1. According to your text and the PowerPoint , what are the benefits of exercise? The benefits of exercise are both physical and psychological. The physical benefits of regular exercise include building muscles, toning muscles, shedding excess pounds, increase energy, stamina and flexibility, improves level of good cholesterol, increasing sensitivity to insulin, improve immune system, reduce risk of osteoarthritis and osteoporosis, and reduces the risk of some serious health problems, like coronary heart disease, diabetes, and some cancers. Some of the psychological benefits of regular exercise include better self-image (body and self-esteem), helps relieve depression and anxiety, improved mood and stress management. 2. What do you need to do to achieve these benefits? Moderate intense activity performed for at least 30 minutes a day for at least 5 days a week can reduce your risk of cardiovascular heart disease but to better condition your heart and lungs you need to do a more vigorous aerobic exercise, such as running, bicycling, or aerobic dancing for at least 20 minutes three times a week. 3. Create and explain a fitness plan that is realistic for you, …show more content…
This ride is slightly hilly and the mild elevation changes will increase the difficultly of the ride and it should take me about 10 minutes one way. I will do this ride at a moderate pace at first and increase distance and speed as the ride gets easier. My goal is to get and keep my heart rate between my target heart rate (THR) levels for at least 20 minutes. Not reaching and maintaining my lower end THR for the time mentioned and I will not reap the benefits I am looking for and going over the high end of my THR can do me more harm than good. Bicycling can be a good cardiorespiratory activity if done within my THR