Annuaire et Recherche Thématique
www.mayoclinic.com
-
- Fitness training: 4 elements of a rounded routine - MayoClinic.com :: fitness training
Apercu : Like many health goals, achieving overall physical fitness is a balancing act. A rounded fitness training routine covers each of the elements of good health. When your aerobic capacity is high, your heart, lungs and blood vessels efficiently transport and deliver large amounts of oxygen throughout your body. Aerobic exercise helps you in your daily activities. It helps your heart, blood vessels, lungs and muscles complete routine tasks and rise to unexpected challenges, such as running to your car in pouring rain. The key to achieving aerobic capacity is to find fitness training activities that you enjoy and can do regularly. Add variety and increase your motivation by trying different types of aerobic activity, such as dancing, bicycling or water aerobics. Aerobic exercise at least 10 minutes in length is required to obtain health benefits. Muscular fitness refers to the strength and endurance of your muscles. The more fit your muscles are, the easier your daily tasks become, whether they include lifting groceries, raking the yard or pushing a vacuum cleaner. Strength training can help you improve your muscular fitness. Training options include using free weights, resistance bands, weight machines or your own body weight to increase muscular strength and endurance. Fitness training that includes more than one option will help ensure greater overall muscular fitness. Flexibility is the ability to move your joints through their full range of motion. Fitness training activities that lengthen your muscles increase your flexibility. One way to become more flexible is to include stretching exercises in your fitness routine. Yoga and tai chi, if performed correctly, can be effective for improving flexibility. No matter what type of stretching exercises you choose, make flexibility training an integral part of your fitness plan. These core muscles provide the support system for almost any activity or motion your body makes. They help you maintain stability and balance during your daily activities. A strong midsection helps combat poor posture and low back pain. It also helps prevent falls, especially in older adults. Whether you create your own fitness training plan or work with a personal trainer, make aerobic fitness, muscular fitness, flexibility, and core strengthening for stability and balance a part of your overall exercise plan. Factoring in these four fitness elements can help you live a longer, healthier life. A single copy of these materials may be reprinted for noncommercial personal use only.
Voir Fitness training: 4 elements of a rounded routine - MayoClinic.com - Weight training: Improve your muscular fitness - MayoClinic.com :: weight training
Apercu : Weight training can help you tone your muscles, improve your appearance and fight age-related muscle loss. Your friends enjoy using the weight machines and free weights at the fitness center. And you see the results of their hard work toned muscles and an overall improved physique. Weight training might not be as time-consuming as you think. Weight training is a type of strength training that uses weights for resistance. Weight training challenges your muscles by forcing them to adapt to the stress of the weights. Theories on the best way to approach weight training abound, including countless repetitions and hours at the gym. But research shows that a single set of 12 repetitions with the proper weight can build muscle just as efficiently as can three sets of the same exercise. At the proper weight, you should be just barely able to finish the 12th repetition. In just 20 to 30 minutes, you can do a complete series of weight training exercises for your arms, shoulders, abdomen, chest, back and legs. Once your muscles, tendons and ligaments get used to weight training exercises, you may be surprised at how quickly you progress. Once you can easily do 12 repetitions with a particular weight, increase the weight by up to 10 percent at a time. To give your muscles time to recover, rest one full day between exercising each specific muscle group. Many people choose to work the major muscle groups at a single session two or three times a week. Tuesday work your legs, and so on. For most people, short sessions just two or three times a week are more practical than extended daily workouts. You can be there 20 to 30 minutes two to three times a week and see significant improvement. Lean muscle mass naturally decreases with age. But weight training can help you reverse the trend at any age. Studies show that weight training and other types of strength training can improve quality of life and the ability to complete daily tasks for adults even in their 80s and 90s. You may even improve your mental health and reduce the risk of depression all heavy reasons to include weight training in your fitness program. How many sets for best results? A single copy of these materials may be reprinted for noncommercial personal use only.
Voir Weight training: Improve your muscular fitness - MayoClinic.com - Slide show: Core exercises with a fitness ball - MayoClinic.com :: fitness ball
Apercu : One way to strengthen your core muscles is to do core exercises with a fitness ball. You can begin a core exercise routine with a fitness ball, or use one to liven up your current exercise routine. Balls are sized according to their diameter, with the correct size based on your height. Most people do best with a slightly deflated 55-centimeter (cm) or 65-cm ball. The softer the ball, the less difficult the exercise will be. Perform each of the following core exercises five times. As you get stronger, gradually increase to 10 to 15 repetitions. A single copy of these materials may be reprinted for noncommercial personal use only.
Voir Slide show: Core exercises with a fitness ball - MayoClinic.com