Exercise is a particular form of physical activity (generally planned), executed with the intent of gaining fitness or other health advantages. Exercising at a health club, swimming, cycling, running, and sports such as golf and tennis, are all kinds of exercise.
Intensity of an Exercise
How can you tell if an action is considered moderate or vigorous in intensity level? If you are able to talk although executing it, it’s moderate. If you have to stop to catch your breath after saying a couple of words, the the exercise is considered vigorous.
Depending on your fitness level, a game of doubles tennis would likely be moderate in intensity level, although a singles game could be more vigorous. Also, ballroom dance would be moderate, however aerobic dance just as zumba could be considered vigorous. Once again, it’s not simply your choice of activity; its how much effort it demands.
How Should an Exercise be Designed?
Ideally, an exercise regimen should include components designed to improve each of the following elements:
Cardio-respiratory endurance: This will increase your ability to engage in aerobics — through exercises such as brisk walking, jogging, running, cycling, swimming, jumping rope, rowing, or cross-country skiing. As you reach distance, reset your goals higher or shift to a different exercise to keep challenging yourself.
Muscular force: You are able to improve muscular strength most efficiently by lifting weights, utilizing either free weights like barbells and dumbbells or lifting machines.
Muscular endurance: Develop your endurance with calisthenics (conditioning exercises), weight training, running, and swimming.
Flexibility: Work to improve your level of flexibility through stretching exercises that are done as part of your workout session or through yoga or pilates workouts that contain stretching elements.
Incorporating physical activity in your daily life is a great beginning. For example, park a couple of blocks from your destination to get in a little walking. But no matter the amount of physical activities you engage in through various daily tasks, to truly accomplish fitness goals, you’ll need to incorporate structured, vigorous exercise into your weekly schedule to help you accomplish even more of your fitness and health goals.