Exercise & Fitness Tips : How to Exercise at Home Without Equipment
Best Types Of Exercise
The best types of exercise combine 3 elements:
1. Stamina
2. Strength
3. Suppleness
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.
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