Editor’s Note: Make Exercise Part of Your Routine

The most important part of exercise is getting into a regular schedule, so that it becomes part of your weekly routine. I advise mixing cardiovascular exercise (commonly called “aerobic” exercise) with core strengthening.

When doing cardiovascular exercise, aim for a minimum of at least 45 minutes, three times per week. To get the maximum benefit from this type of exercise, make sure that you are at your target heart rate at least half of the time you are exercising. You can calculate your target heart rate by subtracting your age from 220.

Also, interval training, which has you alternate between moderate- and high-intensity activities, is great for weight loss and for keeping you focused on your exercise. Interval training can be done on any machine on which you can adjust the resistance, such as a treadmill or elliptical trainer.

Your “core” is a group of muscles that surround and stabilize your spine. Maintaining a strong core takes pressure off of your lower back and can improve your balance and stability. It may help to think of your core as a cylinder that wraps completely around the inside of your torso, from your pelvis up to your rib cage. Your core includes your abdominal and pelvic muscles, as well as the muscles in your lower back.

There are many exercises you can do to strengthen your core; for some examples, visit the Hospital for Special Surgery’s website at www.hss.edu and use the search term “core exercises.” If you prefer classes, Pilates or yoga are both forms of exercise that focus heavily on the core muscles.

The key to any exercise program is to stay with it. Mix up your exercise regimen periodically, go with a friend to keep you on schedule, listen to music or books on tape, or find an exercise program on television. If you get off of your exercise schedule, try something new to get you started again, and remind yourself that exercise is one of the most beneficial things you can do for your health.

Exercising with a friend will help you stick to your plan.

–Editor-in-Chief Orli R. Etingin, MD

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