Home Fitness Refined

• 19 September 2020
• Local News
• 2465 Views

SEARA understands what matters most when you are considering purchasing a single piece of home equipment or building a complete home gym. Along with having the right fitness solutions, we also know that having the basic knowledge of the benefits from your exercises combined with helpful recommendations from industry experts and finally staying consistent with your exercises are key factors towards achieving your health and fitness goals. Remember prior to starting any exercise, please consult your physician for your safety.

Benefits of Exercise

We generally understand why exercise is important for us. But knowing its precise benefits can also keep us motivated towards our health and fitness goals. Below are some of the most important benefits of exercising:

• Controls body weight
• Combats health conditions and diseases
• Enhances the immune system
• Improves mood and self-esteem
• Boosts energy
• Promotes better sleep

What is Moderate Versus Vigorous Intensity?

Moderate intensity activity should raise your heart rate, make you breathe faster and make you feel warm enough to start to sweat.

Vigorous-intensity exercise will make you breathe hard, increase your heart rate significantly and make you hot enough to sweat tremendously.

If you still can’t determine how intense your workout is, an easy way to do it is the “Talk Test”. For moderate intensity, you can talk but can’t sing. For vigorous-intensity, you will not be able to say more than a few words without taking a breath.

Examples of moderate-intensity exercise include:

• Brisk walking (100 steps per minute)
• Gentle cycling (8.05-14.48 Kilometers per hour)
• Biking (slower than 16 Kilometers per hour)

Examples of vigorous-intensity exercise include:

• Running
• Rowing
• Jumping rope

Recommended Amount of Exercise

Exercise is most effective when we know what is minimally required so that we can adjust accordingly depending on your health and fitness goals.

• The World Health Organization (WHO) recommends at least 150 minutes a week of moderate cardio exercise or 75 minutes a week of vigorous cardio exercise, or a combination of moderate and vigorous cardio exercises. The guideline suggests that you spread these cardio exercises throughout the week and between 20 to 30 minutes sessions based on your intensity levels.
• Strength or Resistance exercises for all major muscle groups at least 2 times a week with 8 to 12 repetitions and between 2 to 4 sets. Make sure to rest and allow your muscles to recover for at least 48 hours before your next session.

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