Those who exercise regularly may adhere to the same routines for comfort, but it is important to use different routines to acquire, and retain, better results through physical activity.
Resistance training, also known as aerobics, helps develop energy and endurance, in addition to improving the functioning of the heart and lungs. Another benefit of resistance training is the increase in the metabolic rate, which is what helps a person burn calories even when the exercise is over, as well as aiding in the body’s efforts to tone up.
Endurance exercises not only improve a person’s physical health, but can also increase their metal functions. When someone performs a resistance routine, their brain releases endorphins, which are the body’s natural painkillers and wellness hormones. According to the study “Effects of exercise” by Dinas, Flouris and Koutedakis – those who participated in resistance exercises showed less opportunity to develop symptoms of depression because they experienced high levels of endorphin release during and after the activity.
Some forms of resistance training include running long distances, sprints, and swimming. To see the results of these exercises, the Center for Disease Control recommends that adults aged 18 to 64 years do 75 minutes of resistance exercises per week.
Strength training causes the muscles to contract by means of external resistance. Resistance can come from the use of weights, dumbbells, links, machines or one’s own body weight.
The strength exercises form small and microscopic tears in the muscles of the person, that tear is regenerated with new muscle tissue. By developing new muscle tissue an individual can improve their aesthetic appearance and transform their physique to make them more toned and with less fat.
According to sports psychologist Richard Weil of EMedicine Health, strength training can also help lower blood pressure levels, increase bone strength, strengthen joints, and increase a person’s metabolic rate. Some examples of these exercises include push-ups, biceps, abdominals, push-ups and squats.
As we get older, our muscles become inflexible and tense, so the recommended way to combat this is static stretching. The benefits of these exercises include a greater range of motion, stronger joints, better physical performance when playing a sport, and less muscle pain.
Static stretching can also help a person relax and lower cortisol levels, which in turn reduces stress levels and can lower the body’s fat percentage. These stretches can be done before or after exercise to improve flexibility. Although stretching is apparently a passive activity, it is important to warm up before stretching, in this way we help blood flow to all muscles, reducing the risk of muscle injuries. These exercises include touching the toes, extensions and push-ups, and some yoga positions.