At least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week
Strength training exercises at least twice a week
Regular exercise can help you control your weight, reduce your risk of heart disease, and strengthen your bones and muscles. But if you haven't exercised for some time and you have health concerns, you may want to talk to your doctor before starting a new fitness routine.
Starting a fitness program is an important decision, but it doesn't have to be an overwhelming one. By planning carefully and pacing yourself, you can make fitness a healthy habit that lasts a lifetime.
When you're designing your personal fitness program, consider your fitness goals. Think about your fitness likes and dislikes, and note your personal barriers to fitness. Then consider practical strategies for keeping your fitness program on track.
And recent studies report significant health benefits from interval training, which means exercising at your near maximal intensity for short periods of 60 to 90 seconds. Health Tips for Today - Basic Fitness.
Healthy adults should aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week. That doesn't have to be all at one time, though. Aerobic exercise can even be done in 10-minute increments.
Of course, there's more to aerobic exercise than walking. Other popular choices include swimming, bicycling and jogging. Activities such as dancing and jumping rope count, too. Get creative
Regular aerobic exercise can help you live longer and healthier. After all, aerobic exercise reduces health risks, keeps excess pounds at bay, strengthens your heart and boosts your mood.
Of course, sports nutrition goes beyond simply what you eat. Health Tips for Today - Basic Fitness. When you eat is important, too. To maximize your workouts, coordinate your meals, snacks and drinks. Drink fluids such as water during and between meals.
Sports nutrition often focuses on carbohydrates. For example, athletes training for endurance events may eat more carbohydrates in their diet in the days before the event to boost their energy and performance. Protein for muscle repair and growth is another important aspect of sports nutrition.
Strength training can be done at home or in the gym. Free weights and weight machines are popular strength training tools, but they're not the only options. Health Tips for Today - Basic Fitness.
Strength training can help you tone your muscles and improve your appearance. With a regular strength training program, you can reduce your body fat, increase your lean muscle mass and burn calories more efficiently.
You can do strength training with inexpensive resistance tubing or even your own body weight. With proper technique, you may enjoy noticeable improvements in your strength and stamina over time
Stretching and flexibility
Stretching after you exercise may help improve the range of motion about your joints and boost circulation. Health Tips for Today - Basic Fitness
As a general rule, stretch your major muscle groups after you exercise. In some studies, pre-athletic event stretching has been shown to decrease athletic performance.
Overall, however, stretching after exercise can help you to optimize your joint range of motion. If you don't exercise regularly, you may want to stretch a few times a week after a brief warm-up to maintain flexibility.
When you're stretching, keep it gentle. Breathe freely as you hold each stretch for around 30 seconds. Try not to hold your breath. Don't bounce or hold a painful stretch. Expect to feel tension while you're stretching. If you feel pain, you've gone too far.
Moving in sport- or activity-specific motion planes in gradually progressive speed (dynamic stretching) may be a helpful complement to static stretching and may help improve athletic performance.
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