Exercise

I Exercise gets the heart, lungs and muscles in a good trim by stimulating the circulation and encouraging deep breathing. In this context, exercise means any activity involving a fairly high degree of physical movement that makes you breathless and sweaty if you do it vigorously. Digging in the garden or washing the car could be just as much exercise as a game of squash or an hour of cycling provided that it is done vigorously enough. Nearly all of us have at least some leisure time each day when we can do some exercise. Half an hour a day is more than enough. Whatever exercise you do, will lead you to breathe more deeply to get more oxygen into your lungs and your heart must beat harder and faster to pump blood to the muscles. The more you work your muscles and the larger the number of muscles and joints you use, the greater the physical gain.

II There are of course dangers in anyone attempting to rush into exercise after a period in which they’ve done relatively little physical activity. So for the first couple of weeks or so of your exercise program you should take it particularly easy so as to avoid strains and muscle tears. If you are over forty you should be particularly careful about starting violent exercise for the first time and if you are over fifty it’s best to see your doctor before embarking on anything too energetic for the first time. Others, such as those who are overweight or heavy smokers should also be careful before taking up anything too strenuous. And they too will be advised to ask their doctor’s advice first. This doesn’t mean that you can’t do it, just that you have to start carefully.

III There are many forms of exercise ranging from walking to a workout in the gym. No amount of physical activity harms a healthy person. The human body is adapted to take on countless forms of exertion and in fact demands it. The aim should be to take 2 or 3 exercise sessions every week of about 20 minutes each. The more you enjoy the exercises you do, the more likely it is that you’ll continue doing them. So it’s important to choose something you like doing. But remember not to try and get fit instantly – it doesn’t work like that. Start gently – enough to make you breathless and perspire and gradually work up your activity over the first four weeks. It’s likely that if you do the exercise you’ll sleep better, you’ll wake more refreshed and you’ll be a healthier person.

Exercise.

In recent years, the fitness movement has been gaining popularity all over the world. Health clubs, exercise classes, and bodybuilding centers have sprung up from Tokyo to Rome – and even Moscow. Health magazines, books, records and videotapes are selling like Michael Jackson records. And yet, despite the fitness boom, there are still many people who are unfit. This includes millions who play tennis, baseball or football. It includes millions more who work out at health clubs, pump iron or do calisthenics. The problem is, our workouts don’t make us sweat enough or breathe hard enough. We don’t run fast enough or exercise long enough.

We need to put more aerobics training in our lives. Aerobics is the system of exercise first developed by Dr. Kenneth Cooper. It involves moving vigorously and steadily over a period of twenty or forty-five minutes, so that the cardiovascular system (heart, lungs and circulatory system) works harder and supplies more oxygen to the muscles. When the oxygen reaches the muscles, it combines with fuel sources to produce energy. The more oxygen we can supply to the muscles, the more efficiently the body can utilize this oxygen, and the more physically fit we became.

There are many kinds of exercises that will help us get in shape. Three of the most popular are running, weightlifting and swimming.

Running. The best aerobic exercise is running, and the best distance runner on this planet is the human animal. Other animals, such as the cheetah, can run faster over short distances, but the human outperforms all other animals of comfortable size in longdistance running. It is this extraordinary capacity to run long and hard, even in the heat of day, that made early man a formidable hunter. Antropologists point out that primitive people, in pursuits lasting up to two days, have outrun many kinds of animals known for their great speed. Tarahumara Indians, for example, chase deer through the mountains of northern Mexico until the animals collapse from exhaustion.

Humans are the best distance runners because we have the most efficient sweat glands in the animal kingdom; no other species sweats as copiously. Our superior cooling system makes it possible for us to run long distances on hot days.

We also have a superior breathing system, enabling us to change speeds without losing efficiency. And our diet, which includes carbohydrates, allows us to store energy longer than carnivores and most other animals. All this adds up to one simple fact: we were born to run, especially to run long distances.

Weight-training. Although running is an excellent aerobic exercise it isn’t enough for total fitness. If you want to put on muscle and get stronger, the best way to do it is through weight-training. Lifting weights can make your muscles larger, firmer and stronger. And it doesn’t take very long- most people begin to see changes in the mirror within a week or so of first laying hands on iron.

Before starting a weight-training program, everyone should have some instruction. The most important thing is to take it easy at the beginning. Start with moderate weights and take a little more time Showing off how much you can lift is the easiest way to hurt yourself. As you improve, you can increase the weight and the number of repetitions. And pay attention to form. Good form may protect you from injury.

In the past weight-lifting was primarily an activity for men, but today thousands of women are pumping iron in gyms all over the world. They are changing the shapes of their bodies , becoming more muscular and athletic. While some people feel that women with big muscles are unattractive, female weight-lifters would argue that there is more than one standard of beauty, and that muscular women look better than women who are out of shape. They would also point out that lifting weights makes them healthier, stronger and more energetic.

Swimming. For all-around fitness there is no sport that can take place of swimming. Swimming builds up your limbs, heart, lungs. It improves coordination and strength, and for aerobic benefit it is almost as good as running. There is very little risk of injury, and it’s an activity you’ll probably never grow too old to do. Some people enjoy swimming because it gives them a feeling of peace. They enter a cool, wet world where there are no distractions- no one to listen to and no one to argue with. This solitude can be the most pleasant part of swimming, chance to let the mind relax as the body works, a time to relieve stress and work off tension. What’s more , swimming can build your self-esteem and help you sleep better at night.

In spite of all the benefits we get from exercise, there are still many people who don’t like to work out. Ask them why they don’t exercise and they might say that running, calisthenics and weight-training are boring. Or that they are too busy. But a good exercise program doesn’t have to take a lot of time, and it can be a lot of fun. Working out is good for the mind as well as the body. When we are in shape we feel good about ourselves and are less likely to suffer from depression. Regular exercise not only makes us look and feel better, it can actually defend us from illness and prolong our lives.

Questions:

What does “fitness movement” imply?

How is it possible for some people to play sports and still be out of shape?

What is aerobic exercise?

What is the best aerobic exercise? Why?

What advantages do humans have when it comes to long-distance running?

What is weight-training good for?

What things should you keep in mind when you start a weight-training program?

Do you think women with big muscles are attractive?

What is the best sport for all-around fitness?

What are some of the benefits of swimming?

What excuses do people give for not exercising?