Various fitness exercises for beginners

 

I've decided to start a physical exercise program and improve your physical fitness - this is the first step. What now? 

Do you join Golds Sports? 

Or go out and buy expensive home exercise equipment? 

Do you call the 800 number you saw on TV and ask for the latest gadgets that will give you five minutes a day or less?

 The next step is to determine which goal (s) you want to follow:

Muscle Strength Exercises Increase Muscle Endurance Exercises Flexibility And Increased Endurance Of Heart Endurance Various weight training exercises may want to achieve a combination of these goals because they are interrelated anyway.

First, let's focus on the last goal on the list, which is weight loss. Getting fit vs. 

losing weight may sound like a strange concept. 

Getting fit means losing weight, right? Well, like those car rental commercials want to repeat ... not exactly.

 As you pursue your own programs, you may find that you are not actually losing weight. If so, do not panic, you're probably healthier than you think.

Studies have shown that people who are slightly overweight but in good physical condition are healthier than people who are overweight but not in shape. 

This means that the person in the next room in the office, who goes over lunch two days a week and spends his time at the rest of the time may be appropriate for the sizes of clothing smaller than you, but it is not necessarily healthier - especially if you exercise or he is not.
 Just because you may not achieve your "ideal weight" immediately - or never - does not mean that the exercise program does not provide you with tangible benefits such as low cholesterol levels, low blood pressure, and increased cardiovascular efficiency. 

Also, consider that muscles weigh more than fat. The relationship between exercise and weight loss will be addressed in more detail in another article on nutrition.
 The best way to lose weight is to combine exercise and lower the number of calories you consume every day. 

We all know that lower calorie consumption is easier said than done, especially since more active people need more energy than stable people. But it does not have to be hard work. 

For example, if you take 15 minutes to walk a mile, you will burn about 100 extra calories.

 If you walk a mile a day, that's up to 700 extra calories per week and about 35,000 calories a year! This is equivalent to losing 10 pounds because every pound of fat stored by your body represents 3,500 calories of unused energy.
 On the other hand, you can easily add 10 pounds a year just by eating an extra 100 calories a day without increasing your physical activity. An extra slice of bread or an extra soft drink every day is all you need. 

To gain weight which is muscle mass is fat-free and not excess fat, however, you need to increase the number of calories you consume at the same time you exercise regularly.
Fitness components:
 There are four basic components of fitness: cardiovascular endurance, muscle strength, muscular endurance, and flexibility. Because these terms appear in this article, let us know them: Cardiac endurance: the ability to deliver oxygen and nutrients to tissue, and waste removal, over continuous periods of time.

 Long distances and swimming are among the methods used to measure this component. Can the heart and lungs work efficiently over a sustainable period? 

When they are fit, they provide oxygen and nutrients easily to tissues and remove waste.

 Muscle strength:

 The ability of muscles to exercise strength for a short period of time. For example, the strength of the upper body can be measured by various weight lifting exercises. Are you able to lift a variety of weights easily? When your muscles are appropriate, they can exercise strength for increased activity.

 Muscle tolerance: 

The ability of muscles, or a group of muscles, to withstand repeated contractions or to continue to use force against a stationary object. Stress tests are often used to test the bearing of the arm and shoulder muscles. When you are fit, your muscles can exert strength over an extended period of time.

 Flexibility:

The ability to move the joints and use muscles during the full range of movement. Types of exercise: There are four basic types of aerobic exercise: aerobic exercises, stretching, strengthening, and anaerobic.
 Your weekly exercise routine should include every type of exercise, although you will not do each type in each exercise. 

You should start and end all exercise exercises to improve flexibility and avoid injury, but you should exercise aerobic activities (eg, jogging and swimming) and anaerobic activities (such as weight lifting) on alternative days. The key is to choose the right activities that develop and maintain each element of basic fitness - and help you achieve your specific goals at the same time.

Aerobics:

 Basis aerobic exercises are the basic building blocks of any fitness program. It strengthens your heart, increases your ability to use oxygen, releases stress, burns fat and calories.
The more your aerobic exercise, the more likely it is for your body (in a reasonable sense, of course, pushing yourself more than it can lead to excessive training, a phenomenon discussed later in another article). 

The word "aerobic" comes from two Greek words, "oxygen" and "life". Every physical movement requires energy (calories) - Believe it or not, you can burn 90 calories per hour when you sleep - but the type of exercise that uses the most energy is exercise. 

Any activity performed in a continuous rhythmic movement can be considered as the use of large muscle groups in the body as aerobic exercises.
 Jogging, brisk walking, swimming, cycling, cross-country skiing, and aerobics are some of the most popular forms of aerobic activity. Regular exercise will improve the ability of the heart, lungs, blood vessels, and tissues to use oxygen to produce energy.
 Extensibility and flexibility:
Preparing the parts The benefits of stretching are obvious, but they bear repetition. Stretching is one of the best ways to prevent wrench injury. It flows blood to your muscles and prepares them for the pressure you will put on them during exercise. 

After completing the exercise, cool your muscles and prevent the tightening of the wrench. 

In general, stretching helps you increase the range of your movement not only to protect yourself from injury but also to make it easier to perform many of the movements required in a specific exercise or exercise program... Anyone who has been injured due to very narrow muscles will tell you that during the period of time that Takes it to do it, it will extend more than the re-effort you have made. 

Strengthening There are many types of strengthening exercises, but the weights are most commonly used to provide resistance. 

Weight training is an example of anaerobic activity (short bursts of activity at minimal intensity). 

During weight training, you will often find that you do not sweat. You burn fewer calories than you do during exercise when you move constantly.

 The benefits of weight training are numerous:

Weight training builds muscle, and these muscles increase the rate of burning calories throughout the day because the muscles need to calories more than fat. You weigh more muscle than fat, so you may look and feel thinner although your weight stays the same (and will definitely be healthier).

 Dieting leads to muscle loss as well as fat. 

Weight training helps you regain these muscles, which can result in a smaller, healthier body. Resistance exercises may help prevent osteoporosis, a loss of bone density that usually occurs in older people.
 Anaerobic Exercise Anaerobic exercise involves short bursts of activity at a maximum or near-production level. Each explosion lasts from 30 to 90 seconds.

 The wind running, weight lifting and exercises such as football or tennis are examples of anaerobic exercises.

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