Health; A Higher Level of Exertion.

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While a moderate increase in everyday physical activities can bring significant health benefits, researchers say that greater results are obtained with more vigorous exercise. Below are some options.

Health professionals recommend consulting a doctor before embarking on a program of vigorous exercise.

Brisk walking: Sometimes called speed walking or power walking, this is one of the more convenient ways to exercise. All you need is a comfortable pair of walking shoes and a path. Walk with a longer stride and a pace that is considerably faster than a leisurely stroll. Try to reach a speed of about three to five miles [4 to 9 kilometers] an hour.

● Jogging: When you jog, you are basically running at a slow pace. Jogging has been described as the most efficient way to achieve cardiovascular fitness. However, because of its higher impact, jogging is more likely to cause muscle and joint injury. Hence, joggers are reminded about the need for adequate shoes, stretching, and moderation.

● Bicycling: If you have a bicycle, you can enjoy a very effective form of exercise. Bicycling can burn up to 700 calories an hour. Like walking and jogging, however, bicycling is often done on the streets. For this reason you must remain alert as you ride, taking all the necessary precautions to prevent accidents.

● Swimming: You can exercise all the major muscle groups in your body by swimming. It also helps keep your joints flexible, and it can give you virtually all the cardiovascular benefits of jogging. Because swimming is gentler on your body, it is often recommended for people with arthritis, back problems, or weight problems as well as for pregnant women. Avoid swimming alone.

● Rebounding: This aerobic exercise requires the use of a small trampoline. It simply involves bouncing on the trampoline. Proponents claim that rebounding improves both blood and lymphatic circulation, increases the capacity of the heart and lungs, and improves muscle tone, coordination, and balance.

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