Learning how to exercise is one thing, but do you know your body's responses to the exercises imposed upon it ? Surprisingly few individuals do. In this great, progressive society of ours, people still have only a smattering of knowledge of exercise and fitness guidelines. Many have been afloat in a sea of medical, nutritional and fitness myths. But updated advice for the year 2000 has pulled the plug on many of them.
For example, the former heart-smart mantra of the low-fat, low-cholesterol diet has changed; emphasis is now placed on a diet with a heart-healthy acceptance of moderate amounts of monounsaturated fats.
As for cholesterol, aerobic exercise and strength training complement each other in this area. The former raises the "good" HDL; lifting weights has been shown to lower the "bad" LDL. It stands to reason that a combination of the two activities makes for a drug-free cholesterol adjustment.
Some of the old cardio-prescriptions have also fallen by the wayside. You can improve your aerobic capacity with moderate levels of exertion, such as rapid walking, housework, gardening and cycling at a medium pace in as little as three 10 minute sessions per day. these simple activities can lower the risk of coronary heart disease, diabetes and other ailments.
Strength training for the legs may be the best first step for the sedentary person starting an exercise regime. The major muscle groups in the legs provide a stable underpinning and are basic to most aerobic exercises.
New evidence has shown that weight training is beneficial for people with high blood pressure and is successfully being used in conjunction with cardio exercise for people recovering from heart surgery. In fact, using moderate weights may actually help lower blood pressure. Always consult your doctor before you start an exercise regime.
Any amount of exercise is good. In weight training it doesn't take many sets of any exercise to incur a benefit. If taken to failure, one good set of at least 6 - 8 reps per exercise can make a worthwhile demand on your muscles. Three sets, however, may build more muscle. A single workout per week should prevent muscle loss and two weekly workouts have been found to build almost as much strength and size as three. For better recovery, limit exercise of any one body part to twice per week. That means adjusting your schedule of exercises accordingly.
As a general rule, stick with calorie-free plain water during workouts and drink plenty before and after you train to stay properly hydrated. Thirst is an unreliable indicator, so drink water frequently during workouts. To delay your time to exhaustion, you may want to sip a sports drink that contains moderate amounts of carbohydrates and electrolytes.
It's best to stretch muscles after you warm-up, not before. Stretching a muscle group right after you exercise it (practised by bodybuilders) can lend an extra measurement of development. Hold a stretch for at least 15 seconds.
This is merely a cursory view of current thoughts on the subject of weight training. it gets more technical, of course, as you continue to train and learn. Welcome to your new lifestyle.