Introduction to WORKOUT

Why is workout important?

Regular exercising combined with healthy nutrition is the best gift to your body. This behavior affects both physical and mental health, and as well at the same time increases the sense of satisfaction with ourselves. Regular physical activity helps to prevent many diseasesand reduce or maintain body weight.

Motivation is one of the key elements which pushes us toward our goals in life. In accordance with that staying motivated secures the right path to our selected and targeted healthy lifestyle.

How does exercising influence Your body?

1. Helps to increase energy consumption.

2. Maintain body weight.

3. Improves vital lung capacity.

4. Improves cardiovascular function and reduces the risk of heart disease.

5. Stabilizes blood pressure.

6. Affects the general health.

7. Decreases the  change for diseases and provides a longer and more quality life.

8. Boosts metabolism.

9. Reduce stress.

10. Genelar energy increase.

11. Better sleeping.

12. Lungs and heart strengthening.

Which exercises are best for me?

You are not the only one who ask that question, many people don’t know where to start and what to choose. The range of activities is that big that its even hard just to pronounce some type of sports known today. So, don’t be skeptical about it, You need to do what really motivates You and what pushes You to your chosen goal. Some of most common activities are in the table below also with amount of calories burned during that exercise in one hour.

 

Calories Burned During Exercise (in 1 hour)

Activity, Exercise or Sport (1 hour) 130 lb – 60kg 155 lb – 70kg 180 lb – 80kg 205 lb – 90kg
Cycling, mountain bike, bmx 502 598 695 791
Cycling, leisure bicycling 236 281 327 372
Stationary cycling, moderate 413 493 572 651
Circuit training 472 563 654 745
Rowing machine, moderate 413 493 572 651
Aerobics 384 457 531 605
Water aerobics 236 281 327 372
Running 590 704 817 931
Badminton 266 317 368 419
Basketball 413 493 572 651
Billiards 148 176 204 233
Bowling 177 211 245 279
Boxing, punching bag 354 422 490 558
Football (american) 531 633 735 838
Golf 266 317 368 419
Gymnastics 236 281 327 372
Handball 708 844 981 1117
Martial arts, judo, karate, jujitsu 590 704 817 931
Jumping rope, moderate 590 704 817 931
Roller skating 413 493 572 651
Playing soccer  413 493 572 651
Tennis 472 563 654 745
Volleyball 472 563 654 745
Walk 236 281 327 372
Walking downstairs 177 211 245 279
Swimming 413 493 572 651
Water polo 590 704 817 931

*Calculations are based on research data from Medicine and Science in Sports and Exercise, the official journal of the American College of Sports Medicine.

Jovan Ponjevic
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