Aerobic exercise, which includes dancing, jogging, and walking, should be the foundation of your beauty-health fitness plan.
That’s because aerobic exercise trains the heart, lungs, and cardiovascular system to process and deliver oxygen more quickly and efficiently to every part of the body, including those “appearance-enhancing” parts such as your skin, nails, and the roots of your hair. As the heart muscle becomes stronger and more efficient, a larger amount of blood can be pumped with each stroke. Fewer strokes are then required to rapidly transport nourishing oxygen through the body. Wondering what type of aerobic exercise keeps you healthiest? Those that you like. When you enjoy an activity, you’re more likely to get up off the couch, put on your workout clothes, and get moving. Ideally, you should aim for 5 aerobic workouts per week. A positive side effect of weight-bearing aerobic exercise is an increase in bone density, which keeps your bones strong. Wondering why weight-bearing exercise increases bone density? Every time your body impacts against the ground, your bones are gently stressed, which causes them to produce new cells to withstand the stress. It is these new cells that increase bones’ density. Strength training Strength training – exercise such as weight lifting, push-ups, and pull-ups – is often an overlooked part of a beauty-health fitness plan. And that’s too bad, because it’s a great way to burn weight-making calories, keep your metabolism humming along at an efficient clip, give a pleasing firmness to arms, legs, tummies, and other muscles and encourage good posture (slumping, slouching, and stooping can be the result of weak muscles). Furthermore, strength training helps maintain strong, dense bones, which, as already noted, is important if you want to avoid osteoporosis. If it’s been a while since you worked out, or if you are severely overweight, are pregnant, or if you have a medical condition, do not embark on any kind of fitness program without first contacting your doctor for guidelines. Strength training helps you develop your muscles. The more developed your muscles, the easier it is for you to move heavy loads (this includes your body), whether they require carrying, pushing, pulling, or lifting. Strong muscles also allow you to participate in sports that require strength, and to physically withstand the rigors of day-to-day life.
Aim to do two to four strength-training workouts per week, allowing at least a day between workouts to let your muscles rest. If you vary the types of workouts you do each time you go to the gym, you are more likely to stick with it. Doing the same routine each time can be boring and demotivating.
Author Ricky Hussey