The major aim of exercise is to promote the health and working of lungs, heart and to increase circulation. It is appropriate to work out thirty minutes for about three to four days each week. The speed should be kept slow at the beginning for making it moderate and then finally the pace could increase. For many of them vigorous speed could be difficult to achieve and so they can opt for continuous exercise at moderate pace every day.
In case of weight loss, it is advised to work out for about sixty minute hour for about four to five days a week.
Benefits of Aerobic Activity
- Advances high density cholesterol in the blood
- Stimulates hemoglobin
- Blood tri-glycerides are decreased
- Reduced blood pressure
- Glycogen storage stimulated
- Bone calcium is advanced
- Excessive heat management is increased
- Resistance to cold is improved
- Emotional lift is enhanced
- The requirement of insulin is decreased
- Sugar is less converted to fat
- Resting heart rate decreased
- Oxygen pick up in the lungs increased
- Fatty acids released by the fat deposits in a much better way
- Body fat decreased
- Stress handling ability is increased
- Exercise is made easier
- Stroke volume of heart increased
- Fat burning enzymes increased
- Hunger is better controlled
- Stress is dwindled
- Muscle mass increased
- Occurring of hypoglycemia dwindled
- Heart load reduced
- Fat calories burned largely
- Upper level of exercise made possible to work out
WARMING UP AND STRETCHING UP EXERCISES
For sports training or an exercise the most important feature is to do warming up activities. It helps in preventing any kind of sports injury. There are certain key elements included in a proper warm up and have to be followed to get the right result.
The major aim of warm up is to make the body alert and to prepare it to start with strenuous activities. This is achieved mainly by stimulating the temperature of the body core as well as the muscle. This helps in preparing the muscles by making it supple, loose and even flexible.
Benefits of Warm Up:
- Increases heart rate and respiratory rate
- Increases blood flow
- Increases the delivery of oxygen along with nutrients to the working out muscles as the blood flow is increased
Structuring of Warm Up
The major key elements of warm up are four in number and this makes it a complete and effective process. They include:
- General warm up
- Static stretching
- Sports specific warm up
- Dynamic stretching
All these four elements are equally important and none of them should be neglected. This is because, all four elements work together so as to prepare the body and mind to arduous activity. It is also proved that warm up is sure to reduce the risks of sports injury if all these elements are followed up in the way it should be. For a normal individual exercising daily with five to ten minutes of warm up would be essential. But in case of an athlete it is very important to find some more time to prepare himself for the strenuous activity by continuing with warm up and stretching activities.
- GENERAL WARM UP: It focuses on light physical activity. The fitness level of the person governs the intensity as well as the duration of general warm up process. For a normal person the process should take around five to ten minutes resulting in slight sweat.
The major idea is to increase respiratory and heart rate which leads to increase in blood flow thus, increasing the supply of oxygen and nutrients to muscles which are working out. It also increases the muscle temperature and makes the muscles more flexible.
- STATIC STRETCHING: One of the effective and well known forms of basic stretching is static stretching. The chances of injury are made minimal and also have complete effect on entire body flexibility. It is to include each and every muscle and has to cover five to ten minutes. The muscles or the group should be placed in such a way that they are stretched with tension. Thus resulting in the relaxation of both the opposing as well as the muscles to be stretched. Thus the tension is increased in both the cases. The position is continued so that the tendons and muscles are lengthened.
The second part is considered to be of greater importance, as the lengthening of tendons and muscles are done which helps in better movements. It also prevents any kind of tendon or muscle injuries.
The first two elements are known to be the foundation of warm up and have to be achieved before moving into the third and fourth elements. These two elements are sure to promote the enthusiasm and motivation for the last two elements.
- SPORTS SPECIFIC WARM UP: The individual prepares the body for the particular sport or exercise. Vigorous activity is the major activity of this element. The movements should depend on the activity to be done for the event.
- DYNAMIC STRETCHING: The entire process of warm up finishes off with a sequence of dynamic stretches. This step has to be carried out well with caution as it would lead to serious injury if practiced incorrectly. It has to be undergone under proper coaching and training. It involves muscular conditioning rather than simple stretching and is not preferred for normal individuals as it is confined to professionals and highly conditioned and well trained athletes. This has to be followed only after general flexibility of increased level.
