Around the world, regardless of age, sex, weight and athletic ability, people have started participating in some sort of exercise, sports or any physical activity. This sudden change in society is entirely because of the vast awareness spread by media, newspaper and health experts in realizing the numerous health benefits associated by undertaking physical activity on a regular basis. Exercise have all sort of benefits to keep your body and as well as mind “in active form”. It helps to increases your energy level, maintain healthy weight, helps to socialize better, promote good sleep and most important develops your overall stamina. The better the stamina, stronger is your body to overcome various complications such as stress, worries, weakness, illness etc.
Stamina refers to both mental and physical strength of a body to keep you going and completing task without getting tired and stressed. Where physical stamina builds your muscular strength, mental stamina helps to fight illness and diseases and build your mental power and focus. As both physical and mental strength are interconnected and very important, improving both stamina is a great choice to lead a healthy and happy life. Therefore athletes who have good physical strength are also required to be mentally fit to complete their tasks till the end of game to achieve their goal.
Here are some form of exercises that people look forward in embarking upon lifetime fitness and becoming physically and mentally fit.
Walking is a simple low impact exercise but easiest way to lose weight, get more active and healthier. It is an ideal exercise for everyone irrespective of age, sex or stamina where everyone can easily take some time from their busy schedule to walk for some distance. Walking can be slow at your normal pace or you can chose to walk faster to burn more calories which entirely depends on your body. Regular walking has been shown to reduce the risk of chronic illness such as heart diseases, type 2 diabetes, asthma, and high blood pressure etc. It improves your overall balance and blood circulation and same time lift your mood. The faster, farther and more frequent you walk, the greater are the benefits.
Jogging is a form of trotting or running at a slow or your comfortable speed. Jogging is considered to be two times more helpful in burning fat quicker and losing weight as compared to walking. Regular jogging helps to build strong bones and strengthen muscles. It is a form of aerobic exercise which helps in improving cardio muscular fitness of the body. But the main intention of people choosing this kind of exercise is to increase the physical fitness with less stress on the body by maintaining steady speed for longer periods of time. Performed over long distance, it is a form of aerobic endurance training.
8) Long slow distance run
Long slow distance (LSD) run means running at a moderate pace to ensure that you are developing the fat burning pathway and to minimize the effect of fatigue and risk of injury. LSD improves your cardiovascular system, strengthens your heart and improves your blood and oxygen supply to the muscles. The most important benefit of this exercise is that it burns your fat as a source of energy and teaches your body to store energy in the form of glycogen. It helps to develop overall endurance.
Cycling is one of the easiest way of exercise as almost everyone can ride cycle and can take cycle anywhere we want. Best part of cycling is that once we learn how to cycle, we don’t forget it and you can start this exercise anytime. Regular cycling strengthens leg muscles and is a great way for mobility of hip and knee joints. It is the best way to lose extra calories accumulated in the body. Riding a bike at moderate speed helps to burn approx. 235 calories in an hour. Cycling on roads, in parks or on hills help to reduce the stress as it an outdoor activity.
6) Pedal Exercise
Pedal exercise are also known as mini exercise bikes because they resemble the crank pedals of traditional bicycles. The mini exercise bike works best for many people as when you pedal on an exercise bike, you can gradually increase the tension that gives you resistance, helps you to tone and strengthen arms and legs better. Pedal exercise can provide a moderate cardiovascular workout which improves your overall blood circulation too. It can also improve your body coordination, range of motion and works on both upper and lower body muscle strength.
Swimming is a very good aerobic exercise. As water provides 12 to 14% resistance as compared to air, it helps to tone the muscle without the need to use weights. Swimming exercise also enhance joint flexibility especially in shoulders, hips and around neck. Swimming is a good muscle building exercise because the water provides resistance that make muscles work harder. This exercise relaxes muscles, increases flexibility and enables stretching. When combined with healthy diet, regular swimming exercise helps to lose weight faster than other activities giving you firm, lean and defined body.
Plyometrics, also known as jump training or “plyos”, originally developed for Olympic athletes, now gaining importance as a daily workout routine for people of all ages, including children and adults. Plyometric exercise conditions the body with dynamic resistance exercises that involve rapidly stretching of muscle (eccentric phase) and then rapidly shortening phase (concentric phase). Hopping and jumping exercises are examples of plyometric that helps to strengthen muscles, increase vertical jump and reduce force of impact on the joints.
3) Weight Training
Weight Training is an important part of any fitness programme. It is a type of strength training which helps in developing the strength and skeletal muscles. This type of exercise uses weight force of gravity in the form of weighted bars, dumbbells and weight stacks to oppose the force generated by muscles through concentric or eccentric contraction. Weight training uses a specialized equipment that target specific muscles of the body. Combined with aerobic exercise, weight training can boost your strength, tone your muscle and help to lose weight.
2) Cross- training
Cross- training is referred as circuit training as it involves combining exercise of other disciplines such as weight training and trail running, or biking and swimming. Best part of this training is that it takes advantage of the particular effectiveness of each training method, while at the same time it nullify the shortcomings of that exercise by combining with other exercise. The main benefits of cross training is that it builds strength and flexibility, prevent injury by correcting muscular imbalances.
1) Cardiovascular Exercise
Cardiovascular exercise also called as cardiorespiratory exercise which mainly involves the movement of all muscles that pumps your heart to supply better oxygen to body parts. This exercise has plenty of benefits such as improves blood circulation, increase lung capacity, strengthen heart muscles, lowers blood pressure and reduce the risk of cardiovascular disease. It is become as an essential part of every exercise programme as it improves your fitness, stamina and burn good amount of calories. The good part of cardio exercise is, there are plenty of choices which can be mix and match to get the most benefits from your workout regimen. Running and walking on treadmill is the widely been used which provides a straightforward, efficient workout and is the best choice for beginners. Elliptical trainer is another most popular cardio machine which allows the body to move in a natural way, but without the impact of treadmill. You can add the intensity by increasing the resistance by using adjustable ramps and arm handles. Step aerobics are another way of burning your stored body fat by making use of elevated platforms that accounts for “steps”. Kickboxing is a great choice for them who wants to work really hard with more choreographed workouts. Combining kicks and punches not only enhances your coordination, but it provides overall stamina to body making an excellent overall workout. Thus cardio offers a wide range of exercises from treadmill to kickboxing, it’s your personal choice to pick your favourite one that best suits best for your body.
Yes, we know physical exercises are very crucial for our body and mind to relax and stay fit, but we shouldn’t forget the importance of nutritious and well-balanced food that provide fuel for our body to keep going and energized. Remember along with all these workouts it is necessary to incorporate healthy and balanced diet to raise our mental as well as physical stamina which helps us to achieve our goal.