Everything You Need to Know About Strength Exercise
The Importance of Strength Training
Exercise is also known as aerobic exercise. Aerobic exercise uses your large muscles and can be continued for long periods. For example, walking, jogging, swimming, and cycling are aerobic activities. These types of exercises drive your body to use oxygen more efficiently and deliver maximum benefits to your heart, lungs, and circulatory system.
Strength-building and flexibility exercises are known as anaerobic exercise. Anaerobic exercise does not have cardiovascular benefits, but it makes your muscles and bones stronger. Strength-building exercises require short, intense effort. Flexibility exercises, which are also anaerobic, tone your muscles through stretching and can prevent muscle and joint problems later in life. A well-balanced exercise program should include some type of exercise from each category. A simple definition of cardiovascular exercise is any exercise that raises your heart rate to a level where you can still talk, but you start to sweat a little.
At least 20 minutes of exercise 3 or 4 days a week should be enough to maintain a good fitness level. Any movement is good, even house or yard work. But if your goal is to lose weight, you will need to do some form of cardiovascular exercise for 4 or more days a week for 30 to 45 minutes or longer.
The ideal exercise program starts with a 5- to 10-minute warm-up, which includes gentle movements that will slightly increase your heart rate. Then, slowly move into 20 or more minutes of a cardiovascular exercise of your choice, such as aerobics, jogging on a treadmill, or walking, to reach what is called your target heart rate. Your target heart rate is a guideline that can help you measure your fitness level before the start of your program and help you keep track of your progress after you begin an exercise program. Target heart rate also lets you know how hard you are exercising. If you are beginning an exercise program, you should aim for the low end of your target heart rate zone. If you exercise regularly, you may want to work out at the high end of the zone.
To stay within your target heart rate zone, you will need to take your pulse every so often as you exercise. You can find your pulse in 2 places: at the base of your thumb on either hand, or at the side of your neck. Put your first 2 fingers over your pulse and count the number of beats within a 10-second period. Multiply this number by 6, and you will have the number of heartbeats in a minute. For example, if you counted your pulse to be 20 during the 10-second pulse count, your heart rate would be 120 beats per minute.
The Importance of Strength Training
Exercise is also known as aerobic exercise. Aerobic exercise uses your large muscles and can be continued for long periods. For example, walking, jogging, swimming, and cycling are aerobic activities. These types of exercises drive your body to use oxygen more efficiently and deliver maximum benefits to your heart, lungs, and circulatory system.
Strength-building and flexibility exercises are known as anaerobic exercise. Anaerobic exercise does not have cardiovascular benefits, but it makes your muscles and bones stronger. Strength-building exercises require short, intense effort. Flexibility exercises, which are also anaerobic, tone your muscles through stretching and can prevent muscle and joint problems later in life. A well-balanced exercise program should include some type of exercise from each category. A simple definition of cardiovascular exercise is any exercise that raises your heart rate to a level where you can still talk, but you start to sweat a little.
At least 20 minutes of exercise 3 or 4 days a week should be enough to maintain a good fitness level. Any movement is good, even house or yard work. But if your goal is to lose weight, you will need to do some form of cardiovascular exercise for 4 or more days a week for 30 to 45 minutes or longer.
The ideal exercise program starts with a 5- to 10-minute warm-up, which includes gentle movements that will slightly increase your heart rate. Then, slowly move into 20 or more minutes of a cardiovascular exercise of your choice, such as aerobics, jogging on a treadmill, or walking, to reach what is called your target heart rate. Your target heart rate is a guideline that can help you measure your fitness level before the start of your program and help you keep track of your progress after you begin an exercise program. Target heart rate also lets you know how hard you are exercising. If you are beginning an exercise program, you should aim for the low end of your target heart rate zone. If you exercise regularly, you may want to work out at the high end of the zone.
To stay within your target heart rate zone, you will need to take your pulse every so often as you exercise. You can find your pulse in 2 places: at the base of your thumb on either hand, or at the side of your neck. Put your first 2 fingers over your pulse and count the number of beats within a 10-second period. Multiply this number by 6, and you will have the number of heartbeats in a minute. For example, if you counted your pulse to be 20 during the 10-second pulse count, your heart rate would be 120 beats per minute.