A typical exercise regime consists of stretching, cardio and weight training. Cardio workout is the foundation stone of fitness. By definition a cardiovascular exercise is a type of physical activity that improves heart and lung function.
- Helps weight reduction by mobilizing excess fat from the body
- Encourages people to quit smoking for maintaining proper health and fitness
- Improves flexibility and builds muscles
- Decreases total and LDL cholesterol (bad cholesterol)
- Raises HDL cholesterol (good cholesterol)
- Increases energy stores in the body
- Increases tolerance to anxiety, stress and depression
- Controls / prevents the development of diabetes
- Decreases risk of orthopaedic injury by improving flexibility
- Helps building healthy bones, muscles and joints
How Much Exercise To Do
The FIT Formula:
F = Frequency (number of days per week)
I = Intensity (level of exercise like low, moderate or heavy)
T = Time (duration of exercise per day)
Frequency: 3-5 days per week. Exercise can be extended up to six days in a week, but not recommended for all seven days in a week since the body requires proper rest to tolerate exercise stress.
Intensity: should be decided on the basis of target heart rate. Calculation of Target Heart Rate (THR): THR = 60%-85% of maximum heart rate = 0.6-0.8 x (220 – age) (220 – age = predicted maximum heart rate)
For a 40-year old person, predicted maximum heart rate is 220-40 = 180. The THR = 0.6 x 180 = 108 beats per minute to 0.8 X 180 = 146.
Therefore, it is recommended to go for continuous activity (jogging, walking, cycling, stair climbing, rowing, aerobics, and swimming etc) at such a speed that heart will pump in a range between 108 – 146 beats per minute.
What are the various modes of exercise?
- Jogging, running, brisk walking, stair-climbing, aerobics.
- Bicycling, rowing and swimming.
- Recreational games such as football, handball, basketball and tennis etc that include continuous running.
When should you consult a doctor about exercising?
In case of the following physical and physiological complaints, it is advisable that you consult a doctor before going for an exercise program:
- Heart disease
- Chest pain after performing an activity
- Extreme shortness of breath after activities
- Very high blood pressure
- Prone to lose consciousness or get very dizzy
- Bone or joint pains that get worse with activity
- Improperly controlled and monitored insulin-dependent diabetes
- Vigorous exercising after a long period of inactivity