Power walking
Power walking can be done at anytime, such as in your lunch hour or before or after work. It is safe, cheap and convenient. Walking is an excellent exercise for heart health and for health in general. If you walk regularly you tend to: – Feel more confident, happy and relaxed – Control your weight better – Have lower blood pressure and lower cholesterol levels – Have stronger bones – Be less likely to have a heart attack and recover better in the event of one – Be less likely to have a stroke – Be less likely to develop diabetes in middle age It is a recommended form of exercise for people recovering from heart disease because it is low impact. It is one of the most popular forms of exercise for people across all age groups. Running Running is an activity that can be done only at moderate or vigorous intensity. It is an effective aerobic activity because it involves movement of the whole body. It is important to start slowly and increase intensity as your fitness level improves. This can be done by increasing the distance run, incorporating speed play, or running in more challenging environments such as hilly areas. Swimming Leisurely swimming is sufficient to gain health benefits. Swimming laps using various strokes improves cardiovascular efficiency. As one of Australia’s favourite physical activities, swimming is an effective conditioning activity that is low impact, but uses both the upper and lower body, giving a total body workout. It is often recommended as a form of exercise for asthmatics as it helps to build up lung capacity, and for people rehabilitating from injury, due to its buoyancy effect. Cycling Like running, cycling provides a good cardiovascular workout. Cycling at a vigorous intensity (more than 16 kph) has beneficial effects on fitness. The introduction of the mountain bike has broadened the choice of terrains people can ride over. People can now ride on rugged surfaces through the bush. For those people who don’t like road riding, this is a great option. The benefits of cycling to health and fitness are well recognised. The fitness industry has endeavoured to make cycling accessible to everyone by producing stationary bicycles. These are available in most gyms or can be bought for home use. The introduction of indoor cycling classes, known as ‘spinning’, at fitness centres has become a popular fitness option. It is particularly appealing to those people who are not confident road riding or cannot afford their own bike. It is also a great option in bad weather. Weight Training Programs Weight training programs can be undertaken at home or in a gym that has the appropriate equipment. Programs can be isometric, isotonic or isokinetic. Weight training is a good option for people who want to improve the specific fitness components of strength and muscle endurance. In isometric training, muscles develop tension but do not change in length. A typical isometric exercise would be pushing or pulling against an immovable object. The best gains in fitness are made in isometric training programs using six to eight repetitions of exercises, each lasting six seconds. Isotonic weight training programs involve lifting weights through a full range of movement. This type of training requires the use of free weights and can incorporate weight machines. Isokinetic weight training involves the use of elaborate machines that allow maximum muscle tension through the full range of movement. Isokinetic machines are designed so that the muscular force exerted by the body is equalled by the resistance of the machine. Tai Chi Isokinetic weight training involves the use of elaborate machines that allow maximum muscle tension through the full range of movement. Isokinetic machines are designed so that the muscular force exerted by the body is equalled by the resistance of the machine. In the tai chi practice, the principles of balance, which include joint involvement (ankle, knee, hip), lower body awareness and posture, are explored. The benefits from this type of exercise are particularly applicable to older people, although the benefits can be enjoyed by all. Due to its focus on controlled, correct movement and balance, tai chi can benefit people who suffer from arthritis, lower back pain and stress. Pilates Pilates is a program that focuses on the development of core muscles, resulting in improved body balance, posture and alignment. Added strength and flexibility to the large torso muscles enables better control of the back and limbs, leading to improved coordination and balance. Yoga Yoga is holistic in nature, emphasising the body’s energy flow. It focuses on breathing exercises, known as pranayama, and physical postures called asanas. The specific breathing exercises address poor breathing habits and better utilise the muscles used in breathing. The physical postures and exercises improve muscular tone, strength and flexibility allowing energy to flow more freely throughout the body. Yoga is beneficial because it: re-energises the body, giving a feeling of being more powerful; reduces stress; induces calmness; improves flexibility and muscle tone; and improves immunity. Emerging Individual Fitness Activities While activities such as swimming, running and cycling represent traditional ways of improving fitness, alternative methods are constantly being promoted, many with considerable appeal. Fitness facilities and home gyms offer an array of equipment and activities that challenge our physical demands, often with the lure of burning fat or expending kilojoules. Treadmills, rowing machines and cross-trainers can be used in the privacy of your home to provide challenging cardiovascular workouts. These are also available in fitness centres, as well as elaborate weight training machines, free weights, sport-specific training equipment, step machines, and warm-up and stretch rooms. |