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Exercise Tips Whatever Need to Know for Beginners

Exercising helps people reduce their weight, maintain weight loss, and fight obesity. Research has shown that women who regularly exercise but do not change their diet can lose significantly more weight than less active women.

Thirty minutes of moderate-intensity exercise may be adequate to maintain cardiovascular health, but it might not prevent weight gain. Recommendations published in 2003 and 2004 suggest that 45 to 60 minutes per day is necessary to prevent weight gain. Children may need more activity. People who exercise are more apt to stay on a diet plan. Exercise improves psychological well being and replaces sedentary habits that usually lead to snacking. Exercise may even act as a mild appetite suppressant.

Exercising without dieting still adds health benefits. One study found that overweight but fit people have half the death rate of overweight, unfit people. Research suggests that people who have trained for a long time develop more efficient mechanisms for burning fat and are able to stay leaner.

Many healthcare providers believe, and research shows, that physical activity is safe and beneficial for older people, and those with health conditions such as arthritis, high blood pressure, osteoporosis, or other chronic conditions, as well as for people recovering from surgery. In fact, a lack of activity can make a condition worse or difficult to live with.

Benefits of regular exercise:

slows the loss of muscle mass
strengthens bones
reduces joint and muscle pain
relieves joint stiffness
improves mobility and balance

Experts divide exercise into three general categories:

1. Aerobic (also called endurance):Anaerobic exercise comprises brief, strength-based activities, such as sprinting or bodybuilding, whereas aerobic exercise is centered around endurance activities, such as marathon running or long-distance cycling. However, the early stage of all exercise is anaerobic .Aerobic exercise is usually categorized as high or low impact:

Low- to moderate-impact exercises: walking, swimming, stair climbing, step classes, rowing, and cross-country skiing. Nearly anyone in reasonable health can engage in some low- to moderate-impact exercise. Brisk walking burns as many calories as jogging for the same distance and poses less risk for injury to muscle and bone.
High-impact exercises: running, dance exercise, tennis, racquetball, squash. High-impact exercises should be performed no more than every other day and less for those who are overweight, elderly, out of condition, or have an injury or other medical problem that would preclude high-impact.

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http://ndri.com/article/aerobic_or_endurance__an_exercise_method-113.html

2. Strength (also called resistance): While aerobic exercise increases endurance and helps the heart, it does not build upper body strength or tone muscles.It is also associated with a lower risk for heart disease, possibly because it lowers LDL (the so-called "bad") cholesterol levels.Strength exercise is beneficial for everyone, even people in their 90s. It is the only form of exercise that can slow and even reverse the decline in muscle mass, bone density, and strength that occurs with aging. (Please note: people at risk for cardiovascular disease should not perform strength exercises without checking with a physician.)

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http://ndri.com/article/strength_or_resistance_a_method_of_exercise-114....

3. Flexibility: It is useful for,

Preventing cramps, stiffness, and injuries.
Allowing a wider range of motion (i.e., the amount of movement a joint and muscle has).
Certain flexibility practices, such as yoga and tai chi, also involve meditation and breathing techniques that reduce stress. Such practices appear to have many health and mental benefits and may be very suitable and highly beneficial for many older people and patients with certain chronic diseases.
Certain stretching exercises are particularly beneficial for the back.
Studies have now reported that stretching before aerobic exercises may not prevent muscle or protect against injuries.

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http://ndri.com/article/flexibility_or_stretching_a_method_of_exercise-1...

Exercise does not have to be strenuous or vigorous. Just 30 minutes of moderate physical activity several times a week provides health benefits -- even low-intensity activities. An exercise class is beneficial, but so is simply increasing daily activities including:

going for a brisk walk
working in the yard
going for a bike ride
walking the fairways when golfing
washing and waxing the car

The American Academy of Orthopaedic Surgeons suggests, with the advice of their physicians, that people of all ages and abilities exercise to some degree, even those with the above mentioned conditions or concerns.

To become and maintain physical fitness, orthopaedists advise following a balanced fitness program based on these tips developed by the American Academy of Orthopaedic Surgeons (AAOS):

Choose an activity that you will enjoy, not one that everyone else is doing, or one that you might end up not liking. You are more likely to continue exercising if you are doing something that you like.
In the beginning, follow a program that includes moderate physical activity. For 30 minutes a day, choose a variety of different activities such as bicycle riding, working in the yard/garden, or walking around the neighborhood. If 30 minutes of activity is too much, or too difficult for you at first, break your program into shorter intervals, such as a 15-minute walk in the morning and 15 minutes of yard work later in the day.
If, when beginning your exercise program, you develop some muscle soreness, be persistent and don't stop exercising. Soreness will disappear as you exercise regularly. Start out slowly, and if one activity hurts too much, switch to something else. However, do stop exercising if you experience severe pain and swelling.
Proper warm-up with stretching exercises before beginning your daily program is crucial.
Cool down after exercising is also important, as is 10 minutes of stretching or walking after your daily program.
Start your exercise program at a time of day that will not be too uncomfortable -- not too soon after eating or when it is too warm.

Be sure to wear comfortable shoes that:
provide good support
do not cause blisters or calluses
have arch supports
elevate the heel one-half to three-quarters of an inch above the sole
have the upper part made of materials that breathe
Wear appropriate and comfortable clothing.
Keep exercising regularly -- if you stop following your fitness program the benefits begin to diminish in 2 weeks and disappear in 2 to 8 months.
Consult your physician before increasing the intensity of your program, or beginning any vigorous physical activity. This is particularly true if you have an existing health problem.

A few simple rules are helpful as you develop your own routine.

Don't eat for 2 hours before vigorous exercise.
Drink plenty of fluids before, during, and after a workout.
Adjust activity according to the weather and reduce it when fatigued or ill.
When exercising, listen to the body's warning symptoms, and consult a doctor if exercise causes chest pain, irregular heartbeat, undue fatigue, nausea, unexpected breathlessness, or light-headedness.

Whatever your goal is, nutrition is a big part of it.You should figure out if you're getting the recommended number of servings of whole grains, fruits, vegetables, protein, dairy, etc. Your first step is to analyze your diet to find out how many calories you're eating and whether you're getting all your nutrients. Once you've compared your diet to the USDA's recommended diet, you might need to make a few changes.