Exercise is a hot topic but why is exercise good for you? Why do we work so hard? How does exercise affect your health? This is a subject that is constantly pushed at us but embraced by few. Why is that? You know it’s good for you but that is not good enough to get you motivated. Let’s look at this topic on two levels. The mental benefits and the physical benefits. Everyone needs their own reason to get and stay active.
So let’s go over some reasons to see what resonates with you. Take some time to read over these reasons carefully. What sparks a gut response in you? As you study your motivation you will understand the results to expect. Then you can define your workout to produce the results that mean the most to you. The side effects will be the other benefits you are not expecting.
Here are the top ten reasons to exercise:
- Feel more energized
- Burn more calories at rest
- Improve overall appearance
- Be able to withstand stress
- Decrease risk of illness
- Speed up recovery from injury or surgery
- Keep focused
8. Build up cardiovascular endurance
9. Improve flexibility
10. Increase lean body mass
And here are some other effects of exercise on your body you might not thought of:
Improves circulation exercise forces the fluid throughout the tissue, increases heart and vascular
Strengthens muscles and bones by
Increasing muscle cells and the nerve connections
Drains the toxins we accumulate from the environment and food exercise helps pump the lymphatic system which channels cellular waste and toxins out of the body
It can induce euphoria (runners high)just do short bursts 1 min of intense exercise followed by 5 minutes of gentler pace repeated 4-5 times to get that runners high
reduces detrimental effects of stress – exercise releases the calming feel good chemicals in the brain while enhancing the anti-aging effects on the cells by shifting the blood-flood from the brain thinking stressful thoughts to the arms, legs and torso.
Keeps your brain fit helps the body build new brain cells by stimulating growth factors.
Protects from memory loss
Lifts depression increasing our feel good chemicals in the brain serotonin, dopamine and norepinephrine, improves brain cell connections, acts as anti-depressant
Not good enough? Also can lead to a strong hot body.
Best tips for exercise
You don’t want to spend long hours at the gym, but you want to get stronger, fitter, leaner, and just plain look good. It’s possible that you’re not getting the most out of your workout time.
It’s possible to get a super-effective workout in 30 minutes, and only do a few workouts a week, if you maximize your workouts.
Disclaimer: First, I’m not a certified trainer. These are tips I’ve read elsewhere but work for me. Second, you should always get a doctor’s approval of any new workout plan.
It’s still important to start out an exercise program slowly, until your body has the chance to adjust, or you will face burnout or injury.
- Limit your workouts to 30-40 minutes. Though the tendency of some people who really want to get a lot out of their workouts is to spend a lot of time at the gym, the truth is that after 30 or 40 minutes, the benefit isn’t as great.
- High-intensity workouts. If you’re just starting out with exercise, it’s best to take it slow. If you’re running or cycling, for example, build up your endurance for at least a month
- Protein. Many people don’t pay enough attention to getting the protein their muscles need to rebuild.
- Water. Be sure to hydrate throughout the day. It takes a couple of hours for your body to absorb the water, so you can’t just drink right before exercise. Add lemon to flush out cells
- Carbs. Although the low-carb craze might say otherwise, carbs are our body’s main source of fuel. You will need carbs, or you won’t have enough energy.
- Shake before and after workout. If you want to use a shake mix it’s best to take a protein/carb shake just before your workout and then just after. Taking it before your workout increases the flow of amino acids to your muscles. After the workout, the shake stimulates muscle growth.
- Slow lifting. Many people contract their muscles slowly and then release more quickly. But if you lift slowly in both directions, you are maximizing each move. Lift and lower to a 5-second count in each direction
- Compound exercises… With just a few exercises, you could get a full-body workout. Another benefit is that your muscles are working together as they do in the real world, rather than alone.
- Balance –Use an exercise ball. These types of exercises force you to balance yourself while lifting, which brings your core muscles into play.
- Pick a cardio exercise you enjoy. It’s no fun to exercise if you hate it. And you won’t keep it up for very long. Pick something that’s fun — running, walking, swimming, biking, hiking, rowing, yoga, and tennis. There is no end to your choices.
- Mix it up. Don’t stick to the same workout routine for too long, or your body will adjust to the stress level and you won’t be getting an effective workout
The ideal workout plan:
Will vary depending on your fitness level. But in general do some short high intensity exercise to get your heart going and then 30-40 minutes of exercise to strengthen the body and calm the mind.
OK so what if you cannot exercise due to medical issues. There are still great programs to exercise in a chair or water. You can even learn the proper technique for deep breathing exercises that rev up your metabolism and flood your body with oxygen. There are numerous programs posted on the internet. One I like is called Charobics .
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