The benefits of exercise can change your life
Me at 46
The benefits of exercise can be vast, varied and dramatic. Whether you are young or old, male or female, big or small, strong or weak. Everybody can gain through bodyweight exercise routines. Here are just a few plusses A Longer Life help with weight loss Extra sex appeal It can Strengthen the heart and Lungs It gives you confidence, motivation and discipline It Improves your mood And best of all it can be great fun. Oh! and did I mention extra sex appeal? And that’s just the quick list. The reality is exercise can completely change your life.
So let’s start at the beginning What are the physical benefits of doing regular exercise? Well most of us know that exercise is good for us and we should all take part in some form of it. But did you know? Exercise can help control chronic diseases. Yes one of the benefits of exercise is it can lower cholesterol and prevent osteoporosis and high blood pressure. Another bonus of exercise is it helps you lose or control your weight. As I am sure most of us know by now, exercise will help you if you are trying to lose weight or simply maintain it. Yes it has to be combined with a healthy eating plan but it is still a vital part of the jigsaw.
Your performance in any sport will vastly improve with regular exercise. The life expectancy of anyone who regularly exercises is dramatically increased. and Now the two most important benefits of exercise. It gives you extra sex appeal whether you are male or female and If you follow the right training program exercise can be great fun. what about the mental benefits of exerciseHad a bad day at the office or stressed looking after the kids? Nothing relieves the stress more than a 30 minutes of exercises such as the dragon flag.Why?
Because when you exercise your brain releases natural pain killing chemicals called endorphins which promote a feeling of happiness and euphoria.
Also for 30 minutes or so, your mind can become completely fixed on one thing i.e. you and the problems of every day life can be put to one side. Surly that alone is enough reason to exercise.
You also have more energy and better sleep patterns. This makes us all feel better and can be very useful for people suffering from depression.
Confidence is another one of the benefits of exercise. Nothing improves confidence like success, so when you commit to your exercise program and succeed - as I know you will - I guarantee your confidence will be sky high and you will be ready to take on the world.
Motivation and focus are