EXERCISE
While we were studying about health, we found out t
hat we should pay attention to what we eat, how we eat, and how much we eat. In other words, we learned about nutrition. Furthermore, we learned not only that knowing about nutrition is enough in order to maintain a healthy body, but also that keeping ourselves in motion leads us to a well-conditioned body. These are some important key findings we want to share with you.
hat we should pay attention to what we eat, how we eat, and how much we eat. In other words, we learned about nutrition. Furthermore, we learned not only that knowing about nutrition is enough in order to maintain a healthy body, but also that keeping ourselves in motion leads us to a well-conditioned body. These are some important key findings we want to share with you.
Exercise is important for both physical and mental health. Exercise can be done for pleasure as many people do, to keep fit and healthy, or it can be done based on a doctor�s recommendation.
Examples of healthy activities are walking, aerobics and yoga.
WALKING
This kind of exercise doesn�t require any special equipment, just a pair of sneakers and comfortable clothes. Fitness experts categorize walking intensity in three levels: strolling, brisk walking and fitness walking. Strolling means walking a mile every twenty minutes. Brisk walking covers a mile in about fifteen minutes. Fitness walking consists of covering a mile in about twelve minutes.
Do you know that...
�Because walkingcan be easy, convenient and an inexpensive way to exercise, it is one of the most effective exercises known to humankind?
�Walking helps us to elevate our heart rate which means that the heart is working to pump more oxygen-rich blood to our body, and as a result, our heart muscles get stronger?�Walking just two miles an hour will burn up about 200 calories every sixty minutes, and if you do this routine five days a week for one year you can lose about fifteen pounds of body fat, without changing your eating habits at all?
AEROBICS
This type of exercise consists of using the same large muscle group, with rhythm, for a period of 15 to 20 minutes or longer. It also promotes cardiovascular fitness by producing an elevated heart rate. It's fundamental for this kind of exercise where feet play an important role, to be aware of the type of shoes to wear. There are fast and lateral movements for which wearing an adequate pair of shoes for exercising is crucial to avoid bodily injuries. Indeed, before starting any exercises, be sure your shoes are securely tied to prevent accidents.
Do you know that...
�The term aerobics has indicated a specific physical routine accompanied with music since the 1980's?�Stopping suddenly while doing aerobics can lead to muscle cramping and dizziness�this is the reason for the cool down part at the end of every aerobics routine?�Aerobics can help us to improve our bone strength in different parts of our body such as our spine, legs and heels?
YOGA
This is not a religion, but this is an ancient practice that helps us to create a sense of union between our body, mind and spirit. Yoga, rather than building muscles, builds muscle tone. The practice of yoga makes our body stronger and more flexible. Practicing yoga leads to a healthier life style through the discipline we need for this positive behavior. The science of yoga has many different techniques. Hatha Yoga, the physical path, is the most famous technique known in America.
Do you know that...
�The word �Yoga� comes from the Sanskrit root Yug, which means �to join� or �to yoke?��The inverting, twisting and compressing movements and postures of yoga help us to improve our blood circulation?�Yoga vocabulary includes words such as, �asana� which means yoga postures and �pranayama� which means breathing?
Some of our classmates have some stories about exercise:
At one time I didn�t care about exercise, only what I used to do as a daily routine. One day talking by phone with my friend about the relationship between health and exercise, I told him that I didn�t think I should go to a gym to exercise because I didn�t have to lose weight. He told me, �It�s not only for losing weight, but it�s for being healthy and keeping in shape.� Finally, I agreed. Then, he told me about a membership offer at the gym he went to. One cold morning he called me and asked me, �Elba, are you ready to go to the gym and exercise today?� After a little silence, I said �Yes, yeah, I�m ready.� That�s how I decided to get my two year membership at the gym where I�m taking aerobics classes two times a week. A few days later, I was walking on the street with my friend. He was telling me stories and making me laugh, and suddenly I told him �Stop, stop!� He asked, �Why?� I replied, �Because I can�t laugh. That man is killing me with the aerobics.� He laughed and said, �Stop joking! That�s because you are a beginner!�
-Elba Duarte
I started really understanding the yoga philosophy when I injured my ankle two years ago. Before that time, my practice of yoga was just a physical exercise. I experienced the benefits of integrating exercise and meditation while I was thinking about my pain during the sessions. After
some time, my ankle was totally cured. Now, I know that yoga may help to prevent different diseases related to the heart and lungs and could even help to correct body posture and prevent pain and injuries. When I hear people complaining about back or neck pain or talking about their usual stress at their job, I recommend that they take at least one session of yoga practice a week.
some time, my ankle was totally cured. Now, I know that yoga may help to prevent different diseases related to the heart and lungs and could even help to correct body posture and prevent pain and injuries. When I hear people complaining about back or neck pain or talking about their usual stress at their job, I recommend that they take at least one session of yoga practice a week.
-Sonia Portugal
Once I started exercising with a friend. We went to a gym and exercised routinely. We were very excited because we had started doing something that we wanted. We kept going to the gym for a couple of weeks, and at the beginning we were very tired because our bodies were not used to exercising. In those days we felt better and enjoyed those sessions a lot. But I stopped going to the gym because I had to move to the U.S. My friend keeps going and he is really happy. I�m planning to join to a gym in order to keep fit.-Jorge Brea
There are many kinds of exercise programs. We have some examples:Program for young adults1) Stretching 5 minutes2) Walking 10 minutes3) Running 15 minutes4) Stretching 5 minutesNote: take 1 minute for relaxation between each exercise.Program for women 30-35 years old1) Stretch for 15 minutes. Stretch your head, neck, shoulders, chest, triceps, calf, quadriceps, back, and hamstrings.2) Slow walk for 5 minutes3) Brisk walk for 10-15 minutes if you�re a beginnerBrisk walk for 15-30 minutes if you�re intermediateBrisk walk for 35-45 minutes if you�re advanced4) Cool down for 5 minutes. Stretch your body and focus on: ankles, calf, quadriceps and hamstring
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