As humans
we are meant to be active, to exercise our muscles, heart and lungs, to move
about and use up energy. Although we are generally 'busy' our increasingly
sedentary lifestyles and changes in modern day diet can have a long-term
effect on our health and well being.
Consider our evolution… some 35,000 years ago, we existed as
hunter-gatherers and then as farmers working hard to survive. Over many
centuries and particularly with the onset of The Industrial Revolution we
started to become much less active. Think of all the things that we take for
granted that our ancestors never had; central heating keeping us warm, cars
for transport, and a job that for many of us is less physically demanding
than we could have expected in the past. In the most recent of times
advancing technology means that we no longer even have to get up to switch
TV channels or answer a phone call!
By
taking up a regular activity programme you can expect to see the benefits in
no time at all. As muscles, heart and lungs work harder than normal and we
soon find many of life's problems easier to cope with.
In
The Gym
There
are two main elements to a gym work out:
Cardiovascular (CV) or aerobic activity, this predominately works our heart
and lungs as well as burning off fat.
Resistance training which works our muscles giving them tone and strength.
CV (aerobic activity)
Working aerobically within your training range will produce the following
changes over a period of time:
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Heart
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Increased size of heart muscle
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Reduced resting heart rate
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Decreased risk of a heart attack
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Increased rate of survival from a heart attack
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Blood Vessels and Chemistry
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Reduced resting Blood Pressure
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Reduces the 'bad' cholesterol
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Increases the 'good' cholesterol
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Reduced risk of hardening of the arteries
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Lungs
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Increased functional capacity during exercise
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Increased diffusion of respiratory gases
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Increased vital capacity
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Psychological factors
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Improved self-image
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Improved self-esteem
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Improved self-confidence
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Increased personal satisfaction
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Reduced stress resulting from psychological strain
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Improved ability to relax
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Improved mental alertness
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Dr.
Kenneth Cooper, the "Godfather" of aerobic exercise, has said,
"You can get all the physical benefits listed above, and
many more, just by devoting 80-90 minutes a week to a CV programme".
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The following aerobic activities can be
undertaken at most gyms:
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Walking / jogging
Using the latest shock-absorbing treadmills
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Cycling
Using both the traditional upright cycle and the latest recumbent
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Cross Trainer
A popular piece of non-weight bearing CV
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Stepper
The tried and tested Stepper it's like taking the stairs without the
impact
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Rowing
The finest rower anywhere, very smooth and an excellent all round
workout
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Group Cycling
The latest 'cycling phenomenon' Working out to great music in a class
with your instructor who will help you achieve one of the best CV
workouts to be had. Classes are for all levels of fitness and you can
work to your own pace.
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Resistance Training
Resistance training has many benefits for both men and women. By training
over a regular period of time your muscle tone, or normal tension, will be
improved increasing the muscle's readiness for work. Increased muscle tone
improves posture, which leads to a better developed physique.
Following a resistance training programme you can expect, in both men and
women, to find changes in your body shape. Losses in body fat tend to be
slightly greater in women, whereas gains in muscle mass tend to be slightly
greater in men. Thus, both men and women can have positive effects on their
body composition as a result of training with weights.
Resistance training can also reduce your chance of becoming injured and help
in raising self-esteem and makes everyday chores easier to complete.
Go For It
Bodies
are similar to minds in the way that they need to be challenged. If your
activity programme always remains the same then your long-term goals of
losing additional weight or changing shape may slow down.
Being
active with another person is motivational so why not plan a work out with
others. Using another person, as a support system is one of the best ways to
increase both motivation and confidence and working out with friends and
family is fun. Think of the long-term goals that you may wish to achieve and
then break them down into small chunks that can be achieved in a 3-month pe
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And the benefits…
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One week into your exercise programme…
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Excess fat will start to burn off.
One month into your exercise programme…
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Strengthens the immune system, reducing your chances of infection.
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Controls weight means a lesser chance of developing 'adult
on set' diabetes.
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For
women, any form of weight bearing activity will slow down the
onset of osteoporosis. Activity can also aid balance, reducing the
chances of a fall.
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Activity will increase energy and boost confidence. Memory and
concentration may improve, and if you are a woman suffering from PMS,
symptoms should reduce.
Three months into your exercise programme…
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Reduction in the amount of bad cholesterol that we have in our bodies.
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This means half the chance of developing heart disease compared with
someone who is inactive.
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Reduces high blood pressure, a major cause of a 'stroke'.
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Incorporating a workout into your lifestyle
can be very simple
By
using a local gym and taking up activities that are suitable to your likes
and ability you are not only helping yourself to lose weight and tone up but
also and just as importantly keeping healthy in the long-term. Being active
is about changing for the better and being proactive in life. |
