Movements performed by skeletal muscles with the use of energy are called physical activity. Exercise, on the other hand are planned, structured and repeated movements for a given purpose. Regular exercises are necessary to maintain the ideal weight, prevent many chronic diseases and spinal health.
Exercises are helpful to:
- Prevent cardiovascular diseases, stroke, and diabetes
- Reduce blood pressure, cholesterol level and mechanical skelatel muscular pain
- Accelerate metabolism, thus helping to control your weight
- Increase energy, bone density, capacity of thinking, learning, and perception
- Strengten the muscles, bones, and joints as well as the immune system
- Correct your posture and reducing the risk of falling
- Improve general mood, regulating sleep and preventing depression.
How are Exercise Regimes Planned?
Exercices have therapeutic effects. To develop a suitable exercise plan you should refer to your doctor. Your exercise plan will note the frequency, intensity, duration and type of activities. Your plan may contain exercises for improving stamina, strength, flexibility, and balance based on your specific needs. The intensity and duration of the exercises should be increased gradually.
What are Keys to Performing Aerobic Exercises?
Aerobic exercises increase your inspiration, heart rate and stamina. The benefits of these exercises depend on the frequency, duration and the heart rate achieved.
The maximum heart rate is the heart beats per minute achieved with maximum training. It is calculated using the 220-age formula. (e.g.: if your age is 40, this is 220-40=180). Goals for aerobic training are based on percentages of the maximum heart rate.
The heart rate should be regularly measured during training. The heart rate should be kept between 50-85% of the maximum heart rate. When the exercises are first initiated, 50-60% of the maximum heart rate should be reached. It should gradually be increased up to 85%.
What are Keys to Performing Strengthening Exercises?
These exercises require the use of large muscle groups of the legs, hips, back, stomach, chest, shoulders and arms. They can be done with your body weight as well as resistance bands or with various different weights. The movement should be repeated 8-12 times for each muscle group. They should be done at least two days a week. Strengthening exercises can be done on the same day as aerobic exercises. High intensity exercise programs should include 5-10 minutes of warm-up and cool-down.
Strengthening exercises accelerate the metabolism, ensuring continued calorie burn throughout the day. They help improving muscle tone, strength and bone density and posture, and decrease the risk of injury.
What are Keys to Performing Balance Exercises?
It is recommended that these exercises be carried out at least three days a week. They may be performed in combination with strengthening exercises. When the exercises are first started they should be done holding on a stable place. Next steps are to do the same exercises without holding on, and then while eyes closed. Balance exercises reduce the risk of falling and injuries caused by falls.
What are Keys to Performing Stretching Exercises?
Stretching exercises should be included in every exercise program because shortened muscles are the main cause of spine and joint pain. Stretching exercises should be done at least three days a week and each movement should be repeated 3-5 times. A warm up required before performing stretching exercises. Aerobic and strengthening exercises should be followed with stretching.