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Exercise For Fitness And Health

Physical exercise is important for health and fitness. Get the most out of it by exercising the right way.

The Benefits Of Exercise

Physical changes

Your muscles and tissues will strengthen, unwanted fat will disappear and shin tone will improve, giving you that "glow of health".

Internal Changes

Your heart and lungs will be able to work more efficiently and your stamina will increase.

Less Illness And Injury

Your coordination will improve and you will become less prone to injury. You will get fewer coughs and colds.

Weight Balance

You can maintain your ideal weight.

Mental Well-being

You will be more relaxed and productive in your work and social life. You will be able to handle stress better.

How Do I Exercise?

Each exercise session should include:

Stretching And Warm-up (5 to 10 minutes)

This prepares you for exercise, keeps you flexible and prevents injury. You may also do some calisthenics such as push-ups and sit-ups after warming- up.

Aerobic Exercise (20 to 30 minutes)

Carry out your selected physical activity, keeping your heart rate within its target range for at least 20 minutes.

Cool-down (5 to 10 minutes)

This is similar to the stretching session and helps bring your body back to a resting state.

How Much Exercise Should I Do?

Remember the FIT formula:

Frequency (How Often?)

Three to five times a week, with one rest day between each exercise day.

Intensity (How Hard?)

Exercise hard enough so that your heart rate stays within a certain target range. This range varies according; to your age and can hr read from the table shown below.

Time (How Long?)

Your heart rate should stay in its target rang for 20 to 30 minutes continuously. You should also spend 5 to 10 minutes warming-up before exercise and 5 to 10 minutes cooling-down after exercise.
Age (Years) Target Heart Rate (Beats Per Minute)
20 120-180
30 115-170
40 110-160
50 100-155
60 95-145

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