30 Min workout a day keeps Doctor away
By Neeraj Mehta (Fitness Expert and Educationist)
In today’s time life has become so challenging and demanding. Most of the People are running after money or wealth and are busy building up their carrier and fulfilling the targets given by the company. Due to which they are so stressed that it is effecting there health but after they achieve their big bank balance or little name in their business without maintaining their health, their life’s become hell and they keep running after doctors to recover
from some medical challenges. Youth of today is so much technology addicted that they are wasting their time in social media or chatting with their friends, hence there is no physical activity that leads to ruining their life in term of fitness and health, because there is no fitness regime or a right diet.
Just take out 30 minutes for yourself….. Can change your life!!
The Exercise is the medicine for everyone to enhance their life feel good in all senses. Physical activity is for everyone, and not just for the sake of looking better in your favorite pair of jeans. Just 30 minutes of exercise per day can help prevent and treat numerous chronic conditions such as high blood pressure, diabetes and joint pain.
Our bodies are designed to move. Through a complex, interconnected network of chemical and nervous pathways, the body’s systems communicate with one another, allowing us to perform motions as simple as getting out of bed or as complex as slugging a home run. The more you use your body the more efficient and powerful these varied systems (musculoskeletal, cardiovascular, respiratory, immune, and endocrine) become. When your body isn’t used, these systems weaken and in the extreme – fail.
Exercise not only strengthens your heart and muscles – it also boosts your brain, whether in all ages. In everyday life, learning a list of items is relevant when learning vocabulary, a shopping list, or remembering to-do lists. Daily exercise is the pill. Regular exercise beneficially affects brain function. Exercise boosts brain power by stimulating formation of new brain cells (neurons), the process known as neurogenesis. Doing a combination of aerobic and resistance exercise may offer the brain and other organ the biggest benefits.
Exercise is the foundation of successful weight loss and maintenance. It is the only key to have a great health and fitness. Think of exercise as one of the basic parts of your day. Schedule it in until it becomes a habit.
If your focus is pure fat loss, then you should absolutely combine your Strength Training and Aerobic workout together i.e. a circuit where you are including a combination of 4 to 8 different exercise of aerobic and anaerobic form.
Step Aerobic or Fusion workout or any other workout like circuit training one has to remember the step or the move, what is coming next along with the coordination with the class, or with the music this will break the boredom and monotony of the exercise and also, you use your mind to remember will lead to increase the memory power. Because of enhancement in fitness culture people are becoming more aware for their health and getting incline for exercise or fitness regimes. Now a day there are lots of variation of exercises people can choose individual and group training routine in different health clubs and studios like Aerobic Dance, Zumba, Pilates, Strength training and also Yoga etc.
But surly one needs to understand their body type and fitness level and consult with a good fitness expert for their exercise routine, and also take care of their diet. One needs to understand that becoming a fit person one need to follow a right fitness and nutrition regime,
• Right diet
• Daily Exercise
• Adequate Rest
• Positive Thinking
Surly this is true just 30 minutes of daily workout can make you fit for a healthy lifestyle, because new research shows, long duration spent in the exercise don’t work for staying fit just the intensity matters (how hard you are working-out). You can increase your intensity by cutting down the resting time from one exercise to other exercise, or by including a circuit of aerobic and weight training together.
One thing there is a very big myth, that cardio will burn more fat or make you fit, but it’s not correct it can give you lot of biomechanical challenges and loose lean mass. But if you weight train you can burn fat in the recovery period and also preserve lean mass of the body. So Strength Training and Aerobic workout together is the best combination for maximize benefits.
Physiological response to BODY
You'll breathe faster and more deeply. This maximizes the amount of oxygen in your blood. Your heart will beat faster, which increases blood flow to your muscles and back to your lungs. Your small blood vessels (capillaries) will widen to deliver more oxygen to your muscles and carry away waste products, such as carbon dioxide and lactic acid. Your body will even release endorphins, natural painkillers that promote an increased sense of well-being.
