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While the Centers for Disease Control and Prevention and the American College of Sports Medicine recommends thirty minutes of moderate to intense physical activity; the Institute of Medicine considers 60-minutes to be the ideal. Nevertheless, thirty minutes of exercise five to seven days a week represents the best health benefits. And sweating is not a prerequisite.
Health Advantages of Exercise
Not many medical experts advocate forgoing exercise. In fact the benefits associated with physical activity are abounding. Clinical studies have found that exercise on a regular basis:
-Lowers blood pressure
-Strengthens bones and muscles
-Boosts a positive mental state
-Improves the body's circulation
-Enhances the way the body rests
The advantages of working out improves as endurance and intensity are increased. To accelerate and ensure weight loss more than 30 minutes of activity a day may be necessary.
Fitness tip: Physical activity can be broken up throughout the day; as a result, there's no need to break a sweat all at once.
Recipe for an Adequate Exercise Regimen
What is the recipe of a well-balanced fitness program? An adequate exercise regimen includes the following types of exercise:
-Aerobic or cardiovascular exercise
-Strength Training
-Flexibility Training
Cardiovascular or aerobic exercise improves the body's heart rate. As a result it enhances the aorta, circulatory system and lungs. An aerobic work-out may include any of the following: bicycling, dancing, running, rowing, swimming or even walking.
Strength training is advantageous because it develops stronger muscles which represent good joint health. A few ways to include core strengthening is by using hand weights or resistance tubing. Both types of exercise increase muscle strength.
Flexibility training is needed to improve the range at which the body bend and stretches ligaments, muscles, and joints. Not to mention, injuries and joint pain can be prevented. Yoga, Pilates, and T'ai Chi incorporate flexibility training with balance exercises. The movements help ensure overall stability.
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