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Regular Exercise
The term 'use it or loose it' can be applied to many things in life, such as our talents, ideas, thoughts, actions, and the health of our psyche, minds and bodies. In other words, the more we make use of what we have (such as the body) now, the more it can grow to be of better use to us in the future.

Health Benefits Of Regular Exercise

Regular exercise is a necessary component of achieving and maintaining optimum health. Exercise increases energy, flexibility, strength, endurance, production of hormones and other body chemicals, such as DHEA, HGH, serotonin, testosterone and endorphins. Exercise also helps to regulate blood pressure, cholesterol, blood sugar, hormones and body weight, improves immunity, detoxification, nutrient absorption, digestion, metabolism, blood circulation and oxygenation, and promotes the growth of new brain and nerve cells, thus improving memory, learning and cognitive ability.

Aerobic Exercise

Swimming, jogging, biking, dancing, power yoga (i.e., a form of yoga performed in a swift, flowing manner) and other aerobic exercises strengthen the entire body, especially cardiovascular and respiratory systems. Aerobic exercise increases respiration, expands lung capacity, stimulates circulation, and helps maintain muscle tone. True aerobic workouts increase the body's oxygen production and consumption by increasing the pulse to what is called a 'target heart rate', and keeping it there for at least 15-45 minutes. To calculate your own target heart rate, get an average maximum heart rate first by subtracting your age from 220, then multiply this number by 50-85% depending on the intended intensity of exercise workouts.

Resistance Exercise

Resistance exercise could rightfully be called anaerobic exercise, because although it increases metabolism and consumption of oxygen, it does not increase the production of oxygen as aerobics do. Resistance exercises such as weight training and bodyweight calisthenics increase bone density, tone and build muscle. Building muscle is actually accomplished by ripping tears in the muscles, which stimulates the growth of new muscle to fill in the gaps (thus the term 'ripped'). Heavier weights and fewer repetitions build muscle, while less weight and more repetitions tones muscle and increases endurance.

Custom Fitness Routines

There are generally three basic phases of any exercise routine, including warming up, working out, and cooling down:
  • Warming Up: begin with a light aerobic workout, gradually increasing the pace until you begin to perspire (but are not out of breath), then maintain this level of activity for about 10-15 minutes.
  • Working Out: both aerobic and resistance exercises should be performed at least three times per week. Resistance exercise could for example be done one day, then aerobic exercise the next, and so on for six days, leaving a day to rest. Thirty to sixty minutes of aerobic or resistance exercise should be sufficient for this phase of the exercise routine.
  • Cooling Down: spend 10-15 minutes gradually reducing the pace, deep breathing and stretching to cool down, increase circulation, flexibility, relaxation, and reduce cramping.
To help prevent insomnia, regulate sleep cycles and burn calories more efficiently, exercise in the first part of the day rather than the latter. Exercise routines should also start off light, increasing in difficulty over time as strength and endurance increases.
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