If you knew you could live longer and healthier from commitment of only 30-60 minutes per day, 3-5 times per week, would that be worth it? It is not only a matter of living longer, but the quality of life that you could be missing if you’re not exercising regularly.
Using exercise as part of a weight loss program is critical to long-term success and overall health. Short-term exercise may not result in a loss of weight. You should be watching for changes in inches or how your clothes fit instead of stepping up on a scale every day. As you build muscle and lose fat, actual weight may increase or become stable because muscle weight about twice as much as fat.
It takes about an hour to burn 300-700 calories, depending on the type of activity. It takes about a loss of 3,500 calories to lose a pound of fat. If you exercise 5 hours each week, you would lose about 2 pounds every months.
Strenuous exercise can reduce your appetite, help your metabolism, and may lead to calorie reduction. Regular physical activity is associated with lower death rates for adults, even when it is only moderate levels of activity. There is less heart disease, less diabetes, and fewer problems with high blood pressure.
Regular exercise has been shown to reduce depression, reduce premenstrual syndrome symptoms and reduce the complaints of fatigue in women.
Exercise build your strength, increases your flexibility, and reduce your risk for osteoporosis.
Cardiovascular fitness should be the major goal of most exercise programs. Your target heart rate, maintained for 20-30 minutes 3-4 times per week, will take 12 weeks to develop significant fitness and health benefits from exercise.
To calculate your heart rate, use this simple formula:
(220 – Age in years) x 0.7 = Target heart rate range
While on your exercise program, you should not have problems breathing, feeling dizzy, or with nausea and vomiting. If you feel tired longer than two hours after your exercise, consult your doctor. You may have to start slowly into your exercise program to gradually build your muscle and bone strength.
It is important to start with 10 minutes warm up. Begin with stretching and walking or slowly running in your place to avoid injuries to your muscles. It is also very important to have a 10 minutes cool down to get your heart rate to return to normal at the end of your exercise, to allow the blood pumped into your muscles to be redistributed throughout your body. A cool down session is to slow down during the last 10 minutes and finish by stretching your body for a few minutes.
Never take a shower, or use sauna or spa right after exercise since the heat can cause you to feel faint by drawing your blood away from your heart and brain.
Make sure to consult your physician before starting a fitness program, especially if you are over 50, or if you smoke, have high blood pressure, have heart problems, a cholesterol over 240 mg/dl or you don’t know your cholesterol level, a family history of heart attacks, are postmenopausal, have had your ovaries removed, or more than 20 lb. overweight. You should also consult your doctor if you take any prescription medication, if you are pregnant, or if you have muscle or joint problems.
It is a good idea to always have a complete physical checkup and to consult your physician before starting any fitness program.
By David Jacobson – 2019
Copyright © 2019 Allied Publishing
For additional articles written by David Jacobson, see alliedpublishing.com/look-younger. David Jacobson is the author of How to Look 10 Years Younger Without Plastic Surgery.