Weight lifting is long been hailed for its health benefits. In recent years it has been refined to become know as “resistance” training. When proper stress is applied to the body such as load bearing or weight bearing exercises the body responses to accommodate the new stress through adaptation.
The benefits to this is increased bone density and muscle quality improves to accommodate the new demand. Cardio fitness is still important but being able to get up out of your chair and go about your daily activities takes muscle and balance skills which are only achieved be weight or resistance training.
No you don’t have to be a “body builder” or a highly conditioned athlete to achieve health and a vibrate life. Simple tools for exercising such as a re-bounder, resistance bands or light hand weights can do the magic of keeping your muscle tonality and bone density in optimal condition. Just 30 minutes a day 3 to 4 times a week is what research has shown to be all you need to keep the body tuned up.
At home, in the gym or a power walk with friends; just get out and do it. Get more living out of your life with just some simple tools for health. Eat well, drink clean water, move your body (exercise) and get proper rest. Hey Smile and Laugh along the way, and make life is fun.
It is well documented that only 30 minutes of walking a day can lower blood pressure, reduce body fat and contribute to overall wellness. That’s right WALKING. No you don’t have to do all those advanced infomercial expensive programs to have a healthy vibrant life.
If you want to add a little bounce in your walk try a rebounder. A what? OK a trampoline some call it, actually a mini trampoline and almost anyone can use it. It’s compact, stores easily, and it is right there when you need it; at home ready to use without driving across town. With a rebounder you get all the benefits of walking plus it will kick start your lymphatic system giving your immune system a boost. Not to mention its fun. But don’t tell anyone else after all exercise is supposed to be “Working”- Out not FUN.
No kidding if you are not having a ball with exercise you are missing out on a great way to train. All the things that come and go in the world of the commercialization of health and fitness this may be one of those timeless core elements. Swiss Balls or exercise balls are one of those tools that just work. Easy to transport and easy to use an exercise ball can add a key component to any exercise program; core strength and balance.
Versatile and fun the exercise ball is one of the best ways to train for balance and strength, utilizing synergistic muscle not always conditioned by traditional weight training and exercise methods. As we age balance and core strength is now being considered as important as cardio conditioning and some research suggests perhaps even more important.
Exercise a word that can strike fear into even the bravest of couch potatoes. Not to worry its time to get over the intimidation of the hot hard bodies of the infomercial world and turn off that TV.
Although joining a fitness club is a popular choice to get in shape it is definitely not for everyone. And it doesn’t need to be. Exercise is just another word for getting your body in motion and let’s face it, not everyone likes pumping iron or pretending there a hamster running on a treadmill. So they often choose to stay in the security of their couch not knowing where to start.
First of all it’s easier and more fun than you may think. How much exercise do you need? Adults need a minimum 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity such as a brisk walk, swimming or water aerobics, riding a bike on level ground with a few hills, playing tennis or even giving your gardener the day off and mowing your own lawn. You also need muscle-strengthening activities on a minimum of 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms). There are many ways you can strengthen your muscles, whether it’s at home or the gym. You may want to try the following: using resistance bands, heavy gardening, use your body weight for resistance such as Push-ups park in the back of the parking lot and take your own groceries out to the car.
If even this still has you clinging to your couch with white knuckles, start even slower go to the mall and walk, (you may want to leave your credit cards at home). Find a park that has stairs or beach and walk, and best of all invite a friend to join you and enjoy sharing some long over do conversation without texting, while getting some fresh air and you know “exercising”.
Those small and large size inflatable balls that can be found in gyms around the world are not just a fad; they’re here to stay. Exercise balls are great for several different activities, and are an important part of fitness. An exercise ball can be used for several fitness exercises including sit-ups, lunges, and stretching. Even sitting on an exercise ball instead of a standard chair can work out the abdominals and burn calories at a much faster rate. For people who are serious about getting in better shape or losing weight, an exercise ball is a solid investment for the home.
There are several guides online that teach how to use exercise balls in the most efficient manner. Engage in fitness activities, or just opt for sitting on the exercise ball when watching television or reading instead of a chair. It might not be as comfortable, but the results are quite spectacular, and are noticeable after just a short amount of time. In addition to fitness and weight loss benefits, exercise balls can even help to correct posture!