Hey everyone, so sorry for my absence, the light's been pretty bad here, and I haven't really been inspired lately..I really need a change of enviroment like seriously,..well I'm Supposed to be in church right now, but I had a lil bike accident, yesterday and so I'm stuck here at home and my leg hurts so bad..so I decided to make the most of it, by blogging, cool right?
Let's talk about Exercise today. How much of it do we need? With this weather, I've being feeling lazy to work out, even walks seems like a big job these days. When it comes to physical activity, some is better than none, and more is better. If you don’t currently exercise and aren’t very active during the day, any increase in exercise or physical activity is good for you. Start slow, and gradually build up the length and intensity of your workouts over time.
The amount of exercise needed depends on various factors, like age,sex,state of health etc. Generally kids are more active than adults, so might not need as much exercise as adults, but young adults and older adults should try to be active daily and since women have more body fat than men, they should try to exercise more. According to NHS choices, To stay healthy, its good to incorporate:
- At least 150 minutes of moderate-intensity aerobic activity such as cycling or fast walking every week, and muscle-strengthening activities on 2 or more days a week that work major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms).
-75 minutes of vigorous-intensity aerobic activity such as running or a game of singles tennis every week, jogging and muscle-strengthening activities on 2 or more days a
week that work all major muscle groups (legs,
hips, back, abdomen, chest, shoulders and arms).
What counts as moderate-intensity aerobic activity?
Examples of activities that require moderate effort for most people include:
walking fast, playing tennis,volleyball
basketball, walking the stairs, even thorough cleaning of the house
One way to do your recommended 150 minutes of weekly physical activity is to do 30 minutes on 5 days a week.
Moderate-intensity activity will raise your heart rate and make you breathe faster and feel warmer. One way to tell if you're working at a moderate intensity is if you can still talk, but you can't sing the words to a song....lol
What counts as vigorous-intensity aerobic activity?
Examples of activities that require vigorous effort for most people include:
jogging or running, swimming fast,skipping rope, vigorous dancing, running up and down the stairs.
Vigorous-intensity aerobic activity means you're breathing hard and fast, and your heart rate has gone up quite a bit. If you're working at this level, you won't be able to say more than a few words without pausing for a breath.
In general, 75 minutes of vigorous-intensity activity can give similar health benefits to 150 minutes of moderate-intensity activity.
Muscle-strengthening exercises are exercise that strengthen the muscles and also help in adding more tone to the muscles like weight lifting, sit-up, push-ups,planks etc..muscle strengthening exercises do not give results without the help of aerobics..
Adults who are overweight can improve their health by meeting the activity guidelines, even if they don’t lose weight.
To lose weight, you are likely to need to do more than 150 minutes a week and make changes to your diet. Start by gradually building up towards 150 minutes of moderate-intensity aerobic activity a week. To get health benefits from muscle-strengthening activities, you should do them to the point where you struggle to complete another repetition.
Exercise is important, no matter how little. As the year comes to an end, try to make it one of your resolutions for the new year, I hope this tips have been useful??