Exercise

Exercise is commonly known as the nutrient that money cannot buy. Wondering why? The road to fitness is 80% nutrition and 20% exercise. It is possible to consume the best diets, but still, fail to be healthy individuals.

Hence, we say that Nutrition and Fitness go hand in hand.

Benefits Of Regular Exercise

What exercise does to your body is more than the eye can see. Consistent exercise not only helps you generate those flat abs and toned muscles but also does wonders inside your body as well as our minds. It relieves fatigue, controls weight, stimulates waste elimination, lowers the risk of cholesterol, improves heart function, reduction of high triglycerides, reduces depression and stress and also tones the heart muscles.

In fact, exercise-trained individuals have lower heart rates and maintained levels of blood pressure than those who don’t exercise at all. They also live longer and have a higher morbidity rate. Now isn’t that a bonus?

Types Of Exercise

The internet is flooded with tonnes of mind wrenching exercises and workout regime. So then, how do we know which is the right one?

To answer that question, it’s important to understand that not all exercises are the same. In general, there are two main types of exercise; aerobic and anaerobic exercise

Aerobic Exercise

Aerobic
Aerobic exercises are those exercises that involve intensive breathing. These exercises prioritize focus on improving your heart muscle tissues and to maintain healthy homeostasis (all internal functioning of your body).

Exercises in this category include dancing, running, jogging, swimming, cycling, rope, skipping, hiking, Zumba, etc.

 

Benefits Of Aerobic Exercise:

These exercises are nature’s boon since they can be performed anywhere from outdoors, in your sunlit park, to indoors, on your open terrace, with minimal equipment. All you need is a pair of light running shoes and a positive mindset complementing your favorite airy joggers.

Aerobic workouts are known to improve the fitness of all muscles and the heart (the heart being a muscle too), elevate your Basal Metabolic Rate(BMR), instil a sense of well being, improve digestion, improve the oxygen intake capacity of your lungs, encourage excretion of body toxins through the skin, mouth and nose by increasing the rate of perspiration.

Well, I’ve never heard of any generic medicine that could serve all these mesmerising benefits in just one platter, without any side effects. Wouldn’t you agree?

Non-aerobic Exercise

Non-aerobic
If you’re looking for a bulky stature or toned muscles, and a way to melt away that cellulite and improve bone strength, these exercises come to the rescue.

Non-aerobic exercises include heavy weight lifting, high-intensity interval training (HIIT), callisthenics and sprinting.

 

Benefits Of Non-aerobic Exercise:

Aerobic and non-aerobic exercises are two parts of a whole, like the delicious melted cheese toppings over your sauced pizza. To summarise, your fitness will be incomplete if you’re missing out on either, just like a pizza, missing out on some ingredients, wouldn’t suffice your tastebuds.

Non-aerobic exercises have power-packed benefits. They increase muscle tone and strengthen the bone, build up muscle endurance to physical stress for a longer period. To put it simply, when muscles are made to work against resistance it boosts muscle strength.

Moreover, Resistance or strength training increases metabolism, hence you can burn more calories. People who perform strength workouts have elevated mood and lower stress hormones. Lifting weights or doing callisthenics exercises such as push-ups that use our body weight has proven as an effective remedy against osteoporosis.

On the contrary, lack of exercise leads to low bone density due to the loss of calcium, making the bones brittle. These exercises also help to slow down muscle atrophy (loss of muscle cells) and reduce ageing, thus making you fitter for the long run.

Needless to say, it is important to do the right exercises to achieve that fab toned look in you’ve always dreamed of… Adding these exercises to your routine, also makes you feel more confident, independent and stronger.

Other Exercises

Other Exercise
Apart from the above-mentioned exercises, other exercises like Stretching and Balance also play a key role in adapting a holistic approach.

Stretching:

Stretching exercises such as those practised in yoga can improve your flexibility. These exercises stretch your tendons and ligaments and provide a wider range of motion.

Balance:

Balance exercises are important to improve the body’s core strength, especially for older adults. Practicing exercise Tai chi, pilates, tree and warrior poses in yoga, enhances your reflex and reduces the risk of a fall.

Tips For A Successful Fitness Regime

Exercise
Here’s a small takeaway, before endorsing in any exercise routine.

  • Exercise regularly for at least 150 to 200 minutes per week.
  • Exercise should be enjoyed and not complained about
  • Warm-up is very important to prevent muscle strains and cramps
  • Cool down after every exercise it is important
  • Wind down gradually and not settle down immediately
  • Never hold your breath while straining your muscles
  • Balance your exercise routine with aerobic and non-aerobic exercises
  • Weight training can be performed 2-3 times a week
  • Eat a wholesome balance diet with adequate roughage and water
  • If you are a beginner, start by walking and gradually increase your walks to slow jogging and later opt for sprinting
  • Weight exercises are excellent for women to tone their muscles and prevent the risk of osteoporosis
  • It is important to get 7 to 8 hours of sleep. Rest is required to repair your muscles and make new cells.

A hidden secret to achieving anything you desire – Just START. The start is a leap forward towards achieving your aspiring goals. So when is the right time?

As Roy T. Bennett quoted, “The beginning is always NOW.”

Looking out for the right nutrition advice? Well, you’ve come to the right place! Esther Almeida is a certified adviser in food and health. She has also secured a diploma in Dietetics and Nutrition. Success begins with the tiny little habits we add to our lifestyle each day. Be a part of Esther’s fun and interactive blog. The tiny little changes you make will improve your well being. Click below: