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“If you don’t make time for exercise, you’ll probably have to make time for illness.”
-Robin Sharma
ü Exercise
The exercise entails moving your body and raising your heart rate above resting levels. It is crucial for maintaining both physical and mental wellness.
Regular exercise offers a wide range of advantages for the body and mind, whether people choose low-intensity activities like walking or weight training or high-intensity ones like uphill cycling.
Everyday exercise of any intensity is crucial for preventing a variety of illnesses and other health problems.
ü Types and benefitsExercise types benefits
Exercise is often divided into three categories:
1. Aerobic activity
Exercise that is aerobic strengthens the heart. Since the word "aerobic" literally means "with oxygen," breathing regulates the quantity of oxygen that can reach the muscles to aid in their ability to burn fuel and move.
· Benefits:
• increases the lungs, heart, and overall body's muscular strength
• brings down blood pressure
• enhances muscular blood flow and circulation
• raises the red blood cell count to improve the delivery of oxygen
• lowers the risk of reputable sources for information about diabetes, strokes, and heart disease (CVD)
• increases lifespan Symptoms and a reliable source for those with coronary artery problems
• When practiced vigorously, it promotes bone formation and lowers the risk of osteoporosis.
• enhances good sleep habits
• Increases the body's capacity to store energy molecules like lipids and carbs inside the muscle, which improves stamina.
· Various forms of aerobic exercise:
Aerobic exercise with a lower impact includes:
• Swimming.
• Cycling.
• Working out on an elliptical machine.
• Walking.
• Rowing.
• Using a body-weight ergometer (a piece of equipment that provides a cardiovascular workout that targets the upper body only).
Aerobic exercise with a higher impact includes:
• Running.
• Rope jumps.
• Engaging in step aerobics or other high-impact exercises.
2. Anaerobic exercise
Your muscles get primarily stronger during anaerobic activity. The anaerobic exercise entails more intense, brief bursts of physical exertion than aerobic exercise; the word "aerobic" implies "without oxygen."
· Benefits:
Exercise that is anaerobic provides several advantages for the heart, muscles, and joints. Exercise that is anaerobic can:
• Boost muscular power and strength
• Boost muscular mass and fat reduction
• Increase bone mineral content
• Lessen stiffness in the joints
• Balance out muscle imbalances and posture
• Boost lung, heart, and circulation health
• Lower the risk of hypertension
• Reduce inflammation all over the body
• Raise the spirits and vigor
• Lower the chance of contracting diseases including diabetes, heart disease, and stroke
• Reducing blood sugar levels
• Reduce high triglyceride and cholesterol levels
· Anaerobic Exercise Examples:
Anaerobic activities involve quick bursts of high-intensity exercise. Typical anaerobic workouts consist of:
• Weight training
• Sprinting
• High-intensity interval training (HIIT): brief periods of intense activity followed by brief rest intervals
• Plyometric: Rapid, forceful, and explosive motions like skipping, leaping, and doing jump lunges, squats, and hops.
Push-ups, pull-ups, and dips are examples of bodyweight exercises known as calisthenics.
3. Agility Exercise
The capacity to move quickly in one direction while swiftly slowing down and changing positions in a couple of seconds is known as agility. The only aspect of sports training that can distinguish between a decent athlete and a great one is this one.
· Benefits:
• Preventing injuries.
• Develop Your Body Awareness and Movement Skills.
• Increase Your Balance and Coordination.
• Improvement in Cognitive Function.
Enhance Your Recovery Times.
• Greater Results in the Shortest Amount of Time.
• Agility training is very enjoyable.
· Examples of agility Exercises:
• Tennis
• Football, American
• Hockey
• Badminton
• Volleyball
• Basketball
• Soccer
• Boxing
• wrestling
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