Exercise 101 class by Dr. Munish


All about Exercise:

As your personal trainer, here is to begin: 

Exercise is any bodily activity that enhances or maintains physical fitness and overall health and wellness.

People get involved in one or more forms of exercises  for various reasons including strengthening muscles and the cardiovascular system, improving athletic skills and performance, weight loss or maintenance. Frequent and regular physical exercise boosts the immune system, and helps prevent degenerative diseases  as heart diseasecardiovascular diseaseType 2 diabetes and obesity. It also improves mental health, helps prevent depression, helps to promote or maintain positive self-esteem, and can even improve an individual's sex appeal or body image, which is also found to be linked with higher levels of self-esteem.

 

Different Forms of Exercise:

1.     Strength Training: Strength training or resistance training is a form of exercise which involves those activities which keep muscles under tension for certain duration of time. Muscular tension can be produced through resistance in any form like body weight, free weights or machines, elastic bands, kettle bells to name a few. Depending on goals and needs strength training routine can be designed. Strength training is often neglected and overlooked in case of women because of  lack of awareness or wrong beliefs.

Broadly Strength training should be included in an exercise routine 3-4 times a week depending upon lots of factors like age, sex, fitness level, goals and needs etc.

Strength Training can be complex as it require instruction and learning proper technique and correct posture. Before getting involved in a strength training program first step is to get recommendation from your health care provider. Then consult with a Fitness Professional about the best options and safest way to start an exercise program.

 

2.     Cardiovascular Training: Cardiovascular training or aerobics training is group of activities which raise heart rate above normal resting level for longer duration. Heart rate is number of times our heart beat per minute which is 72 per minutes for an average individual. But as we train our cardiovascular system through aerobics training our resting heart rate becomes lower as much as to 45 per minute in case or well trained athletes.

This means through training efficiency of heart improves and it has to do less work per minute, per hour, per day and so on. So heart will stay young and healthy for long time. In other words it adds quality years to your life.

For optimum training effect cardio or aerobic exercise should be performed 3-5 times a week for 20-40 minutes. Cardio exercises ranges anything from walking, jogging, climbing stairs, cycling, rowing, kick boxing, all kinds of indoor or outdoor sports to name a few.

 

 

3.     Flexibility training:

Flexibility training is often neglected by individuals involved in exercise routines. Yet flexibility training has great benefits which can never be overlooked. Flexibility is range of motion that can be performed around a joint or multiple joints. Movement or exercise with inflexible or stiff joints and tight muscles can lead to injuries. Moreover, tight muscles can lead to stress and imbalances which results in bad posture. As a result or working behind the desk for long hours and sleeping in wrong posture leading to chronic neck and back is a common occurrence these days. Stretching and flexibility training is the only way to address these issues.

          Stretching if performed correctly makes a big difference in our ability to perform daily activities and helps in relieving lot of stress. But on the other hand if it is not monitored and done without professional advice can lead to negative effects. So if flexibility training or stretching can be included in exercise routine done under proper instruction.

For a Stretching program to be effective it should be performed 3-4 times a week lasting 10-15 minutes each time. Some stretches can be performed anywhere even in office so adhering to a flexibility program can be really simple and yet truly effective.

 

So a sample Exercise routine would look like this:

Type of Exercise

Frequency per week

Duration

Intensity

Strength Training

3-4 times

20-40 minutes

Intermediate

Aerobic Training

3-5 times

20-40 minutes

Intermediate

Stretching

2-5 times

10-15 minutes

Mild to Moderate