WHEN YOU READ about the health benefits of physical activity, it almost sounds like an ad for snake oil. "When used according to directions, this product can help you lose weight, age more slowly, reduce stress and tension, and sleep better;it tones muscles, strengthens joints and bones, and prevents artery disease, high blood pressure and diabetes, "Sounds too good to be true. Do all exercise programs really deliver all of these benefits?
To maximize the bealth benefits of your exercise program, you need to include the right amounts of the right kinds of activities in your program, including the following:
1'Aerobie activity. Aerobic exercise challenges energy production system. Our bodies adapt to exercise demands by improving these systems. Benefits including improved fat metabolism and higher levels of HDL chlesterol(the "good" knd associated with reduced risk of artery disease). Greater insulin sensitivity(cells respond better to insulin) results in better blood sugar regular aerobic exercise reduces the tendency of blood platelets to clump together, thus decreasing the likelihood of dangerous blood clots. The heart becomes a more efficient pump and beats more slowly at rest. Aerobic exercise requires energy expenditure; we burn calories that might otherwise be destined for storage as fat.
Aerobic exercise appears to be beneficial even at fairly low intensities. But the lower the intensity. the longer the workout duration needs to be. In other words, 20 minutes per session is enough if you are working at a high intensity. If you are working at moderate pace, 45minutes to an hour would be a better length.Of course, you will want to be sure any changes you make in your exercise program are right for you, and that you are performing new exercises safely and effectively. Check with your doctor if you have health risks or concerns.
2'Resisance training. When we apply force against a resistance, such as elastic bands or a stack of weights, our muscles, bones and joints adapt by becoming stronger. Denser bones are more resistant to osteoporosis. Denser bones are more resistant to osteoporosis, and stronger muscles and joints are less prone to injurey.Maintaining adequate strength is especially important as we age. Many older adults become so weak they can no longer preform the essential tasks reguired for independent living, such as grocery shopping and meal preparation. While some loss of strength does appear to be an inevitable part of the aging process, much of the decrease in strength bserved in many older people is due to a sedentary lifestyle. Some researchers have noted that with regular resistance training, such age-related loss of function could be postponed at least 10 to 20 years for most people.
3'Stretching. Adequate joint flexibility prevents injury and chronic musculoskeletal problems, such as lowback pain. Like strength, flexibility declines as we age. Regular stretching can slow this decline and reduce that stiffness that keeps us from enjoying activity.
Basic health-fitness exercise recommendatians.
The following are recommendations for the minimal amount of exercise required for producing the benefits described above:
Aerobic 3 to 5 times per week
activity 20 to 60 minuties per session
Resistance 2 times per week
training 8 to 12 reps per exercise; 8to 10 exercises, including all muscle groups
Every activity counts.
In addition to the basic recommendations given above, daily activity of every kind contributed to physical fitness and good health.
Try taking the stairs instead of the elevator, walking your errands, playing volleyball onthe beach, working in the garden or playing with the kinds,. All burn calories and contribute to a high energy lifestyle that reduces risk of heart disease.
If you are new to exercise, build your exercise program gradually. You are in it for the long haul-it's a lifetime of activity that counts. Ask your instructor for help designing a program that is right for you, one that takes into consideration your health concernds and fitness goals. Your objective for the first few months is to stay injury-free and healthy, and set up a routine that's going to become a livelong habit.
The bottom line:
Anything is better than nothing!
Do these recommendations seem overwhelming? Start small! What about two exercise sessions per week that include son aerobic exercise, 10 to 15 minutes of stretching? Maybe add a walk on the weekend. This routine can contribute significant health benefits over the years.
You are in it for the long haul, so build your exercise program gradually to stay injury free and healthy.
Anything is better than nothing!有運動一定比沒運動好！