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18 Jan 2017

EXERCISE FOR A BETTER YOU - Inside and outside

Being fit can provide you with immediate benefit of improved vigour, and it will offer long-term benefits as well.

- Gain More Energy. While you exercise regularly, your physique becomes more efficient. Your heart starts to pump more blood with every beat and also to beat fewer times each minute. The body develops the ability to make more oxygen available to your cells. That means more energy - greater productivity, more stamina, and less fatigue.

- Feel Good. Exercise enables you to feel great, both physically and mentally. It gives you a mental lift and strengthens your sense of accomplishment. The discipline associated with exercise also makes you feel good about yourself: "I feel great that I walked today," or "When I run, I feel I have control of one area of my entire life."

- Look Good. Physical exercise plays a huge role in helping to lessen body fat and weight and also to develop muscle. Fitness can give you a better-looking, better-proportioned body: a flatter abdomen, firmer thighs, and slimmer hips.

- Feel Younger. Upping your activity level can reverse or slow the alterations that many people think are simply the unavoidable outcomes of aging. The truth is, lack of exercise usually reduces flexibility, strength, circulation system elasticity, and lung functions; slows reaction time and metabolism; and increases body fat between ages 30 and 60.

- Build A Stronger Heart. Physical exercise might help reduce and sometimes modify some of the risks associated with cardiovascular disease, for example high cholesterol levels, hypertension, obesity, and stress. A three-year attend the University of Toronto demonstrated that people who exercised regularly following a heart attack had just one 5 per cent chance of using a second attack, while people who were sedentary had 22 per cent chance.

What's Health and fitness?

Health and fitness has two extremes: the well-conditioned person on one side and the completely inactive individual at the other. To be well-conditioned, you have to work on the 4 components of health and fitness: Body Composition, Cardiovascular Fitness, Muscle Fitness, and Flexibility.

- Body Composition: Body composition may be the ratio between body fat and muscle. An excessive amount of fat and not enough muscle may increase your risk of cardiovascular disease, diabetes, gout, and arthritis and back problems.

- Cardiovascular Fitness: Cardiovascular fitness is the ability of the heart, blood, and arteries to move oxygen for your muscles. A powerful, efficient heart is important for stamina and could lower your chance of heart disease.

- Muscle Fitness: Muscle fitness may be the strength, endurance and shape of your muscles. Good muscle fitness can help you maintain good posture; avoid lower back pain; and lift, carry, push, and press any objects. Regular exercise keeps parts of your muscles well toned - an essential ingredient in proper body composition. Calisthenic and weight-training exercises improve your muscle fitness. Aerobic exercises also can improve muscle fitness, although to some lesser extent.

- Flexibility: Flexibility may be the range of motion possible at the joints of your body. Good flexibility can help you avoid low back pain, plus joint, neck, shoulder, arm and leg injuries. Calisthenics, stretching exercises and yoga can help maintain or improve flexibility or suppleness.

GETTING OFF TO A Nice beginning

Before you begin a workout programme, discuss what you plan to do with your physician. Most physicians will adjust the programme according to your needs and health status.


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