Exercise

Kanye West – The New Workout Plan (Short Version) | Dipbar Health Care

Exercise is any bodily activity that enhances or maintains physical fitness and overall health and wellness. It is performed for various reasons, including increasing growth and development, preventing aging, strengthening muscles and the cardiovascular system, honing athletic skills, weight loss or maintenance, and also for enjoyment. Many individuals choose to exercise publicly outdoors where they can congregate in groups, socialize, and enhance well-being.

There are many different types of exercise; it is important that you pick the right types for you. Most people benefit from a combination of them:



4 Types of Exercise
Exercise and physical activity fall into four basic categories—endurance, strength, balance, and flexibility. Most people tend to focus on one activity or type of exercise and think they’re doing enough. Each type is different, though. Doing them all will give you more benefits. Mixing it up also helps to reduce boredom and cut your risk of injury.

Some activities fit into more than one category. For example, many endurance activities also build strength. Strength exercises can also help improve balance.

Endurance
Endurance, or aerobic, activities increase your breathing and heart rate. They keep your heart, lungs, and circulatory system healthy and improve your overall fitness. Building your endurance makes it easier to carry out many of your everyday activities. Endurance exercises include:



Brisk walking or jogging
Yard work (mowing, raking, digging)
Dancing

Strength
Strength exercises make your muscles stronger. They may help you stay independent and carry out everyday activities, such as climbing stairs and carrying groceries. These exercises also are called “strength training” or “resistance training.” Strength exercises include:

Lifting weights
Using a resistance band
Using your own body weight

Balance
Balance exercises help prevent falls, a common problem in older adults. Many lower-body strength exercises will also improve your balance. Balance exercises include:

Standing on one foot
Heel-to-toe walk
Tai Chi

Flexibility
Flexibility exercises stretch your muscles and can help your body stay limber. Being flexible gives you more freedom of movement for other exercises as well as for your everyday activities, including driving and getting dressed. Flexibility exercises include:

Shoulder and upper arm stretch
Calf stretch
Yoga

Other things that you can do to make the most of your workouts include



Choosing activities that work all the different parts of the body, including your core (muscles around your back, abdomen, and pelvis). Good core strength improves balance and stability and helps to prevent lower back injury.
Choosing activities that you enjoy. It’s easier to make exercise a regular part of your life if you have fun doing it.
Exercising safely, with proper equipment, to prevent injuries. Also, listen to your body and don’t overdo it.
Giving yourself goals. The goals should challenge you, but also be realistic. It’s also helpful to reward yourself when you reach your goals. The rewards could be something big, like new workout gear, or something smaller, such as movie tickets.

Physical exercise is important for maintaining physical fitness and can contribute to maintaining a healthy weight, regulating digestive health, building and maintaining healthy bone density, muscle strength, and joint mobility, promoting physiological well-being, reducing surgical risks, and strengthening the immune system. Some studies indicate that exercise may increase life expectancy and the overall quality of life. People who participate in moderate to high levels of physical exercise have a lower mortality rate compared to individuals who by comparison are not physically active. Moderate levels of exercise have been correlated with preventing aging by reducing inflammatory potential. The majority of the benefits from exercise are achieved with around 3500 metabolic equivalent (MET) minutes per week. For example, climbing stairs 10 minutes, vacuuming 15 minutes, gardening 20 minutes, running 20 minutes, and walking or bicycling for transportation 25 minutes on a daily basis would together achieve about 3000 MET minutes a week. A lack of physical activity causes approximately 6% of the burden of disease from coronary heart disease, 7% of type 2 diabetes, 10% of breast cancer and 10% of colon cancer worldwide. Overall, physical inactivity causes 9% of premature mortality worldwide.









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Music video by Kanye West performing The New Workout Plan. (C) 2004 Roc-A-Fella Records, LLC

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49 Comments

  1. Kanye West is the example of a person I can not stand because of his egotistic extremes . thinking that one is basically a god on earth is such a turn off. he takes himself too seriously. for what ?

  2. You just popped in the Kanye West
    Get right for the summer workout tape
    And ladies if you follow these instructions exactly
    You might bear to pull you a rapper, a NBA player
    Man, at least a dude wit' a car
    So first of all we gon' work on the stomach
    Nobody wants a little tight ass!

