Drafting well-researched and compelling/informative web content on various genres of weight loss techniques, protein supplements, flexibility/ endurance/ aerobic/ anaerobic exercises has been the prime highlight of our stint during the last few months. Focusing on supplements, body-building regimes, dietary charts, and lifestyle problems are a few of the specialized areas.
Exercising and Maintaining a Routine
Regular exercising helps increase stamina, build a stronger heart, and even relieve stress. In order to start a healthy exercising routine, it is important to find out the different types of exercise you can fit into your routine.
A majority of our articles are targeted towards fitness enthusiasts, striving to sustain a periodic exercising routine. Constant traveling for work is one issue which many faces while trying to maintain the regime. We have been writing on a plethora of niches covering Flexibility Exercises, Weight lifting, Aerobic/ Anaerobic Exercise, Endurance and Strength Exercises. Here are some of the key snippets.
- Flexibility Exercises: These are related to stretching which improves movements and strengthens joints. Good for those recovering from serious injuries that might have restricted movements.
- Pilates is one exercise which improves both flexibilities and also helps in strengthening the core, which includes your back and abdomen.
- Another type of exercise routine which helps in flexibility and improves in relieving stress is Tai Chi. Tai Chi consists of gentle motions which can be adopted by anyone thus making it universally suited.
- Aerobic Exercises: These exercises focus mainly on strengthening your heart muscles and are thus referred to us cardio exercises. The examples of such exercises are hiking, running, cycling and even walking.
- Anaerobic Exercises: These exercises help in increasing muscle strength. All types of weight training fall under this category.
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- A warm-up period performing 5 to 10 minutes of low-level aerobic activity will get your blood flowing and increase the temperature of your muscles. All of which help the body adjust to the demands that will be placed on it during exercise.
- A review study in the British Journal of Sports Medicine found that up to 80 % of recreational runners who log more than three miles workout eventually suffer a lower-body injury, such as hip pain, runner’s knee, shin splints, and tendinitis.
- The active threat of running is overuse injuries. So increase your mileage by 10 % every week or, if switching from the treadmill to outdoor running, cut your mileage in half and then build up by 10 %.
- Cross Fit is jam-packed with exercises — squats, pull-ups, box jumps — done at a high intensity, at a fast pace, and with little rest.
- The results of Weight lifting exercises can be the most satisfactory of all the possible workouts but the highest rate of injuries happens from it. Knee extension machine should be skipped because it can lead to osteoarthritis. The pull-down motion forces shoulder joints to work in poor alignment; leaning forward strains neck muscles so skip the behind-the-neck lat pull-down.
- It’s normal for your muscles to feel sore 12 to 24 hours after a good workout. If you have pain that occurs during your workout or immediately afterward, speak to your doctor.
Assignment Snippet: Timeline-Based Fitness Routine
What’s the Golden Ticket to Living Well into your Golden Years?
We formulated a timeline-based fitness routine that could prepare your body to fight off diseases and increase overall health.
The 20s: Build your fitness base
Your 20s may seem like a “hand-out” decade when you can avoid exercise without substantial weight gain.
- Your strength-training routine should consist of lifting weights or doing exercises, such as push-ups and lunges, for 30 minutes.
- Aim for a load you can comfortably perform at least eight reps with, but no more than 12.
- Scatter strength-training sessions with cardio workouts
- Exercising one to three hours per week can reduce a woman’s risk of breast cancer by 20 to 30 percent.
The 30s: Diversify further
If you are absorbed on one sport or activity throughout your 20s, now is the time to change your exercise program.
- Cross-training is a great way to prevent imbalance and overdoing injuries. A swimmer may add cycling and jogging, to his/her routine, which will ensure a good mix of upper and lower-body workouts.
- Stretching is a simple way to maintain flexibility, and exercises such as heel-to-toe walks and standing on one foot will boost your balance.
- Activities like yoga, tai chi, or dancing are also good choices.
The 40s: Preserve strength, fight belly fat
Done upbringing young kids and settled into jobs with extended desk time, many in their 40s stop lifting weights (or kids) just when it should be the reverse. At 40, a man’s testosterone starts to drop, and with it roughly 5 to 8 percent of his muscle mass per decade. Women also start losing muscle more rapidly in their 40s.
Chronic stress can also lower sex hormones and raise the stress hormone cortisol, both of which lead to the build-up of this so-called “visceral” fat. A steady exercise regimen will help you keep fat gain, stress, and stress-eating in check.
The 50s: Protect your heart and core
It doesn’t matter how active you’ve been, aches and pains will start to crop up now, and you’ll have to consider your exercise regimen around them. There will be a necessity to fight your body’s tendency to curve forward in your 50s, which can reason chronic back pain and give you a “dowager’s hump”.
- Yoga and Pilates will be good for strengthening your abs and back.
- 30 minutes of aerobic activity five times per week will help preserve heart health as you age.
The 60s: Focus on prevention
You are required to be lifting light or medium weights at least once, but normally two to three times per week for 30 minutes, alternating sessions of upper body exercises and lower body exercises.
In your 60s, your bones become more fragile and your tendons and ligaments are drier, so it is strongly advisable to work with a certified fitness professional.
The 70s+: Sustain strength and flexibility
Walking isn’t the solitary activity that’s safe for seniors 70 and up. To endure performing daily functions independently, you must also continue to work on strength, flexibility, and balance.
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