|
Sporting Only On Weekend May Not Benefit The Body
By Ng Peng Hock
In addition to a balanced healthy diet, exercise also forms an integral part of a heart-healthy lifestyle. However, sporting, especially those high intensity exercises, only over weekend will do more harm than good to the body.
High intensity exercises such as soccer and ruby will increase cardiovascular risk and rate of orthopedic injuries to the bones, muscles, tendons and joints, than low or moderate intensity exercises.
In contrast, people who perform regular exercise spreading over the entire week, tend to achieve a higher level of aerobic fitness, strength, endurance and flexibility. The risk of injuries is also reduced.
A simple warm-up exercise is a must as it helps prevent injury by increasing blood flow and oxygen to the muscles of the body, thus getting them up to a good working temperature. It also increases the speed of nerve conduction (improving one's reflexes) and improves the range of joint movement to reduce the chances of tearing a muscle or ligament.
Generally, there are 3 types of exercises for general health and fitness: aerobics for cardiovascular fitness and endurance; resistance (for example weights training) for strengthening; and stretching for flexibility.
As recommended by the American College of Sports Medicine, exercising 3 to 5 days a week will ensure one getting the optimal health benefits.
More recently, some experts also encourage people to do low to moderate intensity exercise daily. This means people can engage in between 20 to 60 minutes of exercise, which can be divided into 10-minute blocks, carried out at a target heart rate (220 minus one's age) of between 55 and 64 percent of the maximum heart rate for a person's age.
To exercise on daily basis is not very difficult. Instead of taking the bus directly to one's workplace or back home, one can alight 2 to 3 bus stops earlier and brisk walk for about 15 minutes both ways. This will give 30 minutes of brisk walking, 5 days a week. For people who drive, they can park their cars further away from the destination forcing them to walk for some 5 to 10 minutes.
Starting an exercise program might be easy, but maintaining the routine through time can be very difficult. It will require tremendous discipline. The key, perhaps, is to make it fun and enjoyable, incorporating it into one's lifestyle so that it becomes second nature.
Older individuals who are keen to start an exercise program should first consult their doctors and have a check-up by them to ensure that they are medically fit to engage in strenuous activities. Even if they are not fit for such activities, they can still choose to have brisk walking for at least 30 minutes on a daily basis.
Patients with heart disease, diabetes, osteoporosis or even arthritis will likely benefit from controlled levels of exercise.
America's Most Trusted Doctor Reveals ... How to Prevent and Reverse Heart Disease - Without Drugs or Surgery. Read more about his confession at: http://www.howtopreventheartdisease.com/heart-disease-prevention-dr-robert-article.html About the Author Feel free to use this article on your website or ezine as long as the following information about author/website is included.
Heart Disease Prevention - 8 Simple Ways You Can Do Immediately, Go to: http://www.howtopreventheartdisease.com
Article Source: http://www.simplysearch4it.com/article/50417.html
If you wish to add the above article to your website or newsletters then please include the "Article Source: http://www.simplysearch4it.com/article/50417.html" as shown above and make it hyperlinked. |
Some other articles by Ng Peng Hock | The Risk Of Drug-coated Stents Can Be Managed Despite the recent negative news that patients with drug-coated stents have higher risk of blood clots than those with bare metal stents, a pioneer of the drug-coated stent has said that with proper medication, that risk can ...
What So Great About GL Diet? GL stands for glycemic load. It is believed by many health professionals that low GL diet will be more popular than low-fat, low-carbohydrate (carb) or low-calorie.
The ...
Does Salt Matter Your Heart Health? We add salt into our food to make it tasty. Occasionally, we also put salt into our mouth if we ...
What Are Designer Eggs Related To Heart Disease? We all have heard about designer fashions, designer watches, or designer bags. But, have you heard about designer eggs?
When you shop around supermarkets, ...
What If You Have A Fatty Liver? A fatty liver is one that has build-up of fat in the liver. It may not cause any harm to the liver, if mild. However, if the condition gets worse, the ...
Does Heart Grow Older With Age? Your age does not determine how young or old your heart really is. A heart of a 40-year-old person may have the vitality of a 30-year-old while a much younger person's ...
|
|
| |
|