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Smart and Simple Exercise Plan — an article on the Smart Living Network
September 28, 2010 at 4:00 PMComments: 0 Faves: 0

Smart and Simple Exercise Plan

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Have you ever thought that you would definitely be more physically active if there was a simpler way to do it? With so many different exercises to choose from, it is understandable why someone might feel a little overwhelmed at the idea of designing a program for their fitness goals. Similarly to other health-related topics, exercise has been analyzed numerous times from many angles, and you can easily become confused by reading about it. The truth is that staying in shape is not complicated at all. In fact, it all comes down to one concept: movement. Everyone has a choice when it comes to their physical well being. They can either choose to take an active role in being healthy, or they can choose to do nothing. Of course, the first option requires movement and initiative, which is a deterrent for some people. Anything worth doing takes effort and there is nothing worth more than your health, longevity, and quality of life. Simply put, the human body needs to move in order to stay active and function efficiently. The following exercise groups are broken down to their core elements and are very easy to follow. An important thing to remember is that consistency is essential to any program's success. Your body needs regular activity to provide more energy, less stress, and illness prevention. Be sure to get seven to eight hours of sleep each night, and to go slowly when you are first starting any of the exercises.

The Basics

Exercising does not have to be difficult or time consuming. One of the most effective activities is walking - a very basic movement in itself. Moving your arms during a brisk walk is an excellent way to burn fat and improve your cardiovascular system. Some other exercises that achieve the same results are swimming, running, bicycle riding, and aerobics. When making your exercise routine, select one of the above exercises, or combine them, and plan on performing them for 30 minutes per day, four to six times each week. You can start by only doing five to 10 minutes in one session, and work your way up to the full 30 minutes. If time is an issue, just do two or three ten to 15 minute cardio workouts throughout your day and you will still be boosting your metabolism. This is especially good for losing weight.

Building Strength

Training your muscles to overcome resistance will strengthen them along with your bones and joints. The resistance can come from weights or your own body weight. To start a weight training program, include the movements that are the foundation of strength building in your plan. These are squats/leg presses, bench presses, shoulder presses, bicep curls, and triceps extensions. All of them can be done with a barbell or dumbbells. For toning, use less weight and higher repetitions of 12 to 15 per set. Increase size and mass by doing sets that have higher weight with lower repetitions of eight to 10 per set. At first, perform only one set of each exercise with very light weight to ensure that you are using the correct form. As you become more experienced, you can add more exercises, sets, and weight gradually. It is not recommended to exceed three sets per muscle group in the same workout. Building strength without weights is more convenient for some people because it does not require any equipment. The best all around exercises are push-ups, pull-ups, free-standing squats, and leg lifts. Whether you choose to train with weights or not, it is imperative that you wait at least 48 hours in between workouts to allow your muscles to recuperate fully. More rest time may be needed in the beginning while your body adapts to the resistance. Check with your doctor before participating in any new exercise plan. Depending on your situation and fitness level, there might be precautions that should be taken when performing certain movements. In addition to a healthy diet, exercising will make a world of difference in your daily activities. The plan you follow can be fun and it does not take much to enjoy the positive benefits of staying active.

Sources: http://www.mayoclinic.com/health/fitness/hq00171

http://www.webmd.com/fitness-exercise/guide/health-fitness-tips-success

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