Tips to Create a Workout Plan for the Best Results

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Tips to Create a Workout Plan
for the Best Results
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• Aerobic exercise will help prevent heart disease,
  reduce your risk of osteoporosis and stroke, and
  other conditions. But it wont give you the kind
  of muscle you need for sports, or the body shape
  you want, or a better figure for bathing suit
  season.
• Some people try to get all those benefits from a
  single type of activity. They go from gym to yoga
  class to aerobics class to dance class and work
  out for 2 hours/day, 5 days/week, doing the same
  thing over and over again. Thats not an optimal
  schedule it would be like drinking only water
  during the day instead of drinking water plus
  fruit juice or wine or caffeinated coffee. You
  need variety.

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How to build an optimal exercise plan? Most of
these activities are familiar. But there is a
difference between moderate and
vigorous. Moderate exercise is any physical
activity that covers enough energy requirements
to raise your resting metabolic rate by 3 to 5
percent of your age-specific value. Vigorous
exercise is any physical activity that raises
your metabolic rate by 10 percent of your
age-specific value or more.
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• Strength Training
• Strength training doesnt always seem like the
  most logical thing to do, but it has many
  benefits. Isolation exercises are some of the
  best for improving bone density, which is
  important because bone loss is the primary
  contributor to osteoporosis. Strength training
  also strengthens your muscles, which helps
  prevent injuries and speeds recovery from
  injuries. For example, if you twist your ankle,
  strength training can help you avoid a chronic
  disability that occurs when your ankle becomes
  weak.

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Aerobics Exercises (Cardio) Aerobic exercise is
the most important thing you can do for your
health. Aerobic activity probably accounts for
only 10 percent to 15 percent of the health
benefits that accrue from physical activity, but
it is the most critical component. The cardio
part of aerobic exercise is necessary but not
sufficient. Whats more important is that you
must also engage in strength-building activities,
which are anaerobic in nature. Strength-building
activities involve movements with weights or
resistance bands that work your muscles against
resistance, so they develop greater strength,
endurance, and power. Strength-building
exercises are necessary to maintain muscle mass
and improve balance and coordination.
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• Balance Exercises
• There are a number of reasons why older adults
  may find it harder to maintain a sense of
  balance. They may not be able to maintain the
  same physical activity levels as they were
  earlier in life, or they may have less control
  over their environment than they once did. They
  may be experiencing changes in vision.
• Symptoms of poor balance include
• Unsteadiness.
• Falling without warning.
• Tripping over furniture or objects
• on the floor.
• Other problems with coordination.

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Flexibility Exercises If you are like most
people, when you sit down you often collapse in
on yourself. Your back and shoulders are bent
forward. Your arms are up around your face. Your
hands clasp your knees or grope in the air. You
may cross your legs or put your feet up on a desk
or chair or tap them against the floor. If you do
this, its likely that you are sitting in the
wrong way for your body type, height, and general
health. The solution is easy with some practice
just bend your knees and touch your toes or
stretch out across the floor on all fours. It
will take a bit of effort at first, but it is
worth it for your health and function.
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• There are lots of ways to improve flexibility
  besides bending over in front of a mirror. Do
  yoga exercises walk backward with weights on
  your shoulders lift heavy objects with your
  legs perform deep breathing exercises take hot
  baths practice tai chi play tennis frequently
  dance.
• If you arent sure about doing it yourself, you
  can take the help of Oakleigh gym experts. They
  have the requisite knowledge and understanding to
  help you plan out your workout.

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