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You've probably heard countless times how exercise is "good for you. Getting the right amount of exercise can rev up your energy levels and even help improve your mood. Experts recommend that teens get 60 minutes or more of moderate to vigorous physical activity each day. Here are some of the reasons:.
The three parts of a balanced exercise routine are: aerobic exercise, strength training, and flexibility training. Like other muscles, the heart enjoys a good workout. Aerobic exercise is any type of exercise that gets the heart pumping and gets you breathing harder. When you give your heart and lungs this kind of workout regularly, they get stronger and are better at getting oxygen in the form of oxygen-carrying blood cells to all parts of your body.
If you play team sports, you're probably getting at least 60 minutes or more of moderate to vigorous activity on practice days. Some team sports that give you a great aerobic workout are basketballsoccerlacrossehockey, and rowing. But if you don't play team sports, don't worry — there are plenty of ways to get aerobic exercise.
How to start exercising: a beginner’s guide to working out
These include bikingrunning, swimmingdancing, in-line skating, tenniscross-country skiing, hiking, and walking quickly. The heart isn't the only muscle to benefit from regular exercise. The other muscles in your body enjoy exercise too. When you use your muscles, they become stronger. Strong muscles are also a plus because they support your ts and help prevent injuries.
Muscle also use more energy than fat does, so building your muscles will help you burn more calories and maintain a healthy weight. You don't have to lift weights to make your muscles and bones stronger.
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Different types of exercise strengthen different muscle groups, for example:. Strengthening the heart and other muscles isn't the only important goal of exercise. Exercise can also help the body stay flexible, meaning that your muscles and ts stretch and bend easily. Being flexible may also help improve a person's sports performance. Some activities, like dance or martial arts, require great flexibility. But increased flexibility also can help people perform better at other sports, such as soccer or lacrosse.
Sports and activities that encourage flexibility are easy to find. Martial arts like karate, ballet, gymnasticsand yoga are good choices.
Stretching after your workout will also help you improve your flexibility. One of the biggest reasons people drop an exercise program is lack of interest: If what you're doing isn't fun, it's hard to keep it up. The good news is there are tons of different sports and activities to try to see which one inspires you.
When picking the right type of exercise, it can help to consider your workout personality.
Overcoming obstacles to exercising
For example, do you like to work out alone and on your own schedule? If so, solo sports like running, biking, or snowboarding could be for you. Or do you like the shared motivation and companionship that comes from being part of a team? School sports, intramural leagues, club teams, and pick-up games are great ways to stay active with others. You also need to plan around practical considerations, such as whether your chosen activity is affordable and available to you. Activities like horseback riding may be harder for people who live in cities, for example.
You'll also want to think about how much time you can set aside for your sport. It's a good idea to talk to someone who understands the exercise, like a coach or fitness expert at a gym. He or she can get you started on a program that's right for you and your level of fitness.
How to start working out
Doctors know that most people benefit from regular exercise, even those with disabilities or medical problems like asthma. If you have a health problem or other concern like being overweight or very out of shapetalk to your doctor before beginning an exercise plan. Considering the benefits to the heart, muscles, ts, and mind, it's easy to see why exercise is wise.
And the great thing about exercise is that it's never too late to start. Even small things can count as exercise when you're starting out — like taking a short bike ride, walking the dog, or raking leaves. Reviewed by: Mary L. Gavin, MD. Larger text size Large text size Regular text size. Rewards and Benefits Experts recommend that teens get 60 minutes or more of moderate to vigorous physical activity each day.
Here are some of the reasons: Exercise benefits every part of the body, including the mind. Exercising causes the body to make chemicals that can help a person feel good. Exercise can help people sleep better. It can also help some people who have mild depression and low self-esteem.
Plus, exercise can give people a real sense of accomplishment and pride at having achieved a goal — like beating an old time in the meter dash. Exercise helps people lose weight and lower the risk of some diseases.
10 amazing ways exercise boosts your health
Exercising regularly lowers a person's risk of developing some diseases, including obesitytype 2 diabetesand high blood pressure. Exercise also can help keep your body at a healthy weight.
Exercise can help a person age well. This may not seem important now, but your body will thank you later.
For example, osteoporosis a weakening of the bones can be a problem as people get older. Weight-bearing exercise — like jumping, runningor brisk walking — can help keep bones strong. Aerobic Exercise Like other muscles, the heart enjoys a good workout. Strength Training The heart isn't the only muscle to benefit from regular exercise.
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Different types of exercise strengthen different muscle groups, for example: For arms, try rowing or cross-country skiing. Pull-ups and push-ups, those old gym class standbys, are also good for building arm muscles.
For strong legs, try running, biking, rowing, or skating. Squats and leg raises also work the legs. For abdominal and core strength, you can't beat rowing, yoga or pilates, planks and crunches. Flexibility Training Strengthening the heart and other muscles isn't the only important goal of exercise. What's Right for Me?