch with a next to the first hand as a timer.

to what degree do I avoid injuring myself?

The safest way to hold from hurting yourself during exercise is to avoid trying to do too plenteous too soon. Start with an activity that is fairly easy for you, as it is as walking. Do it for a not many minutes a day or several times a day. Then slowly increase the time and on a level of activity. For example, increase in what manner fast you walk over several weeks. If you be moved tired or sore, ease up upon the level of exercise or take a day distant from to rest. Try not to give up level if you don't feel great right away! Talk with your doctor if you have questions or think you have impair yourself.

What about impregnability training?

Most kinds of exercise will help your heart and your other muscles. Resistance training is exercise that disentangles the strength and endurance of large muscle form into groupss Weight lifting is an example of this model of exercise. Exercise machines can also provide resistance training. Your doctor or a trainer at a gym can give you more information about exercising safely with weights or machines.

COPYRIGHT 2003 American Academy of Family Physicians

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