No Pain, No Gain Is An Exercise Myth
Its an exercise myth that you have to work at a very high intensity in order to get a benefit. Studies show that moderate-intensity exercise lowers the risk of heart disease just as much as high intensity exercise
Many people still believe that you have to work at a very high intensity in order to get a physical benefit. You know the old adage, “No Pain, No Gain”. Plenty of people have been hurt following this advice. Twisted ankles, strained muscles, snapped Achilles tendons, back aches, and heart attacks are just some of the results of people that push themselves harder than they should. You will be relieved to hear that studies have shown that moderate-intensity exercise lowers the risk of heart disease just as much as high intensity exercise. And, you can still get the physical benefits of lowering your risk of osteoporosis, stronger stomach and back muscles and lose weight by engaging in a moderate exercise routine.
You don’t need to run a marathon to get the health benefits of exercise. If you regularly take a brisk 30 minute walk you will reduce your risk of heart disease to the same degree as if you engaged in vigorous heart pounding exercise. The key is making sure that the exercise is at least moderate-intensity. It must be equivalent to walking at a pace of three to four miles an hour. You must elevate your heart rate for an extended period of time and not let it drop back down.
You can do your house work at a moderate intensity or a low intensity. If you do it at a moderate intensity you will get an aerobic benefit. Types of house and yard work that can be done in an aerobic manner are; raking leaves, mowing lawns, dusting, vacuuming and gardening.
You can go to gym and spend 20 minutes on the stationary bikes and then go into the weight room and lift weights for 20 to 30 minutes. Do this 3 days a week and you will be benefiting both physically and emotionally. Most people forget that slow and steady wins the race. They just plow into an over exertive exercise program and then quit or get injured because it is too difficult.
Keep moving and keep getting fit!