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Aerobics
is any form of exercise that forces your heart to pump for a continuous period of time, which increases oxygen intake.
All the large muscle groups are used which leads to fat burning and weight loss.Swimming, walking, running and dancing are common aerobic exercises.
Aerobic dance and steps set to music became very popular over the years.
About 50 minutes of aerobic dance steps will help you burn off 250-400 calories. Any aerobic dance routine must start with warming up and stretching
all the major muscle groups. At the end, it must be followed by a cooling down session so your heart slows down to a normal rate. Aerobics are not for
people who have problems with feet, ankles, knees or lower back. Training under supervision of a qualified aerobic instructor will lead to optimum efficiency
in your aerobic workout and prevent injuries.
Bicycling
is as effective as walking and running for toning large muscles of the lower body. It burns 500-1,000 calories per hour, depending on the level of effort,
and tightens and tones your legs, hips, and glutes. It enhances your energy level, reduces stress and stimulate the immune system.
Bicycling is one of the best exercises for improving cardiovascular fitness with less stress on your joints. It causes less wear and tear on the joints
and muscles than jogging. According to the Federal Department of Health and Human Services, people who regularly participate in moderate-intensity exercise,
such as recreational biking, benefit by lowering their risk of developing coronary heart disease, stroke, type 2 diabetes, high blood pressure and colon
cancer by 30 percent to 50 percent.
Pilates
was created in the 1920s by Joseph Pilates for the purpose of rehabilitation. It improves flexibility, strength, and body awareness without building bulk.
It is based on developing core (spine, abdomen, pelvis and hips) muscles and spinal alignment.
Pilates may be performed on the floor (mat work) but is often done using spring-resistant machines; the Reformer, the Cadillac, the Spine Corrector,
the Ladder Barrel, and the Wunda Chair. Pilates is resistance exercise, not aerobic (cardio). It is closer to weight lifting than it is to jogging, biking,
or other aerobic activities. Pilates improves a body's range of motion, flexibility, circulation, posture and abdominal strength. It also can decrease back,
neck and joint pain.
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Running
is one of the most popular forms of exercise. It is also one of the most vigorous forms of exercise and a very good way to burn
calories and lose pounds. A 155-pound person can burn about 280 calories running five miles per hour for 30 minutes. Study suggests
that activities like walking and running may cause more fat burning than a seated exercise like biking, or an activity like swimming.
The health benefits of running include increase in HDL cholesterol and a reduction in body fat, blood pressure, triglycerides, and risk
of heart disease. Regular running slows effects of aging. Study shows that older runners have fewer disabilities, stay more active as they
get into their 70s and 80s, and are half as likely as non-runners to die early. But because running is such a high-impact sport, people who
have had knee replacements, knee or back injuries, and people with osteoporosis should probably avoid the activity. If you do want to start
running, invest in a pair of appropriate shoes to avoid injury.
Swimming
is the second most popular exercise activity in the United States. It is a low-impact form of exercise that is easy on the joints, builds cardiorespiratory
fitness and muscle mass. Your cardiovascular system in particular benefits because swimming improves your body's use of oxygen without overworking your heart.
Swimming is the best way to maintain fitness during rehabilitation for an injury and you can do it safely into old age. Swimming is an activity that burns
lots of calories, at a rate of about 3 calories a mile per pound of bodyweight.
Walking
is the most natural form of exercise. Walking burns calories and brisk walking can be almost as challenging as jogging. A 150-pound man burns 100 calories per mile.
You burn almost the same number of calories whether you run or walk a mile. Walking for 30-60 minutes is not only burns fat, it builds muscle and speeds up metabolism.
Walking an hour a day also cuts your risk of heart disease, breast cancer, colon cancer, diabetes and stroke. The research shows that oxygen consumption levels
between race walkers and runners are almost equal. The only equipment you need for walking, are shoes. To avid any foot injury, pay attention to the fit and quality
of your shoes.
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Weight Lifting
is resistance exercise where muscles contract against an external resistance with the intent of increasing muscle endurance, mass, tone and strength.
Resistance exercise may help lower high blood pressure, improve low back pain and insulin resistance, and prevent osteoporosis.
Unlike other forms of exercise that burn calories only while you're working out, weight lifting keeps burning calories for hours after you stop.
It increases metabolic activity for the entire day. For intermediate training it is recommended that the resistance training program include free-weight
and machine exercises. For advanced strength training, it is recommended that emphasis be placed on free-weight exercises, with machine exercises used
to complement the program needs.
Yoga
originated in India more than 5,000 years ago. It is an ancient physical and spiritual discipline which is also a branch of philosophy. Creating harmony
between the mind and body is the main goal of yoga. It will make you feel stronger, more flexible and toned, and less stressed. Yoga also improves your
balance and posture, and sharpens your concentration. Yoga routines range from slow and gentle to fast and sweaty. You can choose type of yoga that
best matches your fitness level and your personality.
Beginners usually start with Hatha yoga, which teaches the basic poses at a slow pace. Lyengar yoga focuses on proper muscle alignment and holding poses
for extended periods of time. If you want a fast-paced workout, choose Ashtanga, or power yoga. It moves quickly through a series of postures in a specific order.
And Bikram, or hot yoga, is the best if you want to sweat. Study shows that practicing yoga can help lower blood pressure by teaching breathing techniques and
reducing stress. It also increases strength and flexibility of joints and muscles, besides elevating mood and energy levels.
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Dieting is Easier
with the Right CHOICES!
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