Get Active, God's Way by Healthy by DesignSample

## Exercise 101 Exercise conjures up different thoughts for different people. For some, it involves going to a gym and pumping iron; for some, it means sweating and painful muscles, while for others, it's a relaxing walk with a friend. They are all forms of exercise. Today, you will understand what exercise is and learn all of the necessary components that you need to incorporate into a well-rounded exercise routine. Exercise is any bodily activity or movement that enhances or maintains physical and overall health and wellness. Overall fitness involves three components: cardiovascular health, muscular strength, flexibility, and endurance. What activities you perform are based on your goals and personal preferences. To maximize fat loss, you will probably need to increase the amount of time you spend performing cardiovascular and muscular conditioning or strength-training. ### Cardiovascular Fitness (or aerobic exercise) It is when your heart and lungs can supply oxygen-rich blood to all the muscles in the body. Performing activities such as running, walking, swimming, cycling, or anything that will elevate your heart rate can improve your cardiovascular strength. Benefits: 1\. Improves cardiovascular health 2\. Lowers blood pressure 3\. Helps regulate blood sugar 4\. Reduces asthma symptoms 5\. Reduces chronic pain 6\. Aids sleep 7\. Regulates weight 8\. Strengthens the immune system 9\. Improves brain power 10\. Boosts mood 11\. Reduces the risk of falls How Much Do you Need? Around 30 minutes of moderate cardiovascular activity is recommended at least 5x per week. ### Muscular and Conditioning (or strength training) It is the maximum amount of force that your muscles can exert in a single maximal effort. The most effective ways to improve muscular strength and endurance is by using the resistance of your body weight (such as push up, squats, or lunges), free weights (dumbells), or machines. The method you choose is determined by your goals, the availability of equipment, limitations from previous injuries, and personal preferences. Benefits: 1\. Strong muscles will: 2\. Improve your posture 3\. Reduce your risk of injury 4\. Make your everyday activities easier 5\. Preserve muscle mass 6\. Control weight 7\. Reduce the risk of osteoporosis How Much Do you Need? It is recommended to perform strength training exercises a minimum of 2x per week. ### Flexibility (or stretching) Flexibility is the range of motion around each of your joints. It is improved by stretching, which means to exert a slight amount of tension on the joints and hold it there for about 10 seconds to 3 minutes. Benefits: Flexibility helps decrease your risk of injury and muscle soreness after a workout. It helps prevent lower back pain, improves physical performance, and improves your circulation. How Much Do you Need? Stretching can be performed every day as long as you're not overdoing it. If you're new to stretching, you can start with just 5 minutes per day or 15 minutes 3x per week. The bottom line: Good fitness involves strength and efficiency in all three areas. Overworking one aspect while neglecting others can lead to problems. To maximize fat loss, your goal is to burn more calories than you consume so, begin by increasing the amount of activity you're currently performing. ### Reflect 1\. Why was it necessary for the Proverbs 31 woman to be physically strong? 2\. Why is it necessary for you to be physically fit? 3\. Of the three components of fitness, (cardiovascular, muscular strength, and flexibility), which would you benefit from the most? ### Worship and Prayer "Dear Lord, I thank you for making me so perfectly. I'm in awe of your perfect design. My heart pumps blood to my entire body; my strong muscles give me the ability to do work, and the flexibility of my joints keep me supple and limber. Forgive me for not treating my body as the true wonder that it is. Let me never take any of my body systems for granted. As I go through this study this month, let me 'rise' and glorify you in my body. Let me move my body and learn to celebrate it as the gift that it truly is, and mostly, give me the desire to begin to exercise daily. In your name, I pray. Amen."