Introduction
Modern lifestyles and advancement in technology has led to a decrease in physical exercises. This is despite that it has many benefits to health of an individual. It helps in reducing the prevalence of numerous diseases such as cardiovascular disease. The identification of the benefits of physical exercises will assist me and other students in living healthy lives. Previous research indicates that students who exercise perform better in public schools (Wiley-Blackwell par. 4). This report discusses the benefits of physical activity, types, amounts and preparations for physical activity. It also explores the benefits of physical exercises in reducing the risk of cardiovascular disease.
The Benefits of Physical Activity
I would derive many benefits by increasing my in physical exercises. These include a reduction in the problem of managing chronic diseases, controlling weight and improvement of general body stability. Physical activity affects the state of mind and eventual performance in class and other duties (Tracy par. 1)
In the U.S inadequate physical exercise increases both medical and financial risks from chronic infections such as coronary Heart disease, stroke, obesity, premature death, depression, anxiety and hypertension. Physical activity also affects other body systems function such as musculoskeletal, respiratory cardiovascular and endocrine systems which in turn decrease anxiety, depression and improves mood. This is beneficial in the performance of daily tasks (Center for Disease Control par 6-8).
Preparing for Physical Activity
I should consider the duration of time, frequency, Intensity and type of exercise. (I will use a physical activity readiness questionnaire (PAR-Q) to determine if we need to consult a doctor for further examination before we engage in exercises (Gareth par 1-4). Warm-ups prepare the body for physical exercise whereas cool-downs assist the body to recover from a strenuous activity. Exercising no less than three days a week and choosing diverse activities would make it more thrilling to keep fit.
Fitness clubs have the right environments where trained professionals can tailor personal exercise programs. In areas where there is extreme weather it is advisable to consider mall-walking as an exercise. We are of different ages, sexes and our health status varies. Therefore the choice of a certain exercise activity will depend largely whether or not I am taking any medication, my health status and availability of equipment. However I should star with less tiring exercise before entering more vigorous activities (Gareth par 2-4).
The correct Amount of physical Activity
The right amount of physical activity is determined by use of FITT formula (Frequency, Intensity, Time and Type) of the exercise. Often, exercising 3-5 times a week is recommended and the time of the day the exercises are undertaken is immaterial. On intensity, one should exercise till he/she breaks into sweat but still be able to talk. For how long should one exercise is relative, initially exercise for short periods then increase the time taking as long as your body can accommodate as per intensity parameter. The type of exercise undertaken may vary with individuals but in all cases, the big muscles of the body like the biceps and triceps muscles should be involved in the exercise as they make the bulk of a human body (The care group 1).
The correct type of physical activity
The physical Activity Pyramid is a guide for developing one’s own physical activity schedules as determined by his/her lifestyle. At the base, the pyramid recommends much more active activities, aerobics at the second level, and leisure activities on the third level and at the tip the focus is cutting down on sedentary lifestyles. The type of physical activity one should do is dictated by his/her lifestyle (Nicollet par. 3). Individuals who hardly do physical activity should start with activities at the base of the pyramid which are much less physically involving. They should have realistically set goals and work towards them. People who do some physical activities are better keen on the activities at the middle of the pyramid while those who often do physical activity should opt for a mixture of aerobics and leisure and try avoiding sedentary lifestyles (Nicollete par.5).
Cardiovascular fitness
Cardiovascular fitness refers to the ability of heart muscles, lungs and the entire circulatory system to work harmoniously in delivery of adequate blood and oxygen to all the body tissues. To realize this fitness, physical exercises are paramount. Physical exercises help to reduce body weight while strengthening body muscles including heart muscles. This will make the body more resilient and able to tolerate stress (Gigantino par. 4). These exercises help reduce cardiotoxic form of cholesterol known as Low Density Lipoproteins (LDL), hence maintaining normal blood circulation and blood pressure and thus minimizing chances of cardiovascular diseases like stroke. To achieve this, I will dedicate 30 minutes for cardiac exercise each day by doing aerobics or taking a walk up a steep hill early in the morning or in the evening.