    1 and 2 and 3 and 4 and get them sit ups right and
    Tuck your tummy tight and do your crunches like this
    Give head, stop breathe, get up, check your weave
    Don't drop the blunt and disrespect the weed
    Pick up your son and don't disrespect your seed
    It's a party tonight and ooh she's so excited
    Tell me who's invited, you, your friends and my dick
    What's scary to me is Henny makes girls look like Halle Berry to me
    So excuse me miss, I forgot your name
    Thank you, God bless you, good night I came,
    I came,
    I came,

    It's been a week without me
    And she feel weak without me
    She wanna talk it out but
    Ain't nothin' to talk about
    'Lest, she talkin' about freakin' out
    Then maybe we can work it out
    Work it out (Come on)
    Work it out now
    Maybe we can work it out (Come on, come on)

    Oh girl your silhouette make me wanna light a cigarette
    My name Kanye from the Jigga set Twista said get it wet
    Ooh girl your breath is HARSH
    Cover your mouth up like you got SARS
    Off them tracks yea I bought them cars
    Still killa a nigga on 16 bars
    We ain't sweatin' to the oldies we jukin to a cold beat
    Maybe one day girl we can bone
    So you can brag to all your homies now
    But I still mess with a big girl if you ain't fit girl I'll hit
    Girl
    1 and you brought 2 friends OK 3 more now hop in the Benz
    Four door do you know the difference between a 5, 6, 7, 8
    All the mocha lattes you gotta do Pilates
    You gotta pop this tape in before you start back dating
    Hustlers, gangstas, all us, ballas

    It's been a week without me
    And she feel weak without me
    She wanna talk it out but
    Ain't nothin' to talk about
    'Lest, she talkin' about freakin' out
    Then maybe we can work it out
    Work it out (Come on)
    Work it out now
    Maybe we can work it out (Come on, come on)

    Hi may name is Jill, I just want to say thanks to
    Kanye's workout plan. I was able to pull a NBA player
    And like now I shop every day on Rodeo drive
    I just want to say, thank you Kanye! woooo! woooo! woooo!

    My name is Asandra, and I just want to say
    That ever since listenin' to Kanye's workout tape
    I was able to get my phone bill paid, I got sounds and 13's
    Put up in my Cavalier and I was able to get a free trip to
    Cancun
    And what's most importantly is that I ain't gotta fuck Ray
    Ray's
    Broke ass no mo'

    My name is Alamae from Mobille, Alabama
    And I just want to say since listenin' to Kanye's workout tape
    I been able to date outside the family, I got a double wide
    And I rode the plane, rode the plane, rode the plane

    Thanks to Kanye's workout plan
    I'm the envy of all my friends
    See I pulled me a baller man (yeah)
    And I don't gotta work at the mall again

    My favorite work out plan (oh! oh! oh!)
    I wanna see you work out (yeah yeah yeah yeah, yeah yeah yeah
    Yeah)
    (It's that old Michael Jackson shit)

    That's right put in work, move your ass, go wizzerk
    Get your salad, no dessert
    Get that man you deserve
    It's Kanye's workout plan
    I said it's Kanye's workout plan (Ladies and gentlemen)
    It's Kanye's workout plan (Allow myself to introduce myself)
    His woooorrrrkkoouut plan (This time around I want y'all to clap
    Like this)

    That's right put in work
    Move your ass, go wizzerk
    Eat your salad, no dessert
    Get that man you deserve (Stop!)
    It's Kanye's workout plan (Ok bring)
    I said it's Kanye's workout plan (I know y'all ain't tired)
    It's Kanye's workout plan (But I hope not, cause on this one I need ya)
    His workout plan (to give me a soul clap OK? double time)

    That's right put in work (Woo!)
    Move your ass, go wizzerk (Ow!
    Eat your salad, no dessert (Ugh!)
    Get that man you deserve

    That's right put in work (Put in work)
    Move your ass, go wizzerk (Go wizzerk)
    Eat your salad, no dessert (No dessert)
    Get that man you deserve (You hear, ugh)

    That's right put in work (That's right put in work)
    Move your ass, go wizzerk (Go wizzerk)
    Eat your salad, no dessert (Eat your salad, no dessert)
    Get that man you deserve (Woo!)

    I want to see you work out for me
    Whoa yeah

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