Joining a health club or going to a fitness studio is a common first step when starting an exercise program, but identifying the best type of exercises for your needs can be difficult. Many common exercise programs are derived from bodybuilding workouts, which creates some confusion surrounding what to do for exercise. The focus of a bodybuilding program is usually muscle isolation exercises involving only a single joint or muscle group at a time, meaning that the individual body parts are worked as separate, discrete units.
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Exercise for basic health purposes
An example is the knee extension machine, which requires you to be in a seated position as you move a weight by straightening your legs. Yes, this action can strengthen the larger muscles of your upper thigh, but those muscles are designed to work with both your hip and knee while you're standing on your feet, not while sitting down.
A muscle isolation approach promotes maximum hypertrophy, the technical term for muscle growth, for individual muscle groups; although it is necessary for the sport of bodybuilding, it's not necessarily the most effective method when designing a workout program for the purpose of improving health or maintaining a healthy body weight. It's necessary to point out that in addition to doing exercises for only one or two body parts at a time, bodybuilders also spend many hours a week implementing nutrition and supplement strategies to achieve their desired levels of muscle size and definition, without which it can be hard to achieve the same appearance. Following a bodybuilding approach to exercise can create inefficiencies that lead to frustration for the average person.
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The human body is a series of systems interacting with one another to produce and control movement. Exercise is physical stress applied to the body. The actual types of stress, how often those stresses are applied, and how your body is allowed to recover once the stresses are removed are all important variables that determine your response to any exercise program. Movement is a skill that can be developed and enhanced with practice, and performing exercise is a function of movement.
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Learning exercises that enhance your ability to move can be the foundation for learning how to maximize your enjoyment from exercise. As your movements become more efficient and coordinated, you will start feeling better, and before you know it you will start moving more often, which is the real secret for long-term success from exercise.
Change does not occur to your body without a preceding stimulus, and exercise is a physical stress that can be applied to create many changes, including increasing muscle size, boosting definition, reducing body weight, improving aerobic efficiency, and enhancing coordination.
If the goal of exercise is to make changes to your body, it is important to work to a point of mild discomfort, not pain. Discomfort means your body is being challenged to work harder than it is used to working, whereas pain is an indication that your body is experiencing an acute overload of stress that could cause an injury. This does not mean that it is always necessary to exercise at an uncomfortably high level of intensity, but it does mean that in order to get results you should be prepared to do some higher-intensity workouts that make you feel uncomfortable while other workouts can and should be at a relatively low or comfortable level of effort.
One aspect of a healthy lifestyle that is commonly overlooked is getting enough sleep. Although
many might view sleep as just lying for hours with your eyes closed, it is so much more than that!
It gives our brain the chance to process everything we have learnt or experienced that day, as well
as to prepare for tomorrow. Sleep helps you stay focused and make decisions, and it regulates
your mood. When we sleep, it gives our body the chance to repair itself and ensure our regulatory hormones stay in check.
Good nutrition can simply be understood as balanced nutrition. This means you are getting a
balanced range of vitamins and minerals, and that you are consuming enough energy from food to
accommodate your lifestyle. This balance comes from consuming a wide variety of healthy foods
from all six food groups