Introduction
Strenuous exercise is any form of physical activity that requires intense effort and increases your heart rate. This type of exercise is important for improving your overall physical health and can have a positive impact on your mental wellbeing too. In this article, we’ll explore what is strenuous exercise, the benefits it offers, different types of exercises that fall into this category, how to get started with strenuous exercise, common mistakes to avoid, and tips for making it part of your regular routine.
Definition of Strenuous Exercise
The American College of Sports Medicine (ACSM) defines strenuous exercise as “any activity that requires an intense effort and significantly increases your heart rate.” Examples of activities that fit this definition include running, swimming, HIIT workouts, and weightlifting. While any type of exercise can be strenuous depending on the intensity you put in, these activities are generally more demanding than others.
Benefits of Strenuous Exercise
Regularly participating in strenuous exercise has many benefits. According to the Centers for Disease Control and Prevention (CDC), some of the most notable ones include:
- Improved cardiovascular health
- Reduced risk of chronic diseases
- Stronger bones and muscles
- Increased energy levels
- Better balance and coordination
- Improved mood and self-confidence
In addition to the physical benefits, strenuous exercise can also help improve your mental wellbeing. A study published in the journal Frontiers in Psychology found that participating in strenuous exercise can reduce symptoms of depression, anxiety, and stress.
Types of Strenuous Exercise
There are three main types of strenuous exercise: cardiovascular exercise, strength training, and high-intensity interval training (HIIT). Let’s take a look at each one in more detail.
Cardiovascular Exercise
Cardiovascular exercise involves activities that increase your heart rate and breathing rate. Examples of cardio exercises include running, walking, cycling, swimming, and rowing. According to the CDC, adults should aim to do at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week.
Strength Training
Strength training is any exercise that uses resistance to build muscle. This type of exercise can be done with free weights, machines, elastic bands, or even bodyweight exercises like pushups and pullups. The American Council on Exercise recommends doing two to three strength training sessions per week.
High-Intensity Interval Training (HIIT)
HIIT is a type of exercise that combines short bursts of high-intensity activity with periods of rest or low-intensity activity. For example, you might sprint for 30 seconds followed by a minute of jogging. HIIT workouts are great for burning calories and can be done with any type of exercise. The ACSM recommends doing HIIT workouts two to three times a week.
Getting Started with Strenuous Exercise
If you’re new to strenuous exercise, it’s important to take the time to set yourself up for success. Here are some tips to help you get started.
Set Realistic Goals
It’s important to set realistic goals when starting a new exercise program. Start with small, achievable goals and build from there. For example, if you’re just getting started with running, start with a goal of running for 10 minutes three times a week and gradually increase your distance and frequency over time.
Find a Routine That Fits Your Lifestyle
When creating your exercise routine, make sure to choose activities that you enjoy and that fit into your lifestyle. If you don’t like running, try cycling or swimming instead. And if you’re short on time, look for ways to incorporate short bursts of activity throughout your day.
Consider Working with a Personal Trainer
Working with a personal trainer can be a great way to get started with strenuous exercise. A trainer can help you create an individualized plan that meets your fitness goals and provide guidance and motivation to keep you on track.
Common Mistakes to Avoid When Doing Strenuous Exercise
While strenuous exercise can offer many benefits, it’s important to note that there are certain risks involved too. To stay safe and get the most out of your workouts, it’s important to avoid common mistakes such as:
Not Warming Up Properly
Before doing any type of strenuous exercise, it’s important to warm up properly. A good warmup should include dynamic stretches and light cardio to prepare your body for the workout ahead. Not warming up properly can lead to injuries.
Doing Too Much Too Soon
It’s important to start slow when beginning a new exercise program. Doing too much too soon can lead to burnout and injury. Start with shorter, lower-intensity workouts and gradually increase the intensity and duration of your workouts over time.
Not Listening to Your Body
It’s important to listen to your body and pay attention to any signs of fatigue or pain. If something doesn’t feel right, stop and take a break. Overexerting yourself can lead to serious injuries.
Tips for Making Strenuous Exercise Part of Your Routine
Making strenuous exercise part of your routine can be challenging, but there are some steps you can take to make it a little easier. Here are some tips to help you stay motivated:
Make Exercise a Priority
To make exercise a priority, it’s important to schedule it into your day like any other task. Set aside a specific time each day for your workout and stick to it. This will help you stay consistent and ensure that you find the time to exercise.
Set Aside Time for Exercise
Setting aside time for exercise can help you stay motivated. Try setting a goal of exercising for 30 minutes a day, five days a week. This will give you something to work towards and help you stay on track.
Be Consistent and Have Fun
Finally, remember to have fun and be consistent with your workouts. Incorporate activities that you enjoy and switch things up every now and then to keep it fresh. This will help you stay motivated and make exercise a part of your life.
Conclusion
Strenuous exercise is any physical activity that requires intense effort and increases your heart rate. Participating in this type of exercise can have many benefits, including improved cardiovascular health, stronger bones and muscles, and better mental wellbeing. There are three main types of strenuous exercise: cardiovascular exercise, strength training, and HIIT. When getting started, it’s important to set realistic goals, find a routine that fits your lifestyle, and consider working with a personal trainer. Finally, it’s important to avoid common mistakes such as not warming up properly and overexerting yourself. With these tips, you can make strenuous exercise part of your regular routine and start reaping the benefits.
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