Strength and Muscle Endurance Fitness
Muscular Endurance and strength comprises of such elements as, Body composition, Cardiovascular Endurance, Muscular strength which is muscular capacity to exert utmost resistance and flexibility (Fitness components par 1). This fitness helps to enhance lean body mass and boost strength. With improved resting metabolism, I will be protected from low back pain and joint pains as well as muscular injuries. This will be coupled with abridged danger of osteoporosis in addition to maintaining normal blood pressure and High Density Lipoprotein levels which are cardio protective. The training principles for Progressive Resistance Exercise are mainly three and were described by DeLorme and Watkins about 60years ago. They include performing minute number of repetitive activities till fatigue but allowing sufficient time to rest in between the exercises which allows recovery and finally to boost resistance as the capability to engender force is increased (Taylor, Karen, Dodd and Diane Par.1).
Flexibility
Flexibility exercises are very essential for my fitness plan. They consist of movements which help to increase the elasticity of my muscles. These exercises elongate the connecting tissue attached to a muscle. They enhance my body posture and can be beneficial if I have back injuries. They also reduce painful muscles and provide relaxation. Correct stretching principles include static stretching which involves controlled elongation of muscles to the furthest comfortable point without pain. It is important to warm-up before stretching. This helps in blood circulation. Stretching prior to an exercise and after an exercise decreases the likelihood of injuries during exercise and improves muscle dynamism. Bouncing movements should be avoided. Muscles are stretched best when they relatively warm (Sigh par 2-4).
My three Month fitness Programme
This table indicates the day, type and time for different activities. It represents a full week’s activities.
The program will be three months based on a four weeks rotation of exercises and life activities e.g. walking and sports which I do daily. From the table I will be performing at least three aerobic activities every week to enhance my cardiovascular form and help in performing the other exercises. It will also reduce my susceptibility to muscle injuries.
For each day in the morning I have assigned thirty minutes in the morning to perform aerobic, muscular, and flexibility exercises. For a start I will be warming up. This will raise my muscle temperatures followed by stretching exercises from my body top for example, neck and shoulder to my legs, ankles and toes. This should take about ten minutes before changing to a cardiovascular or flexibility activity. The last five minutes of the exercise time will be dedicated to cooling down
In the evening each day I will be participating in a sport activity that. For instance on Mondays I will be playing basketball which is my favorite sport for at least thirty minutes, on Tuesdays I will be playing soccer which enhances the body’s lower muscles such as the hamstrings, the calf muscles and gastrocnemius (Sigh par 6-3).
There are different exercise activities for each day of the week. I will use circuit training in each day to ensure that I complete one type of exercise before moving to the next. I will also do interval training which comprises of fast and slow exercises. This are alternated until the allocated time for an activity is completed.
Conclusion
This personalized fitness programme for three months is an important tool for maintaining a complete state of health. It sums up the various benefits derived from physical exercises. Using the correct amount and type of physical activity helps build body strength and enhance cardiac activity consequently reducing the burden of chronic illness. The three months personal exercise program requires self discipline to time to effect. Although occasionally exercises are associated with minor injuries, the benefits of a personal exercise plan prevail over the risks involved. Effective Personal exercise programmes are fundamental to students since we are able to acquire lifelong activity skills helpful in adult stages.
Works cited
Center for Disease Control. Physical activity and health: a report of the surgeon general. Centers for Disease Control and Prevention. 2009.
Fitness Components. Sports Conditioning Titles. n.d.
Gareth, Jones. Aerobic Fitness for Older Adults. Active Living Coalition for Older Adults. 2003.
Gigantino, Joe. Benefits to Exercise: Cardiovascular Fitness. 2009. Web.
Nicollet , Park. Physical Activity Handouts. Pyramids of Health, Park Nicollet Healthsource. 2002. Web.
Singh, Mike. Stretching Flexibility Exercises – When Should You Stretch For Best Flexibility Gains. Stretching Flexibility Exercises – When Should You Stretch For Best Flexibility Gains. 2006.
Taylor, Nicholas, Karen, James, Dodd, Peter and Diane, Lywke. Progressive Resistance Exercise in Physical Therapy: A Summary of Systematic Reviews. American Physical Therapy Association. 2005. Web.
The Care group. The FITT Formula Recommendations 2000. Web.
Tracey, Yap. Examining the effect tailored messages have on intentional physical activity. Northern Kentucky University. 2008.
Wiley-Blackwell. Physically Fit Kids Do Better In School. Science Daily. 2009. Web.