A health expert in the United States declared that the exercise is not as dangerous as smoking. So, if for health reasons you have stopped smoking, for the same reason of what physical activity you have done?
Many people who live and work in a big city feel that the exercise program is a mammoth load which is very difficult to be implemented. Starting from time, cost, up to a big city environment that is not sports-friendly. While the ACSM (American College of Sports Medicine) since 1998 have established that physical activity per week is recommended for healthy adults in order to maintain health and fitness including aerobic exercise 3-5 days, 2-3 strength training sessions, and 2 – 3 sessions flexibility exercises. For busy people like you, how to implement these recommendations?
For those of you who do not have much time, here is an example of “mini exercise” to fitness. The principle of this exercise is to increase the intensity in order to reduce the time / duration required to complete a workout.
Aerobic Exercise for Endurance (Endurance) Heart-Lung
Brisk walking, running, cycling (stationary or regular bike), and swimming are examples of exercises involving nearly all major muscle, which can stimulate the heart. If your time is limited, so try to carry it out with sufficiently high intensity every time you have the time. Exercise intensity can be increased by increasing the speed of running / biking / swimming, although this way contain a substantial risk of possible injury of muscles and joints. To prevent injury, required heating (warming-up) which is optimal. Another option is to “sort out” the exercise into two parts, partly carried out early morning and partly implemented afternoon / evening.
Exercise Muscle Strength
One of the techniques perform strength training is to use a very light load and repeated as soon as possible (repetition maximum) for 30 seconds. After resting for ± 30 seconds, the practice continued in the same way for other muscles. Overall optimal muscle strength exercises involve 8-10 exercises for large muscle types of the body. Things to consider in this exercise is if you have not trained, then the rest period between sets of exercises should be extended. However, to train the muscle strength you must remember that the rest period is gradually be reduced, and at the right time plus the load force.
Flexibility Exercises
Flexibility is obtained by performing a variety of stretching exercises, which can be done anywhere and in any position. Stretching can be done while standing or sitting, and a variety of objects can be used as a tool for exercise, such as walls, chairs, cabinets, etc..
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