Exercise Tips Whatever Need to Know for Beginners

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:

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:

You can get more details about aerobic exercise under this link at this website :

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.)

You can get more details about strength exercise under this link at this website :

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

3. Flexibility: It is useful for,

You can get more details about flexibility exercise under this link at this website :

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:

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):

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

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.

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