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Beginners Guide To Exercise

Physical exercise refers to any bodily activity that improves and maintains physical fitness and overall health. It is performed for strengthening muscles and the cardiovascular system, increasing athletic skills, weight loss or maintenance, and for enjoyment as well. Regular physical exercise boosts the immune system, and protects against heart disease, cardiovascular disease, and obesity. It also improves mental health and helps prevent depression.

Regular exercise offers physical and emotional benefits to everyone who participates. Beginners exercising for the first time, or people returning to activity after an absence, are advised to take several steps before beginning their exercise program. Get Ready - The first step to any workout routine is to evaluate your fitness according to the physical activity you have chosen. It is always wise to consult a doctor before beginning an exercise program. Anyone with major health risks should get medical clearance. Fitness Definitions - Be aware of some terms, which you are likely to encounter:

Aerobic / Cardiovascular Activity: These exercises are tiring enough to speed up your breathing and heart rate for the time being. Running, cycling, walking, swimming, and dancing fall in this category.

Flexibility Training or Stretching: This type of workout increases the range of motion of joints. Age and inactivity tend to cause muscles, tendons, and ligaments to shorten over time. However, stretching and warming up are not synonymous. In fact, stretching cold muscles and joints can make them prone to injury.
Strength, Weight, or Resistance Training: This type of exercise is aimed at improving the strength and function of muscles. Specific exercises are done to strengthen each muscle group. Weight lifting, push-ups, and exercising with stretchy resistance bands are examples of resistance training activities.
Set: This term refers to repeating the same exercise for a certain number of times.
Repetition or "Rep": This refers to the number of times you perform an exercise during a set.
Warm up: This is the act of preparing your body for the stress of exercise. Warm-up movements increase blood flow, which in turn heats up muscles and joints.
Cool Down: This is the less-strenuous exercise you do, to cool your body down after the more intense part of your workout. Before beginning, experts recommend three different types of exercise for overall physical fitness.
Cardiovascular Activity: Start by walking or running, for continuous 20-30 minutes, four to five times a week. Make sure you can carry on a basic level of conversation without being too breathless.
Strength Conditioning: Start by doing one set of exercises targeting each of the major muscle groups. When you think you can handle more, gradually increase either the weight, the number of repetitions, or number of sets. To maximize the benefits, do strength training at least twice a week. Never work the same body part two days in a row.
Flexibility Training: Such training recommends doing slow, sustained static stretches for three to seven days every week that last for 10-30 seconds.
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