Add Variety To Your Fitness
For exercise to be effective, it must become a regular habit. But precisely because it is a habit, you may easily fall into the trap of doing only one type of exercise.
Follow The Science
Recent research suggests that our overall health, as well as physical fitness, can be improved by including a variety to our fitness routines.
In fact, one study found that people who performed a range of exercises were less likely to develop Alzheimer’s disease than were those who only performed one type of exercise.
Another study looked at patients with Type 2 Diabetes. It found that people who performed a combination of aerobic exercise and resistance training lowered their blood sugar and lost significant fat mass. Actually, they lost more than those who performed the equivalent amount of only aerobics or resistance training.
The American College of Sports Medicine has released updated recommendations indicating that a variety of exercises, is necessary for health and fitness.
They made recommendations in four categories.
- Moderate-intensity cardiorespiratory exercises should be performed for a minimum of 150 minutes every week. The sessions should be no shorter than 10 minutes, gradually increasing to longer, more intense sessions.
- Resistance exercises should work each major muscle group two or three times weekly using a variety of equipment. It should begin with light-intensity work and progressing to higher-intensity exercise with increased repetitions.
- Stretching exercises for increased flexibility and Range of Motion should be performed two to three times weekly. This is best done after a light aerobic warm-up.
- Neuromotor exercises, also called functional fitness training, should be performed two to three times weekly to improve balance and coordination.
- Exercises such as yoga, qigong or tai chi are particularly effective because they combine stretching and neuromotor exercises
We can put together a realistic, individualized exercise program and help you to set short- and long-term goals. Through exercise, you can become more active, stay independent and carry out everyday activities with ease.
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