If you can do activities such as household chores, yard work, walking around a block or a few blocks, participating in an exercise class, Zumba class, yoga class, etc., you are being active.
It is necessary to focus on these 3 major areas - Cardiovascular, Muscular tissue stamina, as well as Stretching.
Stretching prepares your body for the othe exercises.
Cardio exercises creates a bit of a challenge for both your heart and your lungs. These exercises build your endurance by getting more oxygen into your muscular tissues. This enables your muscle function to endure a longer period of time working out. Cardio exercises consist of jogging, walking, running biking, as well as swimming.
Professionals encourage you to do either of the following to get and stay healthy and balanced. Here are your 2 choices:
You should do moderate cardiovascular exercises for 30 minutes 5 times a week.
If you are doing strenuous cardio exercises, you should work out for 15 minutes 5 days a week.
Your choice of one or both kinds of exercise is perfectly fine. Your activity is more effective if you are consistent.
It is great to be active in a number of blocks of 10 Mins. or even longer intervals of time throughout each and every day of the week.
Take Action and just do what is most effective for you.
The most important thing is to be consistent in doing your exercise. Even if you do lite cardio for 45 mins. on Monday, Wednesday and Friday.
Or you may choose to do 10 minutes of exercise 3 times a day to get your 30 minutes in.
Do this for 5 days a week. You will be amazed at your progress.
How Strenuously Must We Exercise?
If you are exercising Moderately, this triggers your heart as well as your lungs to function at a more challenging pace.
If you are exercising hard enough, these are indicators as to the benefit you are achieving health-wise with your moderate level exercise:
If you cannot exercise and chat at the same time, you're working out too strenuously.
However, you may not be exercising strenuously enough if you can sing while you are exercising.
So, talking but not singing is acceptable while you are exercising.
This is an easy indicator that you should be getting adequate cardio benefits.
According to Gerald Fletcher, M.D., a cardiologist and professor in the Mayo Clinic College of Medicine in Jacksonville, Fla., you must know your resting heart rate.
Instructions on determining your resting heart rate can be found at this link.
From the resting heart rate, you then determine your Target heart rate.
According to Dr. Fletcher, this is a general guide (below) that you may use to work from:
"In the age category closest to yours, read across to find your target heart rate. Heart rate during moderately intense activities is about 50-69% of your maximum heart rate, whereas heart rate during hard physical activity is about 70% to less than 90% of the maximum heart rate.
The figures are averages, so use them as general guidelines.
Age Target HR Zone 50-85% Average Maximum Heart Rate, 100%
20 years 100-170 beats per minute 200 beats per minute
30 years 95-162 beats per minute 190 beats per minute
35 years 93-157 beats per minute 185 beats per minute
40 years 90-153 beats per minute 180 beats per minute
45 years 88-149 beats per minute 175 beats per minute
50 years 85-145 beats per minute 170 beats per minute
55 years 83-140 beats per minute 165 beats per minute
60 years 80-136 beats per minute 160 beats per minute
65 years 78-132 beats per minute 155 beats per minute
70 years 75-128 beats per minute 150 beats per minute
Important Note: A few high blood pressure medications lower the maximum heart rate and thus the target zone rate. If you're taking such medicine, call your physician to find out if you need to use a lower target heart rate."
Learn to take your pulse.
Stretching will help you as you become more active. It may help prevent injury and reduce muscle soreness and cramping. It will also help you with everyday tasks, such as tasks involving reaching for things and also bending over.
Do you know that stretching is important both before and after exercising?
In order to avoid injuries to your body, stretching both before and after exercising permits more flexibility in your physical body to allow the muscles to experience the most benefit without injury. The muscle mass that you are stretching will be your primary focus that you are visiting during this particular exercise session.
Flexibility indicates having the ability to have a wide range of movement in your joints as well as your muscle mass appreciating their expanded range of motion.
When working with the lower physical body exercises with the focus of the calves, the glutes, the hamstrings and the quadriceps, you should do these stretches standing and gently hold for 8 to 10 seconds. The purpose of this is to ensure that there is not an excessive drop in your heart rate throughout this time. Some dispute the need for stretches before exercising and say a warm up suffices and to do the stretches only at the completion of the exercise session.
Post stretching also called maintenance stretching are felt to be more crucial to your exercise routine than those stretches prior to exercising that take place after you have warmed up.
It is imperative that the primary muscle groups that will be used during the exercise routine be stretched so you don't injure them. Stretches should aid in alleviating or, at least in reducing possible soreness and cramping. It will assist in your daily activities where you are reaching or bending. Just google "exercise stretches".
