Any diet plan or healthy living recommendation always includes the exercise component. As a general rule, exercising for an hour twice a week will keep one healthy and maintain one's fitness level. Exercising three times a week will improve one's level of fitness.
For complete overall health, there four types of exercise are recommended. Many people tend to do one or two of the three types, but to ensure overall health, flexibility, strength and endurance, all three need to be part of an ongoing regimen. The three types of exercise are:
- stretching and exercises to strengthen the core (muscles of the stomach, lower back and butt) and all muscle groups
- cardiovascular and aerobics exercises
- weight lifting
- energy exercises
Stretching and Exercising the Core and All Muscle Groups
The most popular exercise routines to strengthen the core and stretch all the main muscle groups are yoga and Pilates. Both these exercises have grown in popularity in recent years and in fact a new trend has developed, which is called Yogilates and combines elements of both systems. Developed by Jonathan Urla in 1997, the exercises are done to soothing music and they promote fitness, strength and flexibility. The routine is often combined with meditation.
Cardiovascular and Aerobics Exercises
Cardiovascular exercises, popular known as cardio, are essential to exercise the heart muscle, which is an important muscle of the body. Forever faithful, it never stops working, even when all other muscles are at rest during sleep. To maintain a healthy heart and live a long life, these exercises are perhaps the most important of all.
There are many cardiovascular exercises to choose from, many of which combine stretching and flexibility training as well. Jogging, dancing, martial arts, running, biking, hiking all belong in this category, as long as they are done with enough intensity to increase the heart rate. Each age has its optimal heart rate and most gyms have charts of target rates posted.
The cardiovascular exercise that has gained great popularity during the last two decades is the step class. A great way to increase the heart rate, most step designs include optional risers so that the step can be increased in height when a person's fitness rate improves and a greater challenge is required.
Weight Lifting
Weight lifting strengthens the bones and promotes the absorption of calcium, as well as building strength and muscle mass. Working with weights is often added to an aerobics exercise routine and is incorporated in most classes offered by gyms. Most exercise machines incorporate weights, but free weights are an easy way to get started.
It is a good idea to make note of the weights lifted and the number of repetitions completed, so that one can compete against one's own past results. Most trainers recommend lifting weights in series of eight or ten repetitions, then taking a minute or two to relax and continuing on to the next series. Depending on fitness level, two or three repetitions are usually recommended.
Energy – the Fourth Category of Exercises
The fourth category of exercise is more to do with increasing the energy flow of the body rather than working to strengthen the physical. The gentle movements of Tai Chi and Qi Gong (pronounced "chee gong"), for example, belong in this category. Imitating the movements from nature, they are exercise routines that can be practiced by people of all ages and fitness levels. Combined with simple breathing techniques, these exercises are great for relieving stress, as well as boosting the immune, respiratory and cardiovascular systems.
The easiest way to fulfill the Rule of Four is to plan a schedule and to start by exercising at least three times a week – one for each of the three physical types, and then adding a fourth to enhance one's energy and feeling of wellbeing. That way variety will help make it interesting and not so repetitious so that a trip to the gym can become enjoyable, rather than tedious.
References:
Pilates: Webster's Timeline History, 1637-2007. Icon Group International, Inc. San Diego, California: 20009.
Holden, Lee. 7 Minutes of Magic: Recharge Your Body Each Day with Qi Gong. New York, New York: 2007.
Chuen, Lam Kam. Step-by-Step Tai Chi. Fireside (Simon and Schuster, Inc.). New York, New York: 1994.
Pahmeier, Iris and Niederbaumer, Corinna. Step Aerobics: Fitness Training for Schools, Clubs and Studios. Meyer and Meyer Sport (UK) Ltd.: 2001.
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