“Exercise is a celebration of what your body can do. Not a punishment for what you ate.” - Anonymous
Introduction | Amount | Main Categories | Workout Types | Benefits | Risks | Final Thoughts | Takeaway Points | References | Disclaimer
Introduction
Regular exercise is one of the fundamentals of human health. Our bodies have been designed to move. Not only does exercise allow us to control our weight, but it also impacts our overall mobility, the functioning of our muscles and joints[1] as well as our mental health[2].
According to the WHO " 1 in 4 adults do not meet the global recommended levels of physical activity".
Today's lifestyle of an average adult is mostly sedentary. The majority of our job-related tasks involve working behind the computer. We spend, on average, 8 hours a day sitting down. Next to that, traveling to and back from work requires physical activity only if we choose to walk or bike instead of taking a car or using public transport. Therefore, unless you intentionally dedicate a part of your day to some physical activity, it is highly likely that you are not getting enough movement. In such a case, you are depriving your body and mind of some of the great benefits regular exercise has to offer.
How much exercise do we need?
The amount of time we should dedicate to working out depends on our age, health status, and the intensity of the exercise. The general recommendation[3] for an adult person [age 18–64] who has no underlying health conditions is 150–300 minutes of moderate-intensity physical activity in a week, or 75–150 minutes of high-intensity physical activity every week. To better define what moderate and high-intensity activities are, take a look at these examples:
Moderate-intensity physical activity:
walking vigorously,
mowing a lawn,
playing doubles tennis,
water aerobics,
riding a bike with moderate speed.
High-intensity physical activity:
hiking,
lifting heavy weights,
playing singles tennis
doing high-intensity sports such as football [soccer], basketball, volleyball,
cycling at high speed.
Main Categories of Training
There are four categories of exercise, and each serves a different purpose and benefits our body in different ways:
Endurance training involves exerting high levels of physical effort for a sustained period of time. We distinguish two types of endurance training: cardiovascular endurance and muscular endurance. Cardiovascular endurance training takes place when we run, cycle, do various team sports, dance, or hike. Muscular endurance training, on the other hand, focuses on the repetition of each exercise, such as push-ups, sit-ups, or squats, for a sustained amount of time.
Strength training, also known as resistance training, aims at increasing the strength of your muscles. The most popular types of strength training are bodyweight exercises as well as free-weight lifting. Bodyweight workouts can be coupled with the use of different strength-building stationary machines or equipment, such as dumbbells, kettlebells, resistance bands, etc.
Stretching or Flexibility Training is a form of exercise that helps you maintain overall flexibility and mobility. Not only is it a preferred physical activity for the cool-down period [passive stretching] after a workout session, but it can also be performed as a warm-up [active or dynamic stretching] before training.
Balance training focuses on developing strong muscles around the core and legs. These groups of muscles are fundamental to the daily activities we perform, such as walking, standing, lifting, reaching, and, most importantly, maintaining an upright position.
What types of workouts are there?
To many of us, the word 'workout' brings to mind a set of preplanned exercises that we perform during a certain amount of time. The fitness industry has been very active in developing such training plans, which are tailored to fulfill the particular needs, goals, and expectations of the customer. But whatever idea we decide to go with in terms of our physical activity, we need to make sure that it fits our interests, lifestyle, and daily schedule. Here are some examples of activities to choose from:
Sports: whether it is an individual or team sport, it will be a great choice. It's best if it fits your interests and, therefore, will keep you motivated to stay physically active.
Cardio workouts are a vast array of activities that elevate your heart rate and can be done either indoors or outdoors. Cardio workouts have different intensity levels, ranging from low intensity to high intensity. Low- to moderate-intensity training includes such activities as running, swimming, and cycling. High-intensity workouts include sprinting and HIIT [high-intensity interval training], among others.
Weight-lifting workouts incorporate a variety of training methods, such as endurance, strength, and even cardio. They focus mainly on the number of repetitions and set schemes.
Pilates's main focus is building strong core muscles. It is a low-impact exercise that aims to improve overall flexibility and postural alignment.
Yoga incorporates mind-body practice. It is another low-impact exercise that comes with different difficulty levels. It integrates physical postures with the practice of breathing and meditation. Yoga has many variations. Hatha yoga, Karma yoga, Raja yoga, Tantra yoga, Bhakti yoga, and Jnana yoga
Various bodyweight workouts can be tailored to particular needs and capabilities. They include a variety of training and usually do not require extra equipment.
Fitness classes: almost every gym offers a variety of different activities, ranging from dancing and aerobics to spinning. Singing up to a class can help you stay motivated while working towards your fitness goals.
It is worth pursuing whatever type of physical activity you enjoy. Staying active impacts both our bodies and minds. It makes us feel better about ourselves and helps us develop a positive attitude toward life.
The Benefits of regular exercise
Regular exercise is one of the key factors contributing to our overall health. Next to healthy eating habits and proper sleep, exercise impacts every aspect of our well-being. As mentioned before, our bodies have been made to move, and movement is a crucial component in:
The Risks associated with Exercise
Risks are inherent in all forms of physical activity. Awareness of how to exercise and not overdo it will help reduce its occurrence. The most common injuries include:
Musculoskeletal injuries refer to a wide variety of injuries to the muscular and/or skeletal systems of our body caused by strenuous exercise. It can affect bones, joints, muscles, tendons, cartilage, ligaments, and other tissues, and it is associated with pain, aches, and tenderness.
Overtraining syndrome takes place when we do not take enough time to recover after strenuous training. There is a sense of fatigue associated with it, which could affect performance as a whole and result in injury.
exertion-related sudden cardiac death[19][20]. Sudden cardiac death during exercise is not a common phenomenon. It requires an underlying condition such as coronary artery disease, hypertrophic cardiomyopathy, myocarditis, various arrhythmias, and other cardiovascular problems[21]. Regular exercise improves cardiovascular health.
Marathon-induced cardiac fatigue[22] - extreme endurance exercise such as marathon running has been found to negatively impact cardiovascular health. Strenuous training can promote coronary artery calcification [CAC][23], which is a leading cause of cardiovascular disease.
If you are an individual with no underlying health conditions and you choose a moderate-to-vigorous type of exercise, the benefits of regular training outweigh its risks. Guided physical exercise can help you avoid overtraining and potential injuries. Fitness instructors can be of great help if you need assistance in establishing your workout routine and learning about safety measures during your training.
Final Thoughts
Physical exercise is essential to our health. Undoubtedly, it is one of those key factors that helps us maintain our strengths, mobility, and flexibility and improves the quality of our lives. If we pair it with healthy eating habits and a sufficient amount of sleep, it might be a recipe for a long and healthy life. To reach our daily movement goals, we have a variety of options to choose from, and we should be able to find something that suits our lifestyle and interests. Furthermore, changing some of our habits, such as taking the stairs instead of the elevator or escalator or biking instead of driving a car, can trigger the need to become more active.
Takeaway Points
Physical activity is a key factor in our health.
Exercise is beneficial for both our body and mind.
A moderate and vigorous workout routine has the best health outcomes.
Strenuous exercise can have a negative impact on cardiovascular health.
Make sure to match the type of training with your level of fitness and health status.
References
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