Successful Exercise Tips

For any exercise program to succeed, it firstly must fit into the person's lifestyle becoming a natural extension or part of their day. It should never be seen as a hindrance or the possibilities are that the person will just not stick to it. Secondly, and perhaps more importantly, it must be effective.

The three basic components of fitness are:

1. Aerobic or cardiovascular exercise. This type of exercise works towards improving the overall endurance of the body as well as helping the circulatory system, heart etc. to stay healthy as well as burn calories. Primarily, it takes the form of such things as jogging, skipping etc.
   
   
2. Strength building exercise. This type of exercise enables muscles to become stronger and larger. Strength building exercises also promote calorie burning. They take the form of things such as weight training.
   
   
3. Stretching or flexibility exercises. This type of exercise promotes healthy joints and posture enabling one to move more freely and discouraging stiffness. They take the form of things such as chin tucks and general stretches etc, and it is advised to do stretching exercies before embarking on the exercises in points 1 and 2 above.

Strength building exercises such as weight training have many benefits for the body. Firstly, it needs to be understood that these exercises affect primarily the fast-twitch muscle fibres. These type of muscle fibres differ to the slow twitch fibres in that, when stimulated by resistant types of exercises, they react by growing and getting stronger. If these exercises are not performed and the fast-twitch muscles not stimulated, as either part of an exercise regime or indeed just from day-to-day lifting etc., then as one ages, their muscles will become smaller and weaker meaning that the person will become overall weaker. So, strength building exercise plays a big part in health. It is also most important in weight loss too. Although we tend to link aerobic-type exercise with weight loss, muscle building exercises such as weight lifting also promote an effective use of calories and can also step up the calorie-burning rate, even when at rest, which is good news for anyone wishing to lose weight.

Sitting correctly, although perhaps not seen as important, is actually very important. If possible, use a chair with armrests as this type of support is beneficial to the back. I would also suggest to take things such as keys and wallets out of back pockets because this actually not only causes discomfort, but can also affect the pelvis in the long term which may cause backache too, due to the person being set off centre. Also, don't slump in your chair but try to keep your back straight, thus promoting healthy oxygenation on each breath and preventing the circulatory system from being restricted due to the slumped nature of the body. Finally, for goodness' sake, don't spend too much time sitting around on your backside, but get up and do some walking around, it's good for you!

There are also many ways to exercise even though you may not have any actual exercise machines available. Some examples are:

1. Make good use of any stairs that are in the area, for example take the stairs instead of the lift in the building where you are and perhaps use the bottom step as a step exercise for a few minutes.
   
   
2. If lying down, not sleeping!, you can do leg raises and half crunches etc to exercise the legs and abdominal muscles.
   
   
3. If having to wait around, say at a bus stop or perhaps an airport, instead of just sitting or standing there, walk up and down and make use of your time in calorie-burning exercise. Don't go too far though!
   
   
4. Use objects or things that can create resistance for isometric type exercise. For example, a desk can be used for forward lunges or semi-press-ups. Certain objects can be used for curls etc.

Two benefits of exercise and perhaps the most important are firstly the effect that it has on our cardiovascular systems, strengthening the heart and blood vessels, helping to flush fats through etc and building muscle, and secondly the effect that exercise has with regard to weight loss, in that it promotes more burning of calories and raising of the BMR which is good news for anyone wanting to lose weight.

In the meantime, stay healthy.

Disclaimer: The information contained in this article has been written for educational purposes only. Before undertaking any form of diet or exercise regime you should consult your doctor before commencement, particularly if there is an underlying medical condition.