Aerobic exercise, when regularly performed, helps keep blood pressure at normal levels, reduces the risk of heart disease and aids in weight control. There is increasing evidence that it can raise the level of HDL (the “good” cholesterol) in the blood. And such exercise is important in the management of diabetes. Some research has also shown that an aerobic exercise regimen can have psychological benefits, including improved self-esteem, lessened anxiety, and, in some cases, relief of depression. In addition, exercisers often report that they are able to cope with stress better than no exercisers. Though such research is difficult to undertake and interpret, objective measures of stress levels (such as blood pressure and pulse rates) tend to be lower in fit people. In one study of sedentary students for instance, half we put on anaerobic program (brisk walking or jogging for 35 to 40 minutes, three times a week). After 14 weeks all of the students were tested with a series of unsolvable anagrams and were told that their performance would predict success in college. Measurements taken during and after the exams revealed that the no exercisers had higher blood pressure and experienced higher levels of anxiety and muscle tension than the exercisers.
Activity vs. exercise What about activities that are less vigorous than aerobic exercise, such as gardening, strolling, household chores, or bowling? Researchers have recently begun to pay more attention to what they call “moderate exercise” and have found that it may offer some of the same benefits as vigorous aerobic workouts. A study at the University of Minnesota found that men who routinely engaged in moderate activity had stronger hearts and a lower risk of dying from a heart attack than their sedentary counterparts. Still, for maximum cardiovascular benefits, nothing can take the place of real aerobic exercise.
Another potential benefit provided by less than strenuous exercise is for women over 40 who are concerned about osteoporosis.
Any type of weight bearing exercise that places mechanical stress on the bones can help maintain or increase bone mass, Walking or a modest weight training program are most often recommended, Working the muscles; strength and endurance Muscular strength is the force a muscle produces in one effort a lift, a jump, a heave as when you swing a mallet to ring a carnival bell. Working out with weights (barbells or weight machines) is the best way to increase your strength, since the poundage can be adjusted easily. Strength gains come most quickly from heavy resistance and few repetitions.
Power lifters, who are interested almost solely in building strength, train by hefting weights that are near the maximum they can lift and doing so only three to six times.
Muscle endurance refers to the ability to perform repeated muscular contractions in quick successions as in doing 20 pushups in a minute. Although muscle endurance requires strength, it is not a single all-out effort. The key to increasing endurance is repetition, working at a moderate level, and building up to, for instance, 50 pushups. You can also use free weights and weight machines to build endurance, by hefting a weight that is about 55 to 75% of the maximum amount you can lift and performing about 15 or more repetitions.
Muscle strength and endurance are important for everyone, not just body builders. Well toned muscles help you maintain good posture and may help prevent injuries. You can build both muscle strength and endurance which are closely interrelated through a process known as progressive resistance training; It calls for applying resistance, usually weights, to normal body motion. The weights are heavy enough to contract the muscles at tensions close to maximum and are progressively increased as the muscles develop. In a typical weight training program, you lift or move weights that are about 75 to 85% of the maximum amount you can handle for three sets of 10 to 15 repetitions. This is done for cach group of muscles. Don’t work on the same muscle groups every day; give the muscles at least a day to recuperate. Flexing and stretching Flexibility refers to the ability of the joints to move through their full range of motion; It varies from person to person and from joint to joint. Good flexibility is thought to protect the muscles against pulls and tears, since short, tight muscles may be more likely to be overstretched. Some people find that stretching certain muscle groups helps relieve or prevent pain. For instance, stretching hamstring and lower back muscles may alleviate lower back pain; calf stretches may help prevent leg cramps.
To improve your flexibility, per form slow, static stretches until you feel a pulling sensation but no pain in the center of the muscle Hold the stretch for 10 second (working up to 20 to 30 seconds) relax and then repeat. Stretch in; should be gradual and relaxed don’t bounce.
Article extracted from this publication >> February 24, 1989
