We all know exercise is beneficial to our health. The confusion lies in the actual amount needed and what types we should be doing. One of the biggest problems with exercise is lack of moderation or not enough exercise. Many people either don’t exercise at all or exercise way too much. As part of a well rounded lifestyle, exercise is important based on the simple fact that we’re built to move. It improves circulation, immunity, mental HEALTH, and in general, all physical abilities of the body.
In regards to promoting health, a well rounded and moderated program might include:
√ 3 or 4 resistance training sessions per week that are no longer than an hour
√ 2-4 energy systems (aerobic or anaerobic) sessions per week requiring no more than 30-60 minutes each
√ Flexibility and mobility exercises that can be performed a few times per week, or even daily if desired.
In addition to the above guidelines here are 4 key factors to take into consideration when developing an exercise plan.
Make sure your workout regimen is goal oriented. Are you looking for more physically aesthetic results, for example are you looking to lose weight or increase muscle tone and size? Or are you more interested in maintaining your overall health? Different types of exercise can yield different results, depending on your goals and personal profile a specific exercise plan can help you achieve your desired results faster.
If one of your goals is body composition, before you begin know where you’re at. Someone with more excess body fat will lose weight more quickly and easily than someone who’s only looking to take off a few pounds. Excess weight also puts a lot more stress on the body so it’s important to keep an appropriate amount of intensity. For example simply adding in low intensity cardiovascular activity such as walking can help with weight-loss for an overweight individual, however someone with only a few pounds to lose will likely have to increase the intensity with exercises such as high intensity interval training or progressive strength training in order to see results.
The amount of time you dedicate to the gym should depend on your current daily activity levels. If you spend an hour a day at the gym how do you spend the other 15 waking hours of your day? For example someone working in construction, as a waitress or nurse is going to have much more physical exertion throughout their day then someone who works in an office, take this into account when preparing your workout regimen. Non exercise related activity will make up the majority of your daily energy expenditure.
Factors such as your current fitness level, training age (number of years with regular training), and gender need to be considered. If working out is new to you give your body time to adjust. Too much too soon can lead to frustration and/or injuries. Easing into a program and gradually increasing intensity, while simultaneously making other positive nutritional and lifestyle changes is key to long term success.
In Conclusion
Keep in mind that poor health will diminish your exercise capacity and that exceeding your capacity will cause poor health to deteriorate even further. Based on this, be sure to stay within your limits. For some people, this could mean only being able to engage in the mildest forms of exercise.
Furthermore, many people make the mistake of thinking that exercise will compensate for other poor lifestyle habits. This simply isn’t true. Spending hours on the treadmill may offset weight gain from a poor diet, but it won’t offset all the other effects it will have on your health.