Best Type of Exercise
Let us examine some of the most effective type of physical activity for our body which is an amazing creation. Our body can be trained and fashioned into an ultimate machine. We can accomplish this by having proper exercise for our body.
The Best Form of Exercise for Weight Loss
As such, you’re probably wondering what is the best form of exercise for overall health physically, mentally and spiritually. Most people engage in a substantial amount of physical activity for weight loss.
They want to get going and shed those pounds fast.
Well, according to everything I’ve heard on the subject it doesn’t really matter what type of exercise you get, all and any of it is beneficial to you, your mental state and your health.
Of course, certain types of exercise contribute in different ways to your health.
Let me go over the most popular, cardio and weight training.
Cardio is awesome for cardiovascular health.
Basically, it makes your heart and your blood vessels stronger and more resilient.
This means that you could essentially handle more stress on your body, which means you can train harder and run faster.
Cardio is awesome if you’re training for a marathon or if you just want to feel better with the day to day stressors like traffic and work.
It’s also great if you happen to be under stress and you want to calm down and cool your jets for a little while.
A good walk around the neighborhood is great for anyone to relax.
On the other hand, there’s weight training.
Weight training is essentially for building strength and muscle. It can help with cardiovascular health too but not to the degree of running on a treadmill.
Basically, weight training is an awesome exercise to build physique, if you’re concerned about that sort of thing.
Another extremely nice benefit of weight training is the simple fact that more muscle demands more energy, therefore raising your metabolism and burning more fat.
So yes, although weight training is used for building physique, it is also extremely beneficial when you’re trying to lose weight.
Some people (women in particular) are worried about building too much bulk when weight training, and from everything I’ve learned, it’s basically a non issue for women as their bodies are built differently.
Unless they take steroids, bulk should not be something to be concerned about. All it really does is tighten and firm things up a bit and I’m sure a lot of women want that.
Men on the other hand, need only be concerned about bulk when they are strength training and building more and more muscle by using more and more weight. In all honesty, I don’t know too many men that are concerned with looking too bulky.
The Best Quality of Exercises to Lose Weight
For someone who is planning to lose weight, exercise is almost always a recommended part of the weight loss program. Weight is gained when the amount of calorie intake is higher than the amount of calories used up by the body.
Exercise helps to increase the body’s metabolism enabling it to burn calories and faster. Most of the time, people eat a lot more than they should, and without exercise, they are bound to get bigger and heavier.
There are two best types of exercises to lose weight. These are the cardiovascular or aerobic exercises, and the strength training. These types of exercises have different effects on the body but they all are helpful when one is trying to lose weight.
Cardiovascular exercises (or cardio exercises for short) are some of Best Kind of Exercise sometimes called aerobic exercises.
They are common exercises to lose weight because they burn a lot of calories. The prefix “cardio” refers to the word heart. They are called cardio workouts because they increase the heart rate for a sustained amount of time.
Cardio exercises have lots of health benefits including improvement of the heart muscle and blood circulation, strengthening of the muscles and the bones, improve the ability of the muscles to use fats during the workout, and increasing the body’s aerobic metabolism. The last two are especially helpful when one is trying to lose weight.
Here are a few examples of cardio exercises:
Jogging or running – is probably one of the best and most common cardio workouts being done. It’s because you can do it almost anywhere, and for free. There are also no special equipment needed, you only need a special kind of shoes and you’re good to go. Adding some sprints or running uphill can help you burn even more calories.
A singles match in tennis – is also considered an aerobic exercise. The good thing about tennis, as compared to jogging, is that you use your arm muscles a lot too, not just your leg muscles. The problem with tennis is that you need a racquet first of all, a court and a partner to play with.
Swimming – is a great way to do cardio exercises because it utilizes a lot of the muscles in your body. Injuries in swimming are minimized because the joints are supported.
Bicycling – can be done either outdoors or indoors. Using an indoor machine would be great because you can adjust the resistance. But if you’re cycling outdoors, riding uphill would be the best way to burn calories.
There are a lot more cardio exercises to lose weight but these are just a few examples to help start you off. For beginners, the common length of time to do your cardio workouts is 30 minutes.
You can gradually increase the time or intensity and frequency of your workouts as your progress. A little caution though, it is best to consult with a medical health professional before undergoing any of these exercises especially if you have heart problems or you have hypertension.
The most effective types of exercise strength training
These are exercises that aim to build the strength of both skeletal muscles and bones. It uses resistance usually in the form of weights to push the muscles beyond its normal capacity in order to build strength.
Strength training exercises are mainly anaerobic activities. They are high intensity activities performed in a series of repetition. Aside from improving muscle and bone strength, other health benefits for strength training are increase in metabolism, increase in HDL (or good cholesterol), improvement in join function as well as heart function and reduces potential for injury.
