In general, there are myriads of benefits associated with Regular and Routine Exercise. Whereby, routine exercise is defined as any movement that makes your muscles work. In addition, it requires your general body to burn calories. Although you know regular and routine exercise is good for you, do you know how good?
From boosting your mood to improving your sex life, find out how exercise can improve your life. Furthermore, do you want to feel better, have more energy, and even add years to your life? Just exercise. And Yes! You’ve decided it’s time to start exercising. Congratulations! You’ve taken the first step on your way to a new and improved body and mind.
Literally, Routine Exercise can cure diseases like some forms of heart disease. “Exercise is the magic pill,” says Michael R. Bracko, EdD, FACSM, chairman of the American College of Sports Medicine’s Consumer Information Committee. That said, let’s now look at the Best Routine Exercise for beginners.
Which Is The Best Routine Exercise?
Generally, basic, and routine exercise has been implicated in helping people prevent or recover from some forms of cancer. Whereby, exercise helps people with arthritis. And also, for people to prevent and reverse depression.” Your exercise options are numerous, including walking, dancing, gardening, biking — even doing household chores, says Redberg.
The important thing is to choose activities you enjoy. And, in general, that will increase your chances of making it a habit. And how much exercise should you do? For heart health, the AHA recommends at least 30 minutes of moderate-intensity physical activity, such as walking, on most days of the week.
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Yet “if you’re getting less than that, you’re still going to see benefits,” says Redberg. “It’s not like if you can’t do 30 minutes, you shouldn’t do anything, because you’re definitely going to see benefits even at 5 or 10 minutes of moving around.” Getting started is often the hardest part of any new exercise regimen, changing your habits can be very difficult.
But, the biggest issue for most people is not knowing how to start exercising. Our affiliated health and fitness experts helped compile this beginner’s guide to routine exercise and its benefits. Including definitions of some common exercise terms, sample workouts, and recommendations on home exercise equipment.
A way to measure the intensity of your exercise is to check your heart rate or pulse during physical activity.
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These should be within a target range during different levels of intensity. No matter what your medical condition is, you can usually create a routine exercise plan and work it out in some way. For example, according to the CDC, for moderate-intensity physical activity, a person’s target heart rate should be 50% to 70% of his or her maximum heart rate.
The first step to any workout routine is to evaluate how fit you are for your chosen physical activity. However, whenever you begin an exercise program, it’s wise to consult a doctor.
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Anyone with major health risks, males aged 45 and older, and women aged 55 and older should get medical clearance, says Cedric Bryant, Ph.D., chief exercise physiologist for the American Council on Exercise.
Assessing your fitness helps to set workout goals. In that case, do you want to prepare to run a 5K? Hit the gym five times a week? Or just walk around the block without getting winded?
How Do You Do Regular And Routine Exercise?
As can be seen, the health benefits of routine exercise and physical activities are hard to ignore. Moreover, everyone benefits from exercise, regardless of age, sex, or physical ability. For one thing, spread your activities throughout the week. And so to say, if you still want to lose weight, meet specific fitness goals, or get even more benefits.
Whereby, you may need to ramp up your moderate aerobic activity to 300 minutes or more a week. However, remember to check with your doctor before starting a new routine exercise program. Especially, if you have any concerns about your fitness, haven’t exercised for a long time, have chronic health problems, etc. Such as heart disease, diabetes, or arthritis.
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There’s no arguing that routine exercise can help most people lose weight, as well as look more toned and trim.” I can’t think of any medical issue that would get worse from the right kind of exercise,” says Stephanie Siegrist, MD, an orthopedic surgeon in private practice in Rochester, N.Y. ”
Make sure the goals are clear, realistic, and concise,” says Sal Fichera, an exercise physiologist, and owner of New York-based Forza Fitness. Whatever your goals and medical condition, approach any new exercise regimen with caution.
How A Basic Routine Exercise Effectively Works
In general, when people go about it too aggressively early in the program, they tend not to stick with it over the long haul. What you really want to do is to develop some new habits that you can stick with for a lifetime.
» Aerobic/Cardiovascular
These are exercises that are strenuous enough to temporarily speed up your breathing and heart rate. Running, cycling, walking, swimming, and dancing fall into this category. You can see A Beginner’s Guide To Learning To Swim in detail.
» Maximum Heart Rate
This is based on a person’s age. An estimate of a person’s maximum age-related heart rate can be obtained by subtracting the person’s age from 220.