Health Benefits include a reduced risk of numerous chronic diseases – including coronary heart disease, type II diabetes, hypertension, and colon cancer, as well as improve mental health and enhanced physical functioning. Lose some body fat and also experience improvements in blood pressure, blood glucose and blood cholesterol.
Fitness Benefits includes increased muscle strength, greater flexibility, and improvements in body composition and heart and lung capacity.
There are different types of Exercises. Any Physical activity that you do on a regular basis will lead to Body enhancement.
By any type of physical activity, body’s metabolism will increase. Metabolism is a process in which metabolites, through their involvement in chemical reactions, break down food and other chemicals and transform them into energy. This process will boost your energy through the day.
Think of exercise as one of the basic parts of your day. Schedule it in until it becomes a habit. It should be just as important as eating food or checking email. Some of us, love exercise from day one. For the rest of us, it is necessary and tries not to think of exercise as work.
Just spare 30 minutes of alone time only for you.
During aerobic activity, you repeatedly move large muscles in your arms, legs and hips. You'll notice your body's responses quickly.
Health Benefits of AEROBIC Training:
• Keep excess pounds at bay
• Increase your stamina
• Ward off viral illnesses
• Reduce your health risks
• Manage chronic conditions
• Strengthen your heart
• Keep your arteries clear
• Boost your mood
• Stay active and independent as you age
• Live longer
Health Benefits of STRENGTH Training:
• Maintenance of functional ability
• Prevent osteoporosis
• Prevent sarcopenia
• Prevent lower-back pain and other disabilities
• Positively impact insulin-resistance
• Positively impact metabolic rate
• Positively impact glucose metabolism
• Positively impact blood pressure
• Positively impact body fat and central adiposity
• Positively impact gastrointestinal transit time
• Reduce the risk of diabetes
• Reduce the risk of heart disease
• Reduce the risk of cancer
• Reduce the risk of falls, fractures and disabilities
• Improve quality of life
Written by NEERAJ MEHTA, (Bio-mechanical Exercise Expert and Educationist)
 |
| Neeraj Mehta |
In today’s time life has become so challenging and demanding. Most of the People are running after money or wealth and are busy building up their carrier and fulfilling the targets given by the company. Due to which they are so stressed that it is effecting there health but after they achieve their big bank balance or little name in their business without maintaining their health, their life’s become hell and they keep running after doctors to recover
from some medical challenges. Youth of today is so much technology addicted that they are wasting their time in social media or chatting with their friends, hence there is no physical activity that leads to ruining their life in term of fitness and health, because there is no fitness regime or a right diet.
Just take out 30 minutes for yourself….. Can change your life!!
The Exercise is the medicine for everyone to enhance their life feel good in all senses. Physical activity is for everyone, and not just for the sake of looking better in your favorite pair of jeans. Just 30 minutes of exercise per day can help prevent and treat numerous chronic conditions such as high blood pressure, diabetes and joint pain.
Our bodies are designed to move. Through a complex, interconnected network of chemical and nervous pathways, the body’s systems communicate with one another, allowing us to perform motions as simple as getting out of bed or as complex as slugging a home run. The more you use your body the more efficient and powerful these varied systems (musculoskeletal, cardiovascular, respiratory, immune, and endocrine) become. When your body isn’t used, these systems weaken and in the extreme – fail.
Exercise not only strengthens your heart and muscles – it also boosts your brain, whether in all ages. In everyday life, learning a list of items is relevant when learning vocabulary, a shopping list, or remembering to-do lists. Daily exercise is the pill. Regular exercise beneficially affects brain function. Exercise boosts brain power by stimulating formation of new brain cells (neurons), the process known as neurogenesis. Doing a combination of aerobic and resistance exercise may offer the brain and other organ the biggest benefits.
Exercise is the foundation of successful weight loss and maintenance. It is the only key to have a great health and fitness. Think of exercise as one of the basic parts of your day. Schedule it in until it becomes a habit.
