The photo taken shows a bicycle. It is another fine way to relax and exercise in a great way without much effort involved. Cycling is good for your joint especially the knee and it provides a good cardiovascular exercise as well. The field is and can be used for jogging. This form of exercise was invented back in the 60s. It works the whole body giving a sense of balance to the individual, builds up your wind and the body's natural resistance. The garden is a great way to work a sweat and also your creativity. It is a form of exercise when you use a big pair of scissors to carefully and expertly trimmed and prop your garden. the picture that shows me with a fishing rod is another form of exercise:patience not fishing. learning how to de-stress yourself from the inside out by doing something productive and also to recollect your thoughts. a good mental exercise as well.
The word aerobic is made up of two Greek words: Aeros meaning air and Bios meaning life.
Aerobic exercise is vigorous enough to increase the body's need for oxygen and hence air intake and breathing rate increase. Aerobic exercise is done at a pace that allows an adequate supply of oxygen to reach your muscles as you work out. If you can hum to yourself or carry on a conversation as you work out then you are probably exercising aerobically. This type of exercise can be continued for 20 - 45 minutes without being exhausting.
Some Examples of Aerobic Exercise include:
Swimming
Brisk Walking
Cycling
Jogging
Rowing
Aerobics classes
References
Payne R. (1995) Relaxation Techniques, Churchill Livingstone.
There are various forms of exercise. Above are the pictures shown of my form of exercises. The first picture is of me exercising using a wheelbarrow. The picture was taken at Perth western Australia at the Gold mint. In the wheelbarrow there is a large mound of gold which is heavy. The picture of the swimming pool was taken at the University of Western Australia Perth where I had my swimming lessons. I learnt how to blow bubbles underwater and breath like an aqua creature. I feel swimming gives great stamina to the body. The next picture was taken at Lodwar Kenya where I was doing missionary work there for a month. Often the weather is hot so therefore have to walk on foot shirtless.This is a great way to sweat my body and prevent me from illnesses. The last picture is also taken on the beaches of Lodwar Kenya. There we journeyed through thick thorn branches and sea shells. We went swimming by the lake my friend and I and we also played games on the beach.
Anaerobic means literally without air or oxygen.A term applied to microbes which can thrive only in the absence of oxygen; but it also refers to the converse of aerobic exercise, where sustained intensive exercise (eg sprinting) exceeds the body's capacity to deliver oxygen so that the muscles use energy derived from anaerobic metabolism resulting in an oxygen deficit which has to be replenished later.
Anaerobic exercise involves intense or explosive spurts of strenuous activity that leaves you gasping for breath. This exercise can only be done for a minute or too at a time, because it depends on limited stores of glycogens (sugars) stored in the muscles, which are rapidly depleted, resulting in intense muscle fatigue.
There are many different types of aerobic exercise and which one is best for you to use is dependent on your time limits, financial and physical limitations, and personal choice.
Low impact exercises like walking, swimming and cycling are probably the cheapest and most practical types of aerobic exercise to take. These supply the benefits without the risks of injuries such as back and knee-joint problems that can occur in high impact exercise like jogging. Walking and swimming are relatively cheap, you don't have to pay gym fees and require little in the way of special sports clothing or equipment. You can use different ones daily. The important thing to bear in mind is that it has to be aerobic for 20 minutes.
You need to add resistance or weight-training to your programme as lifting is an important component of exercise because it increases your strength.
A good exercise programme includes 3 types of exercise:
1. Stretching (to improve flexibility) (Yoga, Tai Chi).
2. Endurance (aerobic) to improve cardio fitness.
3. Strength training (weight training).
It is wise, if suffering from stress, to avoid competitive types of exercise as research indicates competitive exercise can be stressful instead of relaxing. So walking, swimming, cycling etc., are good, non-competitive aerobic exercise, but competitive exercise for example, squash and tennis, should be avoided. Exercise should not be used in isolation but in order to get maximum stress reduction benefits, it should be used along with relaxation, nutrition, Tai Chi, etc.
Warm-up Cool-down Exercises
Prior to exercise it is important to spend a few minutes doing warm-up exercises and after the exercise session doing some cool-down exercises. Chapter 20 of the recommended course workbook The Relaxation and Stress Reduction Work book, has diagrams showing these warm up and cool down exercises. The warm up exercises help increase circulation warm up muscles, the cool down exercises allow blood circulation to return to normal.