» Flexibility Training or Stretching
This type of workout enhances the range of motion of joints. Age and inactivity tend to cause muscles, tendons, and ligaments to shorten over time. Contrary to popular belief, however, stretching and warming up are not synonymous. And in fact, stretching cold muscles and joints can make them prone to injury.
» Strength, Weight, or Resistance Training
This type of exercise is aimed at improving the strength and function of muscles. Specific exercises are done to strengthen each muscle group. Weight lifting and exercising with stretchy resistance bands are examples of resistance training activities. More so, as they are exercises like pushups in which you work against the weight of your own body.
» Routine Exercise Set
Usually used in discussing strength training exercises, this term refers to repeating the same exercise a certain number of times. For instance, a weightlifter may do 10 biceps curls, rest for a few moments, then perform another “set” of 10 more biceps curls.
» Repetition or “Rep“
This refers to the number of times you perform an exercise during a set. For example, the weight lifter mentioned above performed 10 reps of the bicep curl exercise in each set.
» Warm-up in Routine Exercise
This is the act of preparing your body for the stress of exercise. The body can be warmed up with light-intensity aerobic movements like walking slowly. These movements increase blood flow, which in turn heats up muscles and joints. “Think of it as a lube job for the body.” At the end of your warm-up, it’s a good idea to do a little light stretching.
» Routine Exercise Cooldown
This is the less strenuous exercise you do to cool your body down after the more intense part of your workout. For example, after a walk on a treadmill, you might walk at a reduced speed and incline for several minutes until your breathing and heart rate slow down.
And for your information, stretching is often part of a cooldown. Therefore, before beginning any fitness routine, it’s important to warm up, then do some light stretching. Not to mention, it is important to save the bulk of the stretching for after the workout.
What Happens After A Basic Routine Excercise?
After a basic routine exercise, it is important to have a warm-up. Once you’re warmed up, experts recommend three different types of exercise for overall physical fitness: cardiovascular activity, strength conditioning, and flexibility training. These don’t all have to be done at once, but doing each on a regular basis will result in balanced fitness.
» Cardiovascular Activity
Start by doing an aerobic activity, like walking or running, for a sustained 20-30 minutes, four to five times a week, says Bryant. To ensure you’re working at an optimum level, try the “talk test”: Make sure you can carry on a basic level of conversation without being too winded. But if you can easily sing a song, you’re not working hard enough.
» Strength Conditioning
Start by doing one set of exercises targeting each of the major muscle groups. We, however, suggest using a weight at which you can comfortably perform the exercise eight to 12 times in a set. When you think you can handle more, gradually increase either the weight, the number of repetitions, or a number of sets. To maximize the benefits, do strength training at least twice a week. Never work the same part two days in a row.
» Flexibility Training
The ACE Fitness Organization recommends doing slow, sustained static stretches three to seven days per week. Each stretch should last 10-30 seconds. To learn how to perform certain exercises, consider hiring a personal trainer for a session or two, or take advantage of free sessions offered when you join a gym.
The Overall Benefits Of Basic Routine Excercise
Of course, there’s a catch. You need to get — and keep — moving if you want to cash in on the benefits. This doesn’t necessarily mean following a strict, time-consuming regimen at the gym or aerobics. Even though that can certainly reap benefits. The truth is you can get rewards from many different types and levels of basic exercise. ”
Any little increment of physical activity is going to be a great boost to weight loss and feeling better,” says Rita Redberg, MSc, chairwoman of the American Heart Association’s Scientific Advisory Board.
1. Routine Exercise helps Control Weight
Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. Regular trips to the gym are great but don’t worry if you can’t find a large chunk of time to exercise every day. Any amount of activity is better than none at all. To reap the benefits of exercise, just get more active throughout your day — take the stairs instead of the elevator or rev up your household chores. Consistency is key.
2. It helps Combat Health Conditions and Diseases
Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight is, being active boosts high-density lipoprotein (HDL) cholesterol, the “good” cholesterol, and it decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. Regular and Routine Exercise helps prevent or manage many health problems and concerns.
Including:
- Stroke
- Metabolic syndrome
- High blood pressure
- Type 2 diabetes
- Depression
- Anxiety
- Many types of cancer
- Arthritis
- Falls
It can also help improve cognitive function and help lower the risk of death from all causes.
3. It helps Improve your Mood
Need an emotional lift? Or need to blow off some steam after a stressful day? A gym session or brisk walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier, more relaxed, and less anxious. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.
4. It helps Boost your Body’s Energy
Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance. Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores.
