Exercise Tips

TO GET COMPLETE BENEFITS FROM EXERCISE

Vigorous exercise brings both mental and physical benetits. Not only does it send more blood to the heart and improve the heart's pumping activity, but it makes you feel relaxed and less likely to crave cigarettes, alcohol, and junk foods.

Walking, biking, swimming, or jogging are among the best forms of aerobic exercise .whichever you choose, It should be something you enjoy. Otherwise, you wont get the mental benefits and you probably won't stick with it very long anyway.

If you take in more calories than you burn up, you'll soon be overweight. In order to lose weight,you must combine sound nutrition with vigorous exercise-at least 20 minutes of aerobic exercise, 3 times a week. Exercising strenuously 1 day a week can do more harm than good and wont make up for not exercising on a steady basIs during  rest of the week.

Design an exercise program for yourself that helps to tone each part of the body: arms,chest, waistiine, legs, and abdomen. Always do warm-up and cool-down exercises as part of your daily regimen.

If running. swimming, bicycling, dancing or other foms of exercise don't appeal to you,you can include exercise in your life in more routine activities: Get off the bus or train a two blocks ahead and walk briskIy the rest or the way. Dont get out tne car for short trips; walk instead. walk up and down stairs instead of taking the elevator. Get up a little earlier and take a 15- minute walk before breakfast. Take a walk during your lunch break each day.

Take the pinch test for fatness: lf you can pinch more than an inch of fat in the fold off Skin just above your hipbone, yOu could use an exerise program.

Cary a sweater or sweatshirt to wear after exercising, but don't put it on immediately after you finish. Wait until you've cooled down a bit, or you may actually interfere with the body's normal efforts to eliminate excess heat.

Exercise helps ward off heart problems. People who lead sedentary lives are twice as susceptible to heart attack as those who exercise regularly.

Exercise is good for practically everyone, regardless of age. But if you've been leading an inactve life, dont plunge into a rigorous exercise program without checking with a doctor. You need to start slowly and build up stamina by means of a graduated exercIse program. This is especially true for older people.

Don't exercise for an hour after eating a full meal. Otherwise you can exercise any time that suits your schedule.

Try to exercise at the same time every day so that exercising becomes a habit. If exercise has become a regular part of your routine, you'll be less likely to skip sessions. on off days when you just don't feel like making the effort.

Avoid the "weekend athlete" syndrome. If you sit around all week and then exercise energetically on weekends you're likely to strain your heart.

Also avoid the "vacation athlete" pattern. If you're inactive for 50 weeks of the year and try to make up for it on vacation you could wind up in the hospital. At any rate, you'll be exhausted because your body is not accustomed to exercise, and any benefits you do gain will be dissipated within a short time of returning to your sedentary life. It's a good idea to drink an 8-ounce glass of water before you exercise. If you're a runner, you should also drink on the run-a glass of water for every 5 miles you cover.

Always warm up and cool down your body before and after exercising to lessen the chance of injury or muscle strain. Sit-ups and leg stretches should be included in any series of warm-up stretches. You can cool down nicely by finishing off your exercise period with some walking.

Try this deep breathing routine to warm up for exercising: Standing straight with your arms at your sides, rise up on your toes while making small circles with your arms as

you raise them over your head. Inhale deeply while doing this movement. Then, exhale slowly as you lower your arms to your sides and lower your heels.

Here's another good,"arm-up exercise: Stand with your feet together and your hands on your hips, then jump from side to side for a minute; this will get your circulation going and loosen your muscles.

While exercising, wear comfortable clothing that doesn't restrict your body movements.

Wear clothing made of a natural fiber like cotton, which breathes and lets perspiration evaporate.

Regular exercise in the form of physical work or formal exercise not only keeps you fit but helps you sleep well at night. If you have trouble sleeping, try getting more exercise during the day so that you're healthily tired by bedtime.

Following tips will help you to get healthy lifestyle and benefits from exercise.