Get your heart pumping

by PAUL PEROY
from Lifestyle Fitness

Health studies of late are revealing alarming rises in all health risks. Australia is now one of the worst countries in this respect. Don’t be another statistic. Take action.

With half of all Australians classified as sedentary, similar numbers overweight or obese, heart disease killing 36 percent, half of women and a quarter of men suffering osteoporosis, four out of five having some kind of back pain, a quarter suffering from a form of depression, and one in four with diabetes -” and that figure is predicted to rise alarmingly over the coming years -” is it any wonder we are considered to be in the midst of a health crisis?

Though it is alarming, you can dramatically decrease all the risk factors and keep yourself out of these statistics with approximately 30-60 minutes of exercise three times a week. On top of that, it will make you look and feel great.

Decreased body fat and improved body image, increased energy levels, improved brain function and increased bone density help promote growth and strength. Then there are the higher levels of endorphins (the happy stuff), the clearing of toxins from the body, reduced anxiety, stress, fatigue, better sleeping, the decrease in the risk of injury, lower cholesterol and blood sugar levels, and better circulation that come from regular exercise. The benefits are invigorating and well worth the time taken.

I guess the question on all your lips is what type of exercise should I participate in? The answer is simple -” any form of exercise will benefit you. Each individual form of exercise has unique advantages for your wellbeing and we require a little of each to keep us clear of health risks.

Cardiovascular or aerobic exercise, described as anything that gets your heart pumping at an elevated rate, includes everything from an aerobic class or brisk walk to running and even dancing. Its unique benefits include:

-¢ the most effective heart workout

-¢ great calorie and body fat burning

-¢ endurance

-¢ decreased appetite

-¢ conditioning, so you can make it up that flight of stairs or dance the night away

-¢ muscle toning.

Resistance training is weight-bearing exercise. It ranges from weightlifting and body resistance to static exercises such as yoga and Pilates poses. Some benefits you will achieve with this training are:

-¢ the building of muscle mass, which in turn will decrease body fat

-¢ toning

-¢ heart conditioning

-¢ strength

-¢ endurance.

Stretching is a discipline which lengthens your muscles, connecting your mind with your body and generally rebooting your body’s computer.

Most group fitness classes and personal training sessions will have an element of this. Some great examples are yoga, Pilates, meditation and stretch classes. This will help:

-¢ reduce muscle tension

-¢ maintain and increase range of movement

-¢ improve mental alertness

-¢ decrease the risk of injury

-¢ postural improvements

-¢ abdominal and core strength

-¢ create calmness and eliminate stress

-¢ tune your mind into your body.

So if looking great isn’t enough to get you up and active, get your motivation by thinking of the benefits to your health and your quality of life.

The average Australian spends more than 40 hours a week working so we can afford the things we enjoy in life. Doesn’t it make sense to take three hours a week to work on our bodies to give us the energy and confidence we need for work and play?

So what are you waiting for? Take the paper with you and go for a walk.

info: For further health, fitness, diet and lifestyle articles sign up for our monthly e-newsletter at www.lifestylefit.com.au.

Did you know? Evidence shows that a modest weight loss of 5-10 percent of your starting weight will result in significant health benefits as well as positive economic and personal outcomes.