Those who exercise regularly may stick to the same routines for comfort, but it is important to use different routines to gain, and retain, better results through physical activity.
Resistance training, also known as aerobics, helps build energy and stamina, as well as improving heart and lung function. Another benefit of resistance training is the increase in metabolic rate, which is what helps a person burn calories even when exercise is over, as well as aiding the body’s efforts to tone up.
Resistance exercises not only improve the physical health of the person, but can also increase their metal functions. When someone performs an endurance routine, their brain releases endorphins, which are the body’s natural pain relievers and wellness hormones. According to the study “Effects of exercise” by Dinas, Flouris and Koutedakis – those who participated in resistance exercises showed less chance of developing symptoms of depression because they experienced high levels of endorphin release during and after activity.
Some forms of resistance training include long distance running, sprinting, and swimming. To see the results of these exercises, the Center for Disease Control recommends that adults ages 18 to 64 do 75 minutes of resistance exercise per week.
Strength training causes muscles to contract through external resistance. Resistance can come from using weights, dumbbells, rubber bands, machines, or your own body weight.
Strength exercises form small and microscopic tears in the person’s muscles, this tear is regenerated with new muscle tissue. By developing new muscle tissue an individual can improve their aesthetic appearance and transform their physique to make them more toned and with less fat.
According to sports psychologist Richard Weil of EMedicine Health, strength training can also help lower blood pressure levels, increase bone strength, strengthen joints, and increase a person’s metabolic rate. Some examples of these exercises include bicep curls, crunches, push-ups, and squats.
As we age, our muscles become inflexible and tense, so static stretching is recommended to combat this. The benefits of these exercises include a greater range of motion, stronger joints, better physical performance while playing a sport, and less muscle pain.
Static stretching can also help a person relax and lower cortisol levels, which in turn reduces stress levels and can lower the body’s fat percentage. These stretches can be done before or after exercise to improve flexibility. Although stretching is apparently a passive activity, it is important to warm up before stretching, in this way we help the blood flow to reach all the muscles, reducing the risk of muscle injuries. These exercises include touching the toes, head extensions and push-ups, and some yoga positions.