...Types of exercise Physical exercises are generally grouped into three types,[7] depending on the overall effect they have on the human body: Flexibility exercises, such as stretching, improve the range of motion of muscles and joints.[8] Aerobic exercises, such as cycling, swimming, walking, skipping rope, rowing, running, hiking or playing tennis, focus on increasing cardiovascular endurance.[9] Anaerobic exercises, such as weight training, functional training, eccentric training or sprinting and high-intensity interval training, increase short-term muscle strength.[10] Categories of physical exercise Strength training Agility training Eccentric training Resistance training Interval training Continuous training Sometimes the terms 'dynamic' and 'static' are used. 'Dynamic' exercises such as steady running, tend to produce a lowering of the diastolic blood pressure during exercise, due to the improved blood flow. Conversely, static exercise (such as weight-lifting) can cause the systolic pressure to rise significantly (during the exercise). Categories Physical exercise is used to improve physical skills. Physical skills fall into the following general categories: Cardiovascular/respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.[11] Metabolic equivalent of task The Compendium of Physical Activities was developed for use in epidemiologic studies to standardize the assignment...
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...Day 1: Cardio 60 mins. Anything you like. Day 2: 10 mins Cardio warm up (jog, please) Then do weight training 1. 30-45 mins cardio Day 3: Cardio 45-90 mins, anything you like. Pick 2 TIU pyramids. Day 4: Cardio warm up 15-20 mins. Then HIIT 1. 5 min cool down. Day 5: Active Rest: stretch and do any light exercise such as yoga or walking Day 6: 15-20 min cardio warm up (jog, please) Then do weight training 2. Abs. Then 20 mins Cardio. Day 7: 30-60 mins cross training Cardio. (do something you don’t usually do) Day 8: Cardio 60 mins. Anything you like. Day 9: 10 mins warm up (jog, please). Abs workout. 30-60 mins elliptical on cross country setting or interval setting Day 10: Cardio warm up 15-20 mins. Then HIIT 2. 5 min cool down. Day 11: Active Rest/Day off: stretch and relax. Day 12: 10 mins Cardio warm up (stairs, please) Then do weight training 1. 30-45 mins Cardio. Day 13: 45-90 mins Cardio. Anything you like. Day 14: 15-20 mins cardio warm up (anything you like). Weight Training 2. Then 30-40 mins cardio Weight Training 1: 3x 20 reps bicep curls 3x 20 tricep pushups 3x 20 calf raises 3x 15 Lateral pulls 3x 15 Leg Raises (lie on your back, raise and lower your outstretched legs) Weight Training 2: 3x 20 Push ups 3x 25 Chest press 3x 15 Lunges 3x 20 Squats 3x 25 leg lifts (per leg. Lie on your side and lift a leg and slowly lower) Abs: 3x 15 Leg raises. 3x 25 medicine ball twists (balance on your tailbone, with your legs and back off...
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...The Benefits of Exercise The Benefits of Exercise: What is exercise? Exercise is also known as physical activity. Exercise is the physical exertion of the body that makes the body do a physical activity which results in a healthy or healthier level of physical fitness both physical and mental health. In other words, exercise aims to maintain or enhance our physical fitness and general health. In simple terms exercise is any movement that works your body at a greater intensity than your usual level of daily activity. Exercise raises your heart rate and works your muscles and is most commonly undertaken to achieve the aim of physical fitness. Examples of exercise include jogging, running, walking, swimming, dancing, working out and so forth. As we all know, exercise does a world of good for health. But many however failed to put into action. In life it is all too common for us to take things for granted. Unfortunately, many people tend to overlook the importance of good health and forget how self-care, healthy eating and exercise can help them to stay fit and well, knowing that people nowadays are too busy juggling with their work that they just could not be bothered with exercise. Also, they do nothing about it until symptoms of an illness appear. However, exercise is important for our health regardless of age, shape or physical ability that it keeps our body and mind in shape. The fast changing pattern of the way we live today in a striving world of constant activity...
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...Aerobic and Anaerobic Exercise You have probably heard the terms "aerobic" and "anaerobic" before, but do you actually understand what the differences are between these two forms of exercise? It's likely you can name some exercises which fall into each category such as walking for aerobic exercise and strength training for anaerobic exercise, but do you know why these things fall into those respective categories. Let's take a closer look at the differences between these two forms of exercise and explore what is best for your body. Oxygen Supply The technical difference between aerobic and anaerobic exercises is the amount of oxygen required by the muscles for support and where that oxygen is coming from. With aerobic exercise your muscles need a continued supply of oxygen, which comes from the lungs. Throughout the workout your muscle activity depletes its store of oxygen so it must be replaced through the lungs, which is why you typically breathe heavy while out for a jog or walk. With anaerobic exercises the lungs don't have time to supply oxygen and the exercises are performed without that replenishing supply. Since the lungs are not working hard to replenish oxygen to your muscles, you typically don't get as out of breath with these exercises. Length of Exercise Session Aerobic exercises generally last a longer period of time than anaerobic exercises. Consider the difference between a power walker who goes out for 30-90 minute walks and a weightlifter that does short...
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...Exercise and Obesity Obesity is a serious medical condition that affects adults and children. In United States there is two-thirds of adults that is obese and about a quarter of 2-5 years old and one-third of school age children that is obese. There is many health problems that come from being obese. Those health problems are diabetes, high blood pressure, coronary heart disease and even have a stroke. There are ways to prevent obesity by exercising, eating healthy and preventing health problems. Physical exercise is important for adult and children who are obese. One reason why physical exercise will help is so that you can control weight gain. Another reason is to burn fat so it will not cause health issues. Some people feel that they have to exercise for hours and hours of the day but it’s not true. If you exercise for 30 minutes a day it can benefit you. Ways to exercise is by walking, going up and down stairs and even stretch to help strengthen muscles and bones. It’s very important that children who are obese exercise daily because it is a high risk that they will be obese for their entire live. Eating healthy and cutting down on portion will also help prevent obesity. Obesity effects children on many different levels to where emotional stress takes place. Some children may get teased on in school which causes children to eat more and do less physical activities. For adults they also experience emotional stress because of problems they may be going through such as...
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...The Benefits of Exercise: What is exercise? Exercise is also known as physical activity. Exercise is the physical exertion of the body that makes the body do a physical activity which results in a healthy or healthier level of physical fitness both physical and mental health. In other words, exercise aims to maintain or enhance our physical fitness and general health. In simple terms exercise is any movement that works your body at a greater intensity than your usual level of daily activity. Exercise raises your heart rate and works your muscles and is most commonly undertaken to achieve the aim of physical fitness. Examples of exercise include jogging, running, walking, swimming, dancing, working out and so forth. As we all know, exercise does a world of good for health. But many however failed to put into action. In life it is all too common for us to take things for granted. Unfortunately, many people tend to overlook the importance of good health and forget how self-care, healthy eating and exercise can help them to stay fit and well, knowing that people nowadays are too busy juggling with their work that they just could not be bothered with exercise. Also, they do nothing about it until symptoms of an illness appear. However, exercise is important for our health regardless of age, shape or physical ability that it keeps our body and mind in shape. The fast changing pattern of the way we live today in a striving world of constant activity where we put work as a...
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...Exercise Addiction Exercise has become a trend! People are now exercising more than ever before, whether it’s on a sports team or activities such as running, badminton, and biking. Not only is exercise fun, but it has many benefits including, weight control, increase endurance and improved moods. Furthermore, exercise also reduces the risk of serious diseases. Although exercise itself isn’t difficult, the commitment to do it continuously can be, and this consistency is the only way to see the true benefits of exercise. Exercise programs are often started with good intentions, but quickly fail because of overtraining. People often misunderstand what moderate exercise is, and they think that by exercising at extreme limits, they will reach their fitness goals faster. Overtraining actually has the reverse effect, either creating a serious addiction to exercise, and potentially leading people to the point of injury. There are many reasons why people become addicted to exercise. The primary reasons are physical appearance; and to reach optimum health. The addiction to reach these goals motivates the need to over train, and ignore the longer term benefits of moderation. Another reason for exercise addiction is because the addiction itself is a fad, or a social trend. For example, people might want to be like a famous celebrity who keeps a beautiful shape for films. Similar to extreme diets, extreme exercise can also be seen as excessive behavior and can potentially cause...
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...a dramatic change in my power of not getting tired quickly, of taking a longer time to get exhausted and shedding pounds with the pace of time. I do believe that one should have a moderate physical activity included in their daily lifestyle because it helps boost our strengths and makes us competitive towards our goals. As the book Principles and Labs for Physical Fitness mentions, “Regular moderate physical activity provides substantial benefits in health and well-being for the vast majority of people who are not physically active (Hoeger, 6)”. It was a tough routine to follow required by the class because of time conflicts and utter laziness but in order to fulfill the requirements, I started working out which included the warm up exercises, abdominal crunches, and stretching. It wasn’t long before when my muscles started getting sore and I felt I could barely move. This was because I did...
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...What are the physical and cognitive benefits of exercise on patients with multiple sclerosis? 1. Bayraktar D, Guclu-Gunduz A, Yazici G, et al. Effects of Ai-Chi on balance, functional mobility, strength and fatigue in patients with multiple sclerosis: a pilot study. NeuroRehabilitation. 2013; 33(3):431-7. This research study was designed to examine the effects of Ai-Chi exercises in a swimming pool on balance and mobility in patients with multiple sclerosis (MS). Poor balance and decreased mobility is a common issue with MS, and the decline often limits daily activities. Researchers recruited twenty-three females affected by MS, and divided them into two groups. The exercise group performed Ai-Chi exercises for a 60 minute session twice a week for eight weeks. The control group did a home exercise program that only involved abdominal breathing and active range of motion exercises. Upon conclusion of the program, subjects were tested on static balance, functional mobility, fatigue, and muscle strength. The exercise group showed significant improvements across all measures, but the control group did not. This shows that the aquatic exercise program is a viable option to combat the negative effects of MS. A strength of this study was the use of aquatic therapy. The researchers stated that although this therapy is widely used, more studies need to be performed to gain more knowledge. Recording results on patients is concrete evidence that these programs work. This study was published...
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...Exercise and its Benefits Cade Stidham "Exercise: 7 benefits of regular physical activity." mayoclinic. Mayo Health Clinic, 23 July 2011. Web. 16 Jan. 2013. . In the article “Exercise: 7 benefits of regular physical activity.” the authors talk about the benefits of exercise, from boosting your mood to improving your sex life. The first topic of seven is how exercise controls weight. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. Therefore causing weight loss and making you a healthier individual. The second topic exercise combats health conditions and diseases. Regular physical activity can help you prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer, arthritis and falls. The third is exercise improves mood. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. The fourth topic is exercise boosts energy. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. The fifth topic is exercise promotes better sleep. Regular physical activity can help you fall asleep faster and deepen your sleep. By exercising you use energy therefore making you drowsier and making it easier for you to fall asleep. The sixth topic is exercise puts the spark back into your sex life. Regular physical...
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...The Effects of Exercise on Health The Benefits of a Regular Exercise Program Abstract This paper will provide information pertaining to exercise and the benefits of regular exercise on health and wellness. The information provided will describe the health benefits and identify the physiological responses that occur from participating in a regular exercise program. The importance of warm up and cool downs before and after exercise, flexibility, and resistance training will be the focus for this paper. Each topic will be explained to provide a basic knowledge of each topic. This paper will also analyze the health consequences of a sedentary lifestyle. Health Benefits Regular exercise provides many physical and mental health benefits. Exercise decreases coronary heart disease, stroke, type 2 diabetes, and some forms of cancer. It also lowers blood pressure, increases coronary heart disease biomarkers, enhance insulin sensitivity, and weight management. Exercise in older adults preserves bone mass and lowers the risk for falls. Prevention of and improving mild to moderate depressive disorders and anxiety are some mental health benefits from exercising. Engaging in a physically active lifestyle enhances feelings of “energy”, well-being, quality of life, and cognitive decline and dementia (American College of Sports Medicine, 2011). Physiological Responses Exercise intensity is an important determinant of the physiological responses to exercise training. The...
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...Are you too busy to exercise? Or perhaps you find it too boring or confusing? After a long day at the office, no one feels like lugging yourself to the gym, but you can't neglect your health! Don't fret! You’re not alone… Studies show that 60% of American adults don't get the recommended amount of physical activity, and over 25% of adults are not active at all. These statistics affect our health, motivation and every day stress. We want to minimize these statistics in our community and build a new gym facility is right next door to our office! It will be available to all of our employees and other surrounding company employees for an affordable rate. White Plains is a city on the move. The population has grown by 10% each year for the past three years. The current population of White Plains is over 58,000. Most importantly, the growth has been fueled by the increased employment in the city's high-tech companies. This will attract a professional that is the target customer for our company’s new gym facility. This new facility will create profit and more productivity from our employees. Our office is 50,000 square feet and we are looking to open a 12,000 square feet gym next door located at 327 Central Avenue in White Plains. The focus of our gym is to keep the whole company involved by exposing everyone to the variety of activities and services we offer. In addition to our facility, there will be a daycare center that will keep members' children entertained while they...
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...MARKET RESEARCH MARKET RESEARCH ASSINGNMENT NO. 1 Arpit Tripathi Div C Roll no 324304 Arpit Tripathi Div C Roll no 324304 Research Interview Submitted To: Prof. Amit Sinha Research Interview Submitted To: Prof. Amit Sinha INTRODUCTION: In today’s busy world people because of their occupied calendar barely get time to keep themselves fit. But some are still there who want to keep themselves fit by taking out time from their busy schedule to do exercise and the same guys stay sound for long lives. Many have habit of doing exercise in Gym and others workout in field. Along these lines, I as a Marketing Research student is given a task to study about the behavior of the people regarding their views on exercise by conducting interviews both structured(questionnaire) and unstructured. Market research is done with a particular objective with target respondents to analyze their behavior and needs and accordingly design our product or services. The standard process for Market Research is given below, Research Interview: Interview is exchanging of ideas and information between two or more persons by asking questions and giving responses on any given topic. The objective of interview is to gain any relevant information from the respondents and implementing the same. There can be two types of interviews structured and unstructured. Structured Interviews: * Structured interview is based on a laid down pattern such as questionnaires were same type of questions...
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...Northeastern Illinois University Journal Article Review “Exergaming” in Physical Education PEMT 203Y Edgar Lay Due. 07/22/10 Instructor: Susan Remiyas, MS Edgar Lay PEMT 203Y Prof. Remiyas Due. 7-22-2010 This article was written from the view point that exercise games (Wii Dance, Dance Revolution) should be incorporated into the physical education classroom to help reach all kids who need to be physically active. This reader disagrees with this articles’ viewpoint because of the lack of social interaction, inaccurate or no feedback provided by these systems, and the overall cost of exercise gaming systems. After taking into consideration that millions of children already indulge in video gaming systems in their spare time, it seems a little excessive to add it to their school physical education curriculum. Physical education in schools not only inspires good physical fitness but also social interaction and self-expression. Although there are currently many gaming devices that require physical activity, it would be nearly impossible to include the social factors. The national standards suggest that physical education teachers should be developing appropriate social behaviors and interactions through their teaching. When learning fundamental motor skills and skill themes, students should be encouraged to participate with actual equipment under realistic circumstances. If those activities include gaming and staring at a screen...
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...***** 1 **** ***** ****** ********* ENGL 1101 March 24, 2013 The Effects of Exercise Exercise has countless effects on the human body and it plays an imperative role in one’s overall health and well-being. It provides numerous benefits for both the physical and psychological well-being. Exercise is something that can be done by individuals to help make them feel better overall. People exercise for many different reasons, for example: losing weight, defining muscle tone, or physical and/or psychological disease control and prevention. The most noticeable effect of exercise is weight loss. Daily physical exercise is ideal. However, for some people, two or three times a week can make a major difference over a period of time. Exercise alone does not necessarily translate into weight loss, as one must control what they are eating as well. Any time there is a physical burning of calories that is more than the calorie intake there will be a decrease of body fat. Once a person reaches their ideal weight, defining muscle tone is another great effect of exercise. Exercise makes muscles more proficient and more operational. High intensity exercise with only a few reps will produce strength, size, and power improvements, while low intensity exercise with many reps will produce endurance. The body’s metabolic rate is increased as its need for energy is increased, and the body becomes more resourceful. Muscle tone and muscle mass increase after the muscles tear and reconstruct...
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