No one can ignore the long-term effects of an active lifestyle. From improving metabolisms to preventing severe diseases, there are many benefits of regular exercise. By applying the science of exercise to your life, you can reap the rewards of a healthier and happier lifestyle. Exercise science is basically a theory-based, research-led discipline that aims to understand and promote the well-being and healthy lifestyle of an individual with physical activity. It is also related to kinesiology which is the study of our movement, function and performance by understanding anatomy, physiology, and mechanics.
Benefits of regular exercise
The benefits of regular exercise have been known by mankind for quite a long time. Exercise reduces weight, improve metabolism, lowers the risk of cardiovascular diseases, prevents severe diseases, increases muscle and bone strength, improves sleep quality, improves mental health and even sharpens the mind. Regular exercise is also associated with lower levels of inflammation.
Exercise Guidelines
It is highly recommended that people from all age groups must get 60 minutes or more of physical activity each day. They should do vigorous-intensity physical activity and muscle- and bone-strengthening activities at least thrice a week. Exercises such as push-ups, sit-ups and lifting weights, should be performed at least twice a week.
Types of exercises
Endurance Exercises – Brisk walking or jogging, dancing, swimming, biking, climbing stairs or hills, playing tennis or basketball, etc.
Strength Exercises – Lifting weights, Carrying groceries, Gripping a tennis ball, Overhead arm curl, Arm curls, Wall push-ups, Lifting your body weight, etc.
Balance Exercises – Standing on one foot, The heel-to-toe walk, The balance walk and
Standing from a seated position.
Flexibility Exercises – Cat-Cow, Airplane, Fallen Triangle, Low Lunge Twist, Seated Forward Fold, Side Bends
Yoga – Malasana, Chaturanga Dandasana, Utthita Trikonasana, Parivrtta Utkatasana,
Sirsasana, Salamba Setu Bandha Sarvangasana
Bone-Strengthening- Tennis, running, jumping rope and basketball.
How much exercise should we do?
Adults should aim to involve in physical activity every day. 150 minutes of moderate-intensity activity a week or 75 minutes of vigorous-intensity activity a week is enough to stay healthy. You can exercise with a mix of moderate, vigorous and very vigorous-intensity activity. Water aerobics, riding a bike, dancing and hiking count as a moderate aerobic activity. Jogging or running, swimming fast, walking up the stairs and skipping rope count as vigorous activity and lifting heavy weights, circuit training, sprinting up hills, interval running, running upstairs count as very vigorous activity.
If you want to hit your weight loss goals, then you need to continue exercising regularly. Consistency is essential to attain your fitness goals. If you increase your exercise intensity, you are likely to lose more weight in about one-half of the time. Stick to one hour five days a week plan and eat healthy to achieve your fitness goals. Counting your calories is essential. If you are a beginner then start with half-hour training. Starting with rigorous exercise is not a good idea. If you want to gain knowledge about exercise science, then we have extreme products to help you get fit.
- Physiology of Sport and Exercise 7th Edition
- Science and Development of Muscle Hypertrophy
- Real Food for Pregnancy
- GLUTE LAB: The Art and Science of Strength and Physique Training
- The Physics of Resistance Exercise
- Science and Practice of Strength Training
- ACSM’s Nutrition for Exercise Science
- American Council on Exercise Personal Trainer Manual
- The ESC Textbook of Sports Cardiology
- The Search for Mind-Body Energy
These books will help you expand your knowledge about fitness, hygiene and healthy eating. They will change your life and lead you to the path of fitness and happiness.