WHAT IS EXERCISE?
Exercise is a subcategory of physical activity which is planned, structured, and repetitively for the purpose of conditioning any part of the body. It is used to improve health, maintain fitness and as an important means of physical rehabilitation. It is also define as any bodily movement performed in order to develop or maintain physical fitness, overall health and well-being.
A sound body has a sound mind which means that if a body is weak, dull, and sick, the body will not be able to do his work efficiently and effectively. It is imperative to have a fresh mind before any work, like office work, study or some creative work. Studies shows that people who make exercise as essential part of their daily routine are more happy and efficient than others. Exercise does not intend that you go to gym or club for daily activity, it only means that you do some physical activity no matter how and where.
BENEFITS OF EXERCISE
Regular exercise makes heart stronger and lungs fitter, which enables the cardiovascular system to deliver more oxygen to the body with every heartbeat and pulmonary system to increase maximum amount of oxygen in-take by the lungs. Exercise lowers blood pressure, decreases the levels of low-density lipoprotein (LDL) cholesterol, and increases level of high-density lipoprotein (HDL) cholesterol. These helps to reduce the risks of heart attack, stroke, coronary artery disease, colon cancer and some forms of diabetes. Additionally, exercise makes muscles stronger, allowing people to undergo physical task that requires muscle strength that they otherwise might not be able to do or to do them more easily and some degree of range of motion in joints.
Exercise helps in stretching muscles and joints, which increases body flexibility and help prevent injuries, also improving balance by increasing strength of tissues around joints and throughout the body, thereby preventing falls. Exercise also prevent osteoporosis by weight trainings which strengthens bones.
Other health benefits include the following are reduction in stress and anxiety, boosting happy chemicals through secretion of endorphins in the body, increase brainpower through neurogenesis, improves muscles and bones strength, improves self-image and self-confidence, sharpens memory, reducing the risk of heart diseases, reduces obesity by improving blood sugar control, prevent obesity by reducing body fat and reduces the risk of cancer infections.
TYPES OF EXERCISE
Exercise fall into four basic categories; endurance, strength, balance, and flexibility. Also, depending on the overall effect on the human body, it can be grouped into two types; aerobic exercise and anaerobic exercise, and according to the intensities of the exercise which is measured by heart rate, it is also divided into three categories; light exercise, moderate exercise and vigorous exercise.
1. Endurance: These exercise increase your breathing and heart rate. Endurance exercises keep your heart, lungs, and circulatory system healthy with improved overall fitness. Building bodyendurance makes it easier to carry out many of your dailyactivities. Example include walking or jogging, mowing, raking, digging and dancing.
2. Strength: These exercises makes body muscles stronger. Examples of exercise include lifting weights and using a resistance band with your own body weight.
3. Balance: These exercises help prevent falls and maintain balance of the full body weight. Examples are lower-body strength, Standing on one foot, Heel-to-toe walk and Tai Chi.
These exercises stretch your muscles and can help maintain that body stay limber. Flexibility gives body more freedom of movement for other exercises and daily activities also. Examples are in shoulder and upper arm stretch, calf stretch and yoga.
5. Aerobic exercise:
This is any exercise that uses large muscle groups causing the body to use more oxygen than it would while resting. The aim of this exercise is to increase cardiovascular endurance. Examples include cycling, swimming, skipping rope, brisk walking, rowing, hiking, continuous training, playing tennis, and long slow distance training.
6. Anaerobic exercise: It includes strength and resistance training and can strengthen, firm, and tone muscles, also improving bone strength, balance, and coordination. Examples are push-ups, lunges, and bicep curls using dumbbells. It also include weight training, functional training, eccentric training, interval training and sprinting.
7. Light exercise: It does not induce sweating unless day is hot and humid with no obvious change in breathing patterns. Examples are sleeping, writing, desk work, typing and very slow walking.
8. Moderate exercise: It raises body’s heart rate, make you breathe faster and make body feel warm enough to sweat after 10 minutes of activity performance. Examples are bicycling, very light effort calisthenics and home exercise.
9. Vigorous exercise: It will make you breathe hard, increasesheart rate significantly and make body hot enough to sweat profusely after 3-5 minutes of activity. Examples are running, calisthenics (e.g. pushups, sit-ups, pullups, jumping jacks), jogging, jogging in place, heavy vigorous effort, rope jumping.
WEIGHT LOSS EXERCISES
There are many different exercises you can do for just about any type of goal. Losing weight implies directly to reduction of body fat. However, Fat is a little more complicated because there exist different types of fat (white fat (subcutaneous fat and visceral fat) and brown fat) with different functions in the body. You have to know the right exercises to do in order to burn the right fat.
The brown fat is the kind needed more in the body because it burns calories instead of storing them. The right exercises help the body produce more brown fat by producing a hormone called irisin, which activates it. Morever, vigorous workouts may prompt white fat to temporarily turn into a type of brown fat known as beige fat, which also burns calories. Examples of weight loss exercises are box jump, squats, burpees, knee to elbow kicks, planks, crunches, circuit workouts, weightlifting, short sprints etc.
MUSCLE BUILDING EXERCISE
There are two different types of muscle in human body; the slow-twitch fibres and the fast-twitch fibres. Slow-twitch fibres controlsendurance. They are used in activities like running long distances and low-impact aerobic workouts, says Michele Olson, Ph.D., Professor of exercise science at Auburn University Montgomery. Fast-twitch fibres are used for shorter, explosive movements like squat jumps or sprints. They fatigue more quickly and require more recovery time. While slow-twitch fibres remain about the same size even after you tone, fast-twitch fibres get larger as they get stronger, so to attain higher muscle definition it is essential to exercise them. Examples are running, squats, all forms of push ups, crunches, walking lunges, tricep dips etc.