Are you aware of how great a sense of physical well-being you will achieve by exercising regularly? Athletes, and even those with fewer ambitions, have known all along. It can become as addictive as cigarettes. And speaking of cigarettes - some researchers compare the risk of inactivity to smoking 20 cigarettes a day. The price is years of living.
The habit-forming effect of exercise is caused by the body’s production of the morphine-like substance endorphin, which has pain relieving effects and gives a sense of physical well-being. This can actually lead to unnecessary and harmful overtraining, so strike the happy mean!
Moreover, studies indicate that people suffering from depression become less depressed or even cured of their depression through exercising regularly. Other beneficial effects of exercise include good effects on the cardiovascular system, improved physical fitness, prevention of diabetes, and losing excess weight - which have all been dinned into our ears throughout the last many years. Studies also show that people who exercise moderately and regularly for many years have better cerebral function in their declining years. If you have many pounds to shed, however, you need to combine exercising with better dietary habits.
So just get to it!
-Well, I don't have the time!
As little as e.g. half an hour of jogging or aerobics three times a week will help you obtain beneficial results in a matter of a few weeks. Try to restructure your weekly priorities to find wasted time that could be put to better use.
-Sports and exercise bore me!
It is just a matter of finding the right form of exercise - one that fits your body type, wallet, and temper. There are actually plenty to choose from. Some people are solo-athletes while others prefer to exercise on a team. You could make an appointment with a good friend to exercise together. This should be someone who you would not want to disappoint when you have made an appointment. Exercising should be fun - otherwise try to find another form of exercise!
People can be divided into three body types. Some forms of exercise fit certain body types better than others. Here are a few examples.
The pycnic body type
This body type is characterized by a round body shape, wide hips, and short arms and legs. Some forms of exercise that fit this body type well are low impact aerobics, running or power walking, and cycling.
These forms of exercise can be supplemented with yoga exercises, stretching exercises, and skipping.
The leptosomatic body type
This body type is characterized by being tall, slim, and narrow-chested with long, thin arms and legs.
Some forms of exercise that are suitable for this body type are swimming, low impact aerobics, and jogging.
These forms of exercise can profitably be supplemented with stretching exercises, skating, or tai chi.
The athletic body type
This body type is characterized by a strong physique with broad shoulders and narrow hips. The arms and legs are well-developed.
Some forms of exercise that suit this body type are running or power walking, aerobics (low- or high impact) and skipping.
These forms of exercise can profitably be supplemented with stretching exercises, knee-raising, or complementary workout (individually adjusted to the various muscle groups).
In all forms of exercise the rule is not to force anything but to slowly build your shape. Usually, the level of exercise should be below the limit where you become unable to converse. If you are too short of breath to speak, you should slow down to where you are just able to make conversation.
Outdoor exercise should take place in an area that does not contain too high concentrations of exhaust gas pollution. People who are well on in years or have breathing difficulties or cardiovascular problems should consult their doctor and get approval before beginning an exercise program.
Stretching exercises
Stretching exercises warm up the muscles, counteract injuries, and prepare the body for greater strain. At the same time, they help the muscles become flexible and firm. Properly performing the stretching exercises requires good instruction from the beginning.
Jogging
Jogging is suitable for people who do not need to lose a lot of weight. However, heavily overweight people can jog until their body is ready for higher calorie burning forms of exercise. Again, proper footwear is particularly important in order to prevent injuries.
Power walking
This form of walking in which you walk as fast as you can is even more effective than running at burning calories. In this sport, it is also important to wear appropriate footwear.
Nordic walking
Inspired by the fabulously good physical fitness of cross-country skiers, walking with sticks - or Nordic walking - has become increasingly popular; not least with the seniors in Scandinavia. The sticks relieve the pressure on the ankles, knees, and hips and provide better physical fitness and fat combustion than walking normally (e.g. power walking).
Running
This could be done individually or on a team. Running is one of the best forms of exercises for burning off calories. It is also one of the cheapest sports - however, good running shoes are a must. A distance of approx. 20 km. (12 miles) a week is sufficient.
Cycling
Cycling can also be performed individually or on a team. In order to maintain your motivation in the long run, you need a good bike. You may also enjoy having a bike computer to display speed, total time, and possibly also cadence, i.e. the number of pedal rotations per minute.
Low impact aerobics
In these exercises that resemble show dancing, you always have at least one foot on the floor at all times. Particularly women are fond of aerobics, but many men also like being guided through an aerobics program.
High impact aerobics
This takes place in slightly slower pace than low impact aerobics but the program is harder as there are a number of jumps and leaps.
Tai chi
This more than thousand year old meditation-like form of exercise provides the body with a high degree of flexibility and energy. Just like certain forms of yoga, tai chi is particularly beneficial in case of stress and elevated blood pressure. People doing tai chi say that these exercises alsovide them with mental energy.
Skipping
Skipping is a low budget exercise that is not reserved for little girls and boxers. It is a form of exercise that best when things like burning calories and strengthening your physical fitness are concerned. Once you get tired of skipping, you can try skipping with your arms crossed, which burns almost 1/3 more calories.
Knee-raising
These exercises warm up the hip muscles, increase your heart rate, and improve your physical fitness. Advanced users use leg cuffs with weights.
Swimming
The water-resistance will make sure that muscles in your entire body are put to work. Therefore, swimming will give you both muscles and physical fitness. In this respect, freestyle is a suitable form of swimming. Under-water exercises are also a very effective kind of exercise.
The results you obtain from exercising will appear relatively quickly. As soon as a month after having started, your fitness and well-being will very likely have substantially increased.