REMEMBER, STRETCHING IS NOT RIGHT FOR EVERYONE, READ THE FOLLOWING:
Here are some Benefits from Stretching:
It decreases the stress in your muscles, and loosens and relaxes up your body
Enables you to increase your motion to a much greater range.
Injuries are less likely to occur because of strained muscles.
A pre-stretched muscle is stronger and resists stress much better than an un-stretched muscle.
Avoid Stress and strain on.
Minimize risks of back issues.
Ready your physical body for arduous workouts.
Actively increases circulation.
Stretching decreases the intensity of uncomfortable menstrual cycles for women.
However, You should Not Stretch if:
If you currently experiencing a sprain, bone fracture or a strain, you should not stretch.
If you have any type of limit in activity.
If you have an infected or inflamed joint.
If you have indicators of weakening bones
If you are suffering from pain when moving the joint or when stretching the muscle.
If you are you are struggling with specific conditions of the blood or skin.
Exercise in conjunction with proper Nutrition and Weight Loss Program enables you to benefit in many ways.
Zeal Wellness enhances your awareness mentally, diminishes exhaustion and also boosts your endurance to continue on with your day.
Many people choose to take Zeal Wellness both in the morning and in the afternoon as well.
Zeal Wellness enhances your awareness mentally, diminishes exhaustion and also boosts your endurance to keep going with more stamina. Many folks notice this energy to be subtly consistent over the day and their mental clearness and awareness improving. B vitamins and Guarana, contained in Zeal Wellness, all-natural elements which often impact your energy levels. Zeal For Life Advanced Formula Protein Shake contributes to not only a Consistent Weight Loss, BUT KEEPING that WEIGHT OFF!
The benefits of that Weight Loss are many.
For me, my Diabetes is the best it has been in 15 years by taking off only 15 pounds!
It is also delicious, formulated by an ice cream formulator ...
No Wonder it is DELICIOUS!
My 5 grandsons literally beg for me to take the ingredients to their home when I visit. They just love it!
And the best thing is, it is nourishing those little brain cells and is Good and Healthy for them.
With just a little weight loss and achieving more flexibility, you will certainly discover it is much easier to tie your shoes, get on the floor and look under things, and reach in places over your head.
You will also notice an improvement in your coordination and equilibrium.
Remember, it doesn't happen overnight, but with our 90 Day Challenge, you will be amazed at the difference in your Health and Wellness that is possible for you to achieve.
It takes 90 days for both the brain and the body to readjust to this New Way of Life with Zeal For Life!
Zeal has The 90 Day Challenge Goal Setting Program with a wonderful Community of folks, just like you, that have a similar goal.
Zurvita Zeal also has Coach Peter for their online coaching course who also helps keep you motivated and on track. The great fun of it is that each of the members support each other, which is certainly a nice benefit. The exercises not only keep you flexible but also helps you create a New Image, the New Proud You!
Once you are consistently working with your flexibility as well as stretching, gradually boost your efforts little by little. Experience your progress by seeing how much further you can stretch.
Experiment and see! How much more can you stretch NOW compared to when you began?
If you can notice an improvement in your flexibility you are doing GREAT!
You should do not only your exercises for stretching and flexibility, but also include your cardiovascular and strength building exercises in your workout to Totally take advantage of the NEW YOU!
Muscle Toning and Strength Building
Muscle tone and strengthening your muscular tissues is an important factor which contributes to your overall health and wellness. With strong muscles, carrying heavy things effortlessly is certainly an advantage.
You can pick up the children without noticing the stress or strain!
You have more energy for your sports activities and don't have to stop to take a break.
Increasing your Muscle power consists of:
Resistance training helps develop muscle mass if you have a consistent routine.
The resistance of the muscles working against something with consistency is extremely beneficial.
Core Strengthening (This is around your Tummy)
By strengthening you Core area, which is your Tummy and Back, you will achieve more stability. Through Core Stability exercises you benefit with both better posture, equilibrium and it safeguards you from injury.
Fitness: Your Core Stability Value
It is amazing how increasing your Core Stability by exercising and strengthening those core muscles at the very least 2 time a week make those major muscle masses strong and toned. You can achieve this by using weights, push-ups or utilizing the elastic bands for resistance.
We would love for you to share the YOU Before and the NEW YOU After photos on our Facebook Page.
See you on Facebook!
Enjoy your Future with Excellent Health,
Weight Loss and Nutrition Coach