The focus of this article is exercise — the 10 favorite, most effective ones to reach your goals. Obviously, any exercise program depends on the underlying health status of the participant. Be certain that your health is appropriate for exercise prior to attempting a new program.
1. INTERVAL TRAINING
This refers to doing almost any type of exercise at a variable pace. For example, if you are walking or doing push-ups, vary the pace of the exercise. You can walk normally for a minute or so, and then speed up a bit, and then return to normal speed several times. For exercises like push-ups, do a few slowly and do others more quickly and, like walking, repeat these faster and slower intervals several times. Interval training helps the body to adjust its aerobic system (heart rate, breathing, and metabolism) to burn more calories to lose weight and strengthen muscles. The basic idea is to vary the intensity within your workout, instead of going at a steady pace.
Walking is simple yet powerful. It can help you stay trim, improve cholesterol levels, strengthen bones, keep blood pressure in check, lift your mood and lower your risk for a number of diseases (diabetes and heart disease for example). A number of studies have shown that walking and other physical activities can improve memory and resist age-related memory loss.
All you need is a well-fitting and supportive pair of shoes. Start with walking for about 10-15 minutes at a time. Over time you can start to walk farther and faster until you’re walking for 30 to 60 minutes on most days of the week.
Swimming can be easily called the perfect workout. The buoyancy of the water supports your body and takes the strain off painful joints so you can move them more fluidly. Research finds that swimming can improve your mental state and put you in a better mood. Water aerobics is another option. These classes help you burn calories and tone up.
The standard abdominal crunch is an excellent way to strengthen and define those abdominal muscles. There are two ways to start:
- Start by lying on your back with your feet flat on the floor and your head resting in your palms. Press your lower back down. Contract your abdominal muscles (abs) and in one smooth move, raise your head, then your neck, shoulders, and upper back off the floor. Tuck in your chin slightly. Lower back down and repeat.
- You can also do crunches with your feet off the floor and knees bent. This technique may keep you from arching your back. It also uses your hip flexors (muscles on your upper thighs below your hip bones).