How To Exercise - Getting StartedExercise doesn't need to be complicated and elaborate. You don't need to join a gym or become an athlete. Getting regular exercise can include walking, working in the yard, jumping rope, or playing a recreational sport.
The simplest from of exercise is walking. A regular walking routine, whether specifically for exercise or just as a means of transportation, can have dramatic health benefits. Walking can improve fitness, strengthen the heart, reduce blood pressure, build bone health, and reduce overall stress levels. If you want to walk for exercise, aim for thirty minutes of brisk walking three times a week. A brisk pace is equal to three miles per hour or more, or about a 20 minute/mile pace. Keep in mind that the more fit you become, the faster you'll need to walk to continually increase your fitness. Learn more at About.com's Walking site.
The Components of FitnessWalking can help you build a base of cardiovascular fitness and general muscular strength, but if you want to challenge your fitness, you'll need to find ways to incorporate a variety of exercises that target the various components of fitness.
The components of fitness generally recommended for a well-rounded exercise routine include:
- Cardiovascular Endurance
Walking, jogging, cycling and any other rhythmic exercise that you can perform for an extended period of time builds fitness of your heart and lungs.
Resistance exercises help build muscle and bone strength to be able to lift heavy things without injury.
This refers to an ability to move a joint through its full range of motion without limitations or pain.
- Balance and Agility
Balance and agility is the ability to quickly change your center of gravity, gracefully, smoothly and confidently.
- Body Composition
This is the proportion of lean body tissue (muscle, bone, etc.) to body fat.
Type of Exercise - Add Variety by CrosstrainingThe type of exercise you choose is entirely up to you. As long as you are combining the various components of fitness and able to exercise regularly, it really doesn't matter if you do calisthenics, play sports, go to the gym, or climb a mountain.
Also See: Calories Burned by Type of Exercise
Also See: Design Your Own Exercise Program heart rate method for establishing intensity levels, or the perceived exertion scale. Beginners may start as low as 50 percent of their maximum heart rate and increase over time.
Also See: High Intensity Training
Also See: How To Achieve a Personal Best