If your focus is pure fat loss, then you should absolutely combine your Strength Training and Aerobic workout together i.e. a circuit where you are including a combination of 4 to 8 different exercise of aerobic and anaerobic form.
Step Aerobic or Fusion workout or any other workout like circuit training one has to remember the step or the move, what is coming next along with the coordination with the class, or with the music this will break the boredom and monotony of the exercise and also, you use your mind to remember will lead to increase the memory power. Because of enhancement in fitness culture people are becoming more aware for their health and getting incline for exercise or fitness regimes. Now a day there are lots of variation of exercises people can choose individual and group training routine in different health clubs and studios like Aerobic Dance, Zumba, Pilates, Strength training and also Yoga etc.
But surly one needs to understand their body type and fitness level and consult with a good fitness expert for their exercise routine, and also take care of their diet. One needs to understand that becoming a fit person one need to follow a right fitness and nutrition regime,
• Right diet
• Daily Exercise
• Adequate Rest
• Positive Thinking
Surly this is true just 30 minutes of daily workout can make you fit for a healthy lifestyle, because new research shows, long duration spent in the exercise don’t work for staying fit just the intensity matters (how hard you are working-out). You can increase your intensity by cutting down the resting time from one exercise to other exercise, or by including a circuit of aerobic and weight training together.
One thing there is a very big myth, that cardio will burn more fat or make you fit, but it’s not correct it can give you lot of biomechanical challenges and loose lean mass. But if you weight train you can burn fat in the recovery period and also preserve lean mass of the body. So Strength Training and Aerobic workout together is the best combination for maximize benefits.
Physiological response to BODY
You'll breathe faster and more deeply. This maximizes the amount of oxygen in your blood. Your heart will beat faster, which increases blood flow to your muscles and back to your lungs. Your small blood vessels (capillaries) will widen to deliver more oxygen to your muscles and carry away waste products, such as carbon dioxide and lactic acid. Your body will even release endorphins, natural painkillers that promote an increased sense of well-being.
Health Benefits include a reduced risk of numerous chronic diseases – including coronary heart disease, type II diabetes, hypertension, and colon cancer, as well as improve mental health and enhanced physical functioning. Lose some body fat and also experience improvements in blood pressure, blood glucose and blood cholesterol.
Fitness Benefits includes increased muscle strength, greater flexibility, and improvements in body composition and heart and lung capacity.
There are different types of Exercises. Any Physical activity that you do on a regular basis will lead to Body enhancement.
By any type of physical activity, body’s metabolism will increase. Metabolism is a process in which metabolites, through their involvement in chemical reactions, break down food and other chemicals and transform them into energy. This process will boost your energy through the day.
Think of exercise as one of the basic parts of your day. Schedule it in until it becomes a habit. It should be just as important as eating food or checking email. Some of us, love exercise from day one. For the rest of us, it is necessary and tries not to think of exercise as work.
Just spare 30 minutes of alone time only for you.
During aerobic activity, you repeatedly move large muscles in your arms, legs and hips. You'll notice your body's responses quickly.
Health Benefits of AEROBIC Training:
• Keep excess pounds at bay
• Increase your stamina
• Ward off viral illnesses
• Reduce your health risks
• Manage chronic conditions
• Strengthen your heart
• Keep your arteries clear
• Boost your mood
• Stay active and independent as you age
• Live longer
Health Benefits of STRENGTH Training:
• Maintenance of functional ability
• Prevent osteoporosis
• Prevent sarcopenia
• Prevent lower-back pain and other disabilities
• Positively impact insulin-resistance
• Positively impact metabolic rate
• Positively impact glucose metabolism
• Positively impact blood pressure
• Positively impact body fat and central adiposity
• Positively impact gastrointestinal transit time
• Reduce the risk of diabetes
• Reduce the risk of heart disease
• Reduce the risk of cancer
• Reduce the risk of falls, fractures and disabilities
• Improve quality of life
Written by NEERAJ MEHTA, (Bio-mechanical Exercise Expert and Educationist)
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