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    Thread: Exercise: How Much Should We Need?

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      Lightbulb Exercise: How Much Should We Need?



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      If you ask anyone if what is exercise, they probably would tell that it is an activity that involves mostly your physical body. Or, one would tell that exercise is an act of moving and working your body in a routine or plan, depending on what works best for your body. We normally define exercise as a physical activity that is done to improve our body’s overall health and well-being. Sometimes, exercises could be habitual and structured if one is targeting a certain part or parts of the body. Here are some types of exercise that can be done according to one’s needs:

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      1. AEROBIC OR CARDIO EXERCISE

      “Aerobic” means with oxygen. This exercise is also called cardio exercise. It builds up our cardiovascular and respiratory strength, making our heart and lungs strong and healthy. Aerobic exercise increases the rate of your heart and breathing while also increasing the oxygen intake and circulation of your body that is needed by your muscles. Here are some examples of aerobic exercises/activities:

      A. Walking/Strolling
      B. Running
      C. Dancing
      D. Playing Sports
      E. Cycling

      How Does It Work?

      When we are doing an aerobic exercise (like the ones mentioned above), the tendency is it makes our heart beats faster at the same time lets our blood pressure rise. This results in the exchange of oxygen in the muscles rapidly. Oxygen contributes greatly to the production of Adenosine Triphosphate or ATP, an energy needed by the muscles. Not only it benefits the cardiovascular and respiratory system, but also our immune system.

      When and Where To Do Aerobic/Cardio Exercise?

      Health experts suggest that doing cardio exercises in the morning can have an advantage, especially when it is done outdoors. While it is proven that exercising under the sun can affect your routine, it has benefits like:

      (1) When exposed to sunlight, our body makes vitamin D or “the sunshine vitamin” that plays a vital role in sustaining protein production, electrolyte metabolism, and muscle functioning;
      (2) It makes the bones healthy;
      (3) It makes the heart strong.

      However, be sure to take enough exposure to sunlight as it may cause serious skin diseases like sunburn, skin aging, and in worst cases, skin cancer. Research states that during summer or spring, it is enough to have a 10 to 20-minute exposure of sun, but in the winter season, you still have to need about 2 hours of sun exposure. Moreover, it depends on how much skin is exposed to the sun. The more skin exposed, the lesser exposure time is required.

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      2. ANAEROBIC OR RESISTANCE EXERCISE

      Anaerobic differs from Aerobic because the term “Anaerobic” means without oxygen. This exercise is also called resistance exercise. It strengthens the muscles, as well as improves the mass and stamina of our body. The anaerobic exercise starts to produce energy that is needed by the muscles when the intensity of exercise was reached. Carbohydrates rapidly convert into power that fills the muscles’ needs. Here are some examples of anaerobic exercises/activities:

      A. HIIT or High-Intensity Interval Training
      B. Weightlifting
      C. Sprinting
      D. Bodyweight exercises
      E. Planking

      How Does It Work?

      Anaerobic does not include oxygen for energy production instead, it uses 2 types of energy namely Adenosine Triphosphate-Creatine Phosphate or ATP-CP and Glycolysis. The ATP-CP provides energy for intensified training exercises that last for about 1 to 10 seconds only. On the other hand, Glycolysis breaks down sugars that are immediately converted into energy. This type of exercise benefits our muscular system.

      When and Where To Do Anaerobic/Resistance Exercise?

      Anaerobic exercises are best done indoors at any time of the day. Why? It is because this type of exercise has a lot of work to do, making it difficult to cope up with the heat of the sun. This exercise is enough to drain the energy out of your body as we all know that sweat (especially if exposed to sun) can make us really uncomfortable while doing something. Here are some places where you could do your resistance exercise:

      (1) At home
      (2) At the gym
      (3) At the covered court

      But, it still depends on every individual’s preference. One might love to do exercises or workout under the bright sun? There is no problem at all. Always remember that excessive exposure to the sun will lead to illnesses.

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      BENEFITS OF EXERCISE

      This topic is so usual and I think every individual knows the benefits of exercise but let me enumerate it for you. Here are the benefits of exercise:

      1.Exercise encourages the maintenance of weight;
      2.Exercise expands the ability to manage the lactic acid, which increases the body’s lactic threshold. Meaning, it makes the body work longer and stronger;
      3.Reduces stress and depression. While you are exercising, you release the unwanted tension and pressure in your body thus making it relaxed;
      4.Regulates your blood circulation and makes your heart healthy by lowering your blood pressure;
      5.Enhances your stamina and reduces your fatigue;
      6.Strengthens your bone and protects your joints;
      7.Can be a good mood booster;
      8.Reduces the risk of having a chronic disease;
      9.Triggers the brain to focus more and aids decrease memory loss and;
      10.Relaxes the body and brain, making it better to sleep.

      FOR HOW MUCH?

      Now, the real question is: HOW MUCH SHOULD YOU DO? Maybe you are wondering how long will it take or how much exercise should you do in order to have those benefits? Well, the thing is, it depends on the composition of your body how or which type of exercise you are involved with. It was proven that a series of short-paced exercises are as good as the long-paced exercises. Furthermore, it is suggested to do at least 150 minutes/2 hours of aerobic exercise if your age varies from 19 to 60 years old and at least 75 minutes/1 hour of anaerobic exercise. If you are feeling more confident, try interval exercise. Interval exercise is a type of exercise that consists of combining light with heavy exercises alternatively. However, you should know what your body needs the most or what are you aiming for. (Is it weight loss, muscle toning, etc.?)

      As a general goal, one should maintain a daily exercise of at least 30 minutes to keep your body regulated and healthy. Also, it is also important to be active daily. Maybe a short brisk or a 10-minute strolling or jogging won’t hurt your body. Take the first step for a change. If you have read this article, it is a sign that you should start to exercise. Remember, many studies have proven that people who exercise regularly can live longer than those who do not. Live a long and healthy life!
      Sphiandrea


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