5. It helps in Promoting a Better Sleep
Struggling to snooze? Regular physical activity can help you fall asleep faster, get better sleep, and deepen your sleep. Just don’t exercise too close to bedtime, or you may be too energized to go to sleep.
6. Rejuvenates your Sex Spark Back
Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can improve energy levels and increase your confidence in your physical appearance, which may boost your sex life. But there’s even more to it than that. Regular Physical and Routine Exercise activity may enhance arousal in women. And men who exercise regularly are less likely to have problems with erectile dysfunction than men who don’t exercise.
7. It’s a form of Fun & helps stay active
Exercise and physical activity can be enjoyable. They give you a chance to unwind, enjoy the outdoors, or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting. So take a dance class, hit the hiking trails, or join a soccer team. Find a physical activity you enjoy, and just do it. Bored? Try something new, or do something with friends or family.
How To Use A Home Routine Exercise Equipment
Exercise and physical activity are great ways to feel better, boost your health, and have fun. It’s important to realize, routine exercise doesn’t have to be done at the gym. You can work out in the comfort of your own home.
And with calisthenic-type, routine exercises such as squats, lunges, pushups, and sit-ups, you can use the resistance of your own weight to condition your body. If you really want your abs to pop, you can’t just lift weights all the time. Yes, you need to do cardio. No, that’s not the news you wanted to hear, but it’s true.
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While strength training is critical to putting on muscle (and does burn more calories and fat than most people think), a little cardio goes a long way. Do it right, and it might be the key missing piece of your fitness regimen.
At the same time, ramping up your metabolism and leaving it that way for an hour or so after your workouts are perfect for extra fat burn. To boost your strength and aerobic capacity, you may also want to invest in some home exercise equipment to gear up your enthusiasm. Our experts offer their thoughts on some popular home exercise items;
Treadmill
This best-selling piece of equipment is great for cardiovascular exercise, says Bracko. He recommends starting out walking at a low intensity for 30 minutes and applying the talk test. Depending on how you do it, adjust the intensity, incline, and/or time accordingly.
Free Weights
Barbells and dumbbells make up this category of strength-training equipment. Dumbbells are recommended for beginners. Fichera suggests purchasing an 18-pound adjustable dumbbell set, which can be adjusted in 3-pound increments.
Routine Exercise Ball
Although instructions and/or a companion video can accompany this gadget, Bracko worries that beginners may use exercise balls improperly. “Some people fall off or can’t keep the ball still,” he says. But, if you enjoy working out with an exercise ball, it can provide a good workout.
Exercise Videos and DVDs
Before working out with a home exercise video or DVD, Siegrist recommends watching it at least once to observe the structure and proper form of the workout. If possible, to further improve their form, she suggests working out in front of a mirror. Or having someone else watch you do the exercise.
Rowing Machine
Choosing an exercise program can be overwhelming, especially if you’re a newbie. Getting in shape doesn’t mean you have to scale mountains or hit the pavement for a strenuous run. Using a rowing machine is a great way to improve your overall health, plus it’s low-impact and easy for all ages and fitness levels.
To enumerate, a rowing machine is essentially a piece of exercise equipment that mimics the motion of rowing a boat in water, making it a full-body workout! You can see the Top 10 Benefits of Using a Rowing Machine.
Other Strength Training Equipment
This includes weight stacks (plates with cables and pulleys), flexible bands, and flexible rods. Fichera says flexible bands are good for beginners, especially since they come with instructions. But, he doesn’t recommend them for long-term use. Why? Simply, because your muscles will likely adapt to the resistance and need more of a challenge.
Takeaway,
We have all heard it many times before – regular or routine exercise is good for you, and it can help you lose weight. But if you are like many Kenyans, you are busy, you have a sedentary job, and you haven’t yet changed your exercise habits. The good news is that it’s never too late to start.
As a matter of fact, you can start slowly, and find ways to fit more physical activity into your life. Not forgetting, to get the most benefit, you should try to get the recommended amount of exercise for your age.
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If you can do it, the payoff is that you will feel better, help prevent or control many diseases, and likely even live longer. Many beginners make the mistake of starting out too aggressively, only to give up when they end up tired, sore, or injured. Unfortunately, some get discouraged because they think an aggressive workout will produce instant results.
Finally, I hope the above-revised guide on routine exercise best practices was useful to you or even someone close to you. But, if you’ll need additional support or help on the same, please feel free to Contact Us or even share in the comments section below this blog. Here is also a complete guide on How To Start Exercising – Comprehensive Guide For Beginners!
