00:00How do you get fit? A well-directed exercise program along with a proper diet will help
00:13you to attain your goals. But when I say about a well-directed exercise program, I mean structured,
00:22disciplined and regular workouts that will help you to maintain a good lifestyle and
00:27make a good body out of it. I would like to highlight the important benefits of exercise.
00:34It's a powerful medicine which improves the overall metabolism of your body, burns the
00:40calories which results in a better functioning of your heart, reduces your weight, burns
00:47your fat and improves your fitness which is very important for a healthy lifestyle. The
00:53workouts improves the strength and endurance which is very important for your day-to-day
00:59activities. Exercise helps you to become happy because while doing the exercises, those hormones
01:08which helps to improve your mood gets into the body system and you get to be happy. Trust
01:16me, there are times in our lives when we feel sad, depressed, anxious and tense. We
01:24all go through it. But trust me, a few hours of workout in the gym, getting together with
01:30your friends will definitely get you back on track. Another important point is that
01:35the exercises helps to make your bones stronger, tone up your muscles and the exercises helps
01:43in increasing the density of your bones which prevents osteoporosis in the future. It's
01:48an energy booster and reduces fatigue. Kindly note that the lack of exercises and a sedentary
01:56lifestyle are the causes for chronic diseases like hypertension, diabetes, hypercholesterolemia
02:04and even some types of cancer. Exercises can improve your brain function, helps you to
02:11think properly, improve your thinking skills, your memory and that helps in the productivity
02:19of your work. We need to have a good sleep. After a tiring day, exercises will definitely
02:26help you to relax well and to have a good sleep. Ideally, you should have about 7 to
02:328 hours of a sound sleep and the exercises, your workouts definitely gets you to that
02:40level that you get a very very sound sleep. Workouts and regular exercises helps the production
02:48of those hormones which can make you happy, can improve your mood and subsequently you
02:54can get a good sleep. They can definitely help in reducing the chronic pain by toning
03:00up, by strengthening the muscles around those particular area. Because I come to see a lot
03:05of patients with knee problems, it's very common in the society and they may have arthritis
03:13and arthritis can never be treated, can never go. Once arthritis is sensed, it's going to
03:18be there and if you can develop those thigh muscles, the muscles around the knee, it helps
03:26in distributing the load across the knee and thus reducing the pain. It's a proven fact
03:32that exercise can boost up your sex drive. Many of us do exercise without considering
03:40our body types which sometimes amounts to doing nothing at all. I'm sure all of you
03:48would have come across quite a few people who are unhappy and complaining of not seeing
03:58the changes in their body structure which they were aiming for even though they were
04:02doing regular disciplined workouts. They may even quit the journey in the midway because
04:09they were not able to see the changes in their body, they couldn't get fit as they wished.
04:17So that's pretty disheartening. One size doesn't fit all. So we need to tailor made the exercise
04:23program according to one's body. The body type or the shape is genetic and unfortunately
04:31you cannot change it. I would like to give a small description about the body types.
04:37There are predominantly three types, ectomorphs, mesomorphs and endomorphs. The long, lean
04:46and the tall ones, they are the ectomorphs. Whatever they eat, how much ever they work
04:52out, they tend to gain less. They have a small body structure with narrow shoulders
04:58and narrow hips. They are going to work harder with heavy weights and probably need to eat
05:04pretty well. Minimal cardio workouts are recommended for them. Let's talk about the endomorphs
05:10now. They've got a bigger bony structure with a pear shaped body. They tend to accumulate
05:16fat in the mid portion and the lower portion of the body that's about the hips and the
05:21thighs. One important tip or advice to them is cardio, cardio, cardio. That's the main
05:28stay. You've got to focus on your lower portion of the body and incorporate cardio along with
05:34weight training. The weight training should include a lot of reps and should have compound
05:41exercises. That means you've got to involve multiple muscles during the time of workouts.
05:46For example, squats and lunges. You're lucky if you're on the next subgroup, the mesomorphs.
05:53They're generally well built and they tend to gain mass and build up the body pretty
06:00fast. They are very responsive. They can easily maintain their fitness level, but if they
06:06want to gain the weight and increase the size of the body, they've got to work out harder
06:12and eat pretty well. Now coming to the duration, how much do you want to spend in your gym
06:19or how much do you want to work out probably in the gym, probably in the park? Well, that
06:25depends on what you want to achieve from the exercise or from the workout. The goals set
06:32the duration of your workout. As a rule of thumb, a 30 minute moderate physical activity
06:39can keep you stay healthy. At the same time, if you want to gain weight or if you want
06:46to lose weight, you've got to be ready to devote more time during your workouts. In
06:53general, if you want to gain the muscle mass as well as to improve the body composition,
07:00the body frame, you've got to be ready to lift heavy weights for about three to four
07:06times a week. That's totaling up to about five to six hours per week. If your goal is
07:12to burn out the unwanted fat, then you've got to add an additional one to two hours
07:19of cardio along with your resistance training. Remember, the fat loss and the muscle gain
07:25is also determined by your nutrition. Take at least one day's rest. This will help the
07:32recovery of the burned out muscles which had burned out during your workouts. Intensity
07:38is an important element of your workout. Your health and fitness goals, along with your
07:44current fitness level, determines the correct amount of intensity during your workouts.
07:51When you work out at a sufficient intensity, your body grows stronger and one gets to see
07:58changes in your endurance, strength, body shape, and fitness. The intensity of the exercise
08:07can be low, moderate, or vigorous. Definitely increasing the intensity can improve your
08:13mood, improve your metabolic rate, and the caloric burnout. I came across a research
08:20paper which came out in 2019, and the finding is pretty interesting. It says that the higher
08:27intensity workouts actually reduces the risk of death. One needs to work harder to get
08:34maximum health benefits, but not to push harder beyond your limits. The adult population should
08:42get involved in at least five hours of workouts with moderate intensity, and two hours of
08:49workouts with vigorous intensity with aerobic physical activity, or an equivalent combination
08:55of moderate and vigorous aerobic physical activity. They should also get involved in
09:03those activities for strengthening the muscles with moderate intensity or higher that involves
09:10major muscle groups, and this has to be performed two or more days per week. A special advice
09:18to the elderly. They got to perform balance training and fall prevention exercises more
09:25than three times a week. Children and adolescents should perform at least one hour of moderate to
09:32vigorous physical activities daily. As part of the 60 minute or more of the physical activity daily,
09:39they should include resistance training and bone strengthening exercises at least three times a
09:46week. Exercises and fitness should become an integral part of our lives. Fitness makes you
09:55look better, give you a good body, improves your mood, give you happiness, and end of a stressful
10:06day, you can sleep well.
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