Below are a few examples of Best Type of Physical Training for strength training
The bench press – is one of the most common strength training exercises. It is performed while lying down, usually on a bench and the weights are held by both hands and it is pushed away from the body. This is aimed to strengthen the pectoral muscles.
The pull-up – can be done at home with a make shift bar. It is done by gripping the bar (either with palms facing forward or backward) and trying to pull your body up until your chin passes the bar. This gives emphasis on your biceps, your lats and part of your deltoids.
The push-down – This is done standing and pushing down a bar that id at the level of the chest. The bas is pushed until the arms are extended. This is used to strengthen the triceps.
The leg raise – This done lying sitting or lying on the floor and the legs are raised towards the shoulder. This exercises the hip flexors.
The leg press – is done by pushing a weight away from the body using both legs. This strengthens almost all muscles of the lower limb.
There are more strength training exercises that you can do, and like the aerobic exercises, you must also consult professional trainer before doing these exercises. Because the muscles are being pushed beyond their capacity, there is a risk of injury when they are done wrong.
It doesn’t really matter which type of exercises to lose weight that you choose because both of them work well. The important thing is that you do exercise because it is an integral part of not only losing weight, but in keeping your body healthy and strong.
What is The Best Type of Exercise for the Lymphatic System? Experts Say Its The Mini Trampoline Exercises
The lymphatic system needs some active help from us to do its intended job. But firstly, what is it? What does it actually do?
Lymph fluid circulates around the body through a network of channels called vessels and the flow is controlled by millions of valves. It delivers nutrients, oxygen and fats and collects waste, toxins, bacteria, parasites and excess fluids. It moves slowly, there is no pump like the heart for our blood; it only moves when our body movement stimulates it.
If lymph movement is insufficient the resulting effects are infection, illness, disease and an increase in the rate of the ageing process of the body and its organs.
We could imagine a picture to represent a poorly functioning lymphatic system. Consider it like a stagnant, still pond or slow flowing river, where the water is murky, full of algae and dead plant matter. Where as a well functioning lymph system could be imagined like a network of crystal clear, fast flowing mountain streams.
The system plays a significant role in preventing illness and in the healing process. Optimum efficiency means stronger cells throughout our body and an immune system which functions at its peak.
Okay, so what help does it need from me and why? Movement #Best Type Of Exercise is the key. An inactive body means inactive lymph.
Massage is known as a great way to stimulate the lymph system, as is exercise. Studies have shown that during exercise the rate at which the valves in the lymph system open and close increases significantly, resulting in a massive increase in lymph flow compared to that of the body’s sedentary state.
Right then, regular exercise it is. So is rebounding, or doing trampoline exercises good for the lymphatic system?
Yes, here’s what happens. Lymph fluid moves upward through the vessels, against gravity. The rhythm of the continual bouncing when doing mini trampoline exercises stimulates the lymphatic system into action, resulting in lymph fluid circulating throughout the body.
The bounce up against the gravitational pressure causes the valves in the vessels to close. As the body then moves down, the lymph fluid pressure builds to a level that forces the valves to open and forces the lymph fluid up through the valve as the mini trampoline depresses.
Direction then changes, closing the valve again on the upward bounce and so on. The continual alteration of speed and direction cause a powerful back and forth pumping action in the lymph system resulting in the stimulus for activated lymph work — doing it’s job, detoxifying, nourishing and cleansing the body’s cells.
While they are obviously beneficial and healthy forms of exercise, with regard to activating the lymph system, using a rebounder for trampoline exercises seems to have a greater effect on lymph flow.
Lymph vessels run vertically in the body, hence the up and down movement through a verticalplane while engaging in mini trampoline exercises impacts lymph fluid movement more efficiently than exercise involving an element of horizontalmovement such as jogging or running.
To quote from a NASA study, “…for similar levels of heart rate and oxygen consumption, the magnitude of the biochemical stimuli is greater with jumping on a rebounder trampoline than with running.” N.A.S.A Journal of Applied Physiology 49(5): 881-887 1980.
Aside from the lymph perspective, rebounding has significantly less impact on the joints. The above study also found that G-Force when running is greatest at the ankle, where as when jumping continually during trampoline exercises, G-Force is the same throughout the body. The ground doesn’t stretch below its surface level bringing your body gradually to a stop as your foot lands when running!
To conclude, #best type of exercise mini trampoline exercises provide worthwhile benefits to the lymphatic system, and specific studies(from NASA no less) have shown it to do so more than other types of exercise.
However, one isolated exercise program is of course just one part of a whole, one practice among many that contribute to someones all round health and wellness.