Weight training is an important key to living a full and healthy life from childhood to older age. All things being equal, we lose muscle mass as we age due to the gradual loss of efficiency in the process of cellular reproduction (the same reason your hair turns gray). Unless you add stimulation to your muscles such as weight training to maintain or to build muscle mass, you’ll lose your current muscle mass. Weight training, alone, can’t provide everything you need to get and stay strong and fit. You need good nutrition, adequate sleep, stress management, and a strong network of good relationships with friends and family for social support.
Pumping up your heart and lungs
Aerobic exercise or cardio training is necessary to keep your heart and lungs healthy and to reduce the risk of diseases such as heart disease, hypertension, and diabetes, as you age. The best form of cardio exercise for most people is walking — it’s cheap and easy, and walking requires little planning and offers a low risk of injury.
Make time for cardio activity on most days of the week — anywhere from 4 days of the week to every day — for at least 30 minutes. Your efforts count even if you only walk ten minutes at a time, three times a day. To find out more about increasing your cardio activity through walking.
Improving your flexibility
Stretching is one of the most enjoyable, feel-good exercises that improves your ease of movement and reduces your risk of injury. Stretching to improve flexibility is best at the end of your workout when your muscles are warm.
Pumping up your heart and lungs
Aerobic exercise or cardio training is necessary to keep your heart and lungs healthy and to reduce the risk of diseases such as heart disease, hypertension, and diabetes, as you age. The best form of cardio exercise for most people is walking — it’s cheap and easy, and walking requires little planning and offers a low risk of injury.
Make time for cardio activity on most days of the week — anywhere from 4 days of the week to every day — for at least 30 minutes. Your efforts count even if you only walk ten minutes at a time, three times a day. To find out more about increasing your cardio activity through walking.
Improving your flexibility
Stretching is one of the most enjoyable, feel-good exercises that improves your ease of movement and reduces your risk of injury. Stretching to improve flexibility is best at the end of your workout when your muscles are warm.
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