081113 An introduction into strength and power training for all ages, continued with part 5
An introduction into strength and power training for all ages, continued with part 5
So how much time do you need to do in order to see the benefits of exercise?
Research has shown that 150 minutes of moderate aerobic exercise per week or 75 minutes of vigorous aerobic exercise per week or a blend of the two will provide good health paybacks. You may not necessarily lose weight if you exercise, but your health will improve. In fact, health improves, up to a certain point, the more you exercise and the higher the intensity is the better. Large scale studies have revealed that the risk of heart disease diminishes as the duration and intensity of the exercise increases.
If your goal is to lose weight then increase your exercise time to 90 minutes per day. However, relying strictly on exercise to lose weight is going to result in failure if you do not address our dietary habits.
Aren’t there other things I can do to improve my health without having to spend hours and hours in the gym? Yes there are!
If you are someone who would rather sit on a couch for most of your spare time then at least spend some of that time deciding how you want your estate divided up when you die at a young age. If, on the other hand, you want to make changes in your health then get up and get moving.
Spend at least ten per session, multiple times a day in some sort of movement such as going for a short brisk walk, doing chair squats, calf raises, counter top push ups, curl ups, skipping rope, and moderate stretching. Do this every day at least 5 days a week. Work up to the recommended total time of 150 minutes per week and you will notice your health improving.
Now then, the question arises; do you work out at home in in a commercial gym? The answer may seem simple enough if you have your own workout room with all the gear that you need to get stronger and more powerful. Most people don’t, so count yourself as one of the lucky ones if you do. Lifting at home certainly has its advantages.
You don’t have to dress to impress. If you are older, then this is a non issue because most of us are comfortable as we are and don’t need to make an impression on others. We are there for the work out, and not to socialize or hook up. Other reasons to stay home include:
• Working out any time your little heart desires.
• No gym fees or constant upselling of more memberships options.
• We can get equipment that fits us. It is not generic, meaning that it doesn’t fit anyone right.
However, if you insist on joining a gym consider these things before signing on the dotted line.
The cost, the knowledge of the trainers, the atmosphere (including the music or junk sounds, as the case may be), the availability of the gear you want to use when you show up to train, and whether you will be able to cancel the contract at the gym if it doesn’t work out as anticipated.
Don’t sign the contract on the spot. Take it home and go over it all. Look at the fine print. Think about what the contract says. Ponder it overnight or longer. Don’t jump into something that is going to cost you a bundle of dough without considering all the ramifications of your actions.
Once you make your decision, you will have to live with it, so take your time, and make the right one.