At age 4 Wilma Rudolph contracted polio. At age nine, she amazed doctors when she removed her metal leg brace and began to walk without it.
When she was 13, Wilma decided to become a runner. She entered a race and came in last. For the next few years, every race she entered, she came in last. Everyone told her to quit, but she kept on.
Then one day, she won a race … and then another … and then every race she entered thereafter.
Eventually, in the1960 Summer Olympics in Rome, she went on to win three Olympic gold medals in track and field! Wilma chose activity over atrophy (weakness) and became a winner.
Likewise, your body is a miraculous machine, but if you don’t use it, you will lose it.
Lets take a quick look at The Human Physiology and What happens to the body during exercise?
The entire body is affected. Muscle fibers contract and release, the heart pumps more rapidly, and the lungs work harder to get more oxygen to the body. These actions trigger increased enzyme reactions, nerve stimulations, metabolic enhancement, and more.
Exercise is an awesome event! A much needed event for your body to function at it’s best! Many who depend upon the movement-cure could, by exercise, accomplish more for themselves than the movements can do for them. Furthermore need of exercise causes the bowels to become enfeebled and shrunken. Exercise will strengthen these organs that have become enfeebled.
Exercise can help you to:
Did you know there are two different types of muscles?
Muscles involved in anaerobic (needing minimal oxygen) exercise are known as “fast twitch” muscles.
To increase your strength, these muscles must be challenged with a task they haven’t been required to accomplish before. These muscles “learn,” enlarging to strengthen in case they run into the same task again. Weight training that focuses on lifting heavier weights with less frequency targets these muscles.
“Slow twitch” muscles are responsible for endurance activities and are used in aerobic exercise. (Needing lots of oxygen)
Although they don’t “bulk up,” they are responsible for significant calorie burning. So you could run, power walk, swim or simply get into your garden and sweat whilst working in God’s nature and making something beautiful!
I personally enjoy a mix of activities. From walking to running, to stand up paddling, playing tennis, rock climbing or even just stretching. (I have now bought a konga DVD and am loving it in the privacy of my lounge room..)
What exercise do would I advice anyone of any age to do? Probably walking. Why? Because in walking, all the muscles are brought into action. Blood circulation is also greatly improved through walking and the active use of the limbs will be of the greatest advantage to invalids.
They used to say heart fitness is best achieved through exercise that keeps your heart rate at a consistent pace. To get your heart as healthy as possible, your pulse rate needs to stay between 50 to 75 percent of your target rate during sustained aerobic activity.
I believe Interval training is great to strengthen your heart, however, if you would like to stick to keeping your pulse rate between 50 to 75 percent of your target rate, check out the calculation below...
Your specific rate can be calculated using the formula below:
220 (Which is the heart rate max) - (Your age) = target heart rate in beats per minute.
Example: I am 35 right? lol
(220 - 35 = 185 beats per minute.)
If you are 21 your target heart rate will be 199 if you are 53 it will be 167 if you are 49 it will be 163 and so on…
HOW DO YOU MEASURE THIS?
Start your exercise and when you feel your heart rate is up, then stop and measure your pulse counting the beats in a minute.
So what are you waiting for? Get out there and get healthy. I promise you, you will feel amazing!