BENEFITS OF EXERCISE:

Physical activity must be considered a lifetime pursuit. The benefits of a sound exercise program are rapidly lost once that program is discontinued. One benefit of exercise is to improve ones endurance which is described by two separate yet related concept. The endurance of the muscular and cardiorespiratory aspects of the body. These two components allow the body to maintain and sustain prolonged, rhythmical exercise. Each, the muscular and cardiorespiratory components, contribute differently yet equally as important in the athletic performance. Muscular endurance refers to the ability of individual muscles whereas the cardiorespiratory endurance relates to the body as a whole. The muscular endurance is seen in the sprinter, weightlifter, wrestler who is performing their specific athletic activity. The cardiorespiratory endurance is observed in the cyclist, distance runner or endurance swimmer who can maintain the rhythmic pace for a long time.

Designing an Exercise Program

A total exercise program consists of the following:

1. Warm-up and stretching activities
2. Endurance training
3. Cool-down and stretching activities
4. Flexibility training
5. Resistance training
6. Recreational activities

Most exercise programs will have the first three listed above performed three to four times per week. The flexibility training can be done with the with the warm-up and cool down, and stretching portions. The resistance training is done on alternate days opposite endurance training. To calculate your target heart rate during exercise, use the heart rate calculator.

Exercise burns calories and may help you lose weight. Use the calorie calculator to determine how many calories you can burn based on your weight and the amount of time you spend exercising.

Warm-up and Stretching Activities

Warm-up and stretching activities are to be done at the beginning of each session. This increases both the heart rate and breathing which prepares the body's cardiovascular and musculoskeletal systems for the more vigorous exercise. This also reduces the muscle soreness experienced during the early stages of an exercise program. The warm-up and stretching activities should consist of a low-intensity calisthenic type stretching exercise. This lasts for 5 to 10 minutes of stretching followed by 5 to 10 minutes of low-intensity activity like brisk walking or slow jogging.

Endurance Training

These activities of endurance training help control or reduce ones body weight while developing cardiovascular endurance. Activities like walking, jogging, running, cycling, swimming, rowing, aerobic dancing, hiking are good examples of endurance activities. Sports such as golf, bowling and softball have little value for developing aerobic capacity.

Cool-Down and stretching Activities

Conclude each exercise session with a cool-down period. This allows the blood not to pool in the legs which may result in dizziness or fainting. The cool-down is best done by slowly reducing the intensity of the activity during the last several minutes of the workout. A good way to cool-down is a slow walk for several minutes. Once the cool-down is concluded, stretching exercises are performed for 5 to 10 minutes to maintain and increase flexibility.

Flexibility Training

These are usually performed during the warm-up period and are for those who have poor flexibility or muscle and joint problems. Most everyone benefits from the flexibility training portion of the workout. These are performed slowly to avoid muscle pulls or spasms.

Resistance Training

The weight lifted in a resistance training program should be started at no more than one-half the maximum one-repetition lifted. For example: If you are able to lift a maximum of 10 pounds once, then the desired starting weight is 5 pounds lifted 10 times. When lifting this one-half maximum weight, it is desired to lift the weight only 10 times before reaching fatigue. This is an excellent weight to begin.

A series of three sets are done with the first set consisting of 8 to10 repetition before reaching fatigue. The subsequent second and third set are performed with fewer repetitions before muscle fatigue is reached. When you are able to do 15 repetitions on the first set, then you are ready to increase the weight.

Resistance training can lead to reducing the resting blood pressure of people with hypertension. It can promote increased HDL and/or decreased cholesterol and LDL. It can also reduce the risk of obesity by increasing fat-free mass and decreasing the fat mass.

Recreational Activities

Activities like hiking, tennis, handball, are excellent activities to incorporate into a comprehensive exercise program and can contribute to improving fitness.

Exercise for Those with Diseases

For those suffering with cancer, obesity, diabetes, renal disease, arthritis, and cystic fibrosis among other conditions, can benefit from a tailored exercise program. Consult your health practitioner regarding the designing an exercise program specifically for you.