It is widely accepted that regular physical activity is highly beneficial to long-term health – both physical and psychological. What would you say if someone told you that you could reduce the risk of major illnesses—such as heart disease, cancer and diabetes—by 50 per cent; and early death, dementia and depression by up to 30 per cent? This sounds utopian, but the simple panacea is ‘exercise’.
For the greatest overall health benefits, experts recommend that you do 20 to 30 minutes of aerobic activity three to five times a week, and some type of muscle strengthening activity and stretching at least twice a week. However, if you are unable to do this level of activity, you can gain substantial health benefits by undertaking 30 minutes or more of moderate-intensity physical activity a day, at least five times a week.
Types of Fitness Training:
Aerobic training consists of a rhythmic sequence of exercises, which combine the larger and smaller muscle groups in a progressive, systematic format. As we breathe faster and deeper, our heart rate increases and the cardiovascular system strengthens. The exercise heart rate should elevate to 60-90 per cent of the age predicted maximum heart rate. Examples of Aerobic exercises are jogging and swimming.
Developing a healthy flexibility allows us to move better, and keep muscles supple and responsive to the demands of daily activities and exercise. Stretching exercises reduce the risk of injury, increase the range of motion, and serve as a good warm up to vigorous exercise. Freedom of movement is an important factor for fitness.
This is an Anaerobic exercise. It is also known as Isometrics – it involves the contracting of muscles without moving any joints. These exercises help us increase and maintain our muscle strength and tone.
Dynamic Strength Training:
This is another Anaerobic exercise. It is also known as Isotonic exercises, where the muscles are strengthened over a full range of motion. Example: Weight Lifting.
This is a form of exercise that uses Resistance training and high intensity Cardio at the same time. It is good for building strength and endurance. It is also an extremely efficient training method when there is no access to gym equipment. Examples of such training areburpees, push-ups, pull-ups, squats.
Fitness and exercise concepts are catching on fast in India – as more people are realising the benefits. There are also various interesting forms of exercise being undertaken in the various gyms of Gurgaon, apart from Aerobics – like Zumba, Kick-boxing...
Let’s all work towards a fitter Gurgaon. υ
Certified Reebok Fitness Trainer and a Certified Zumba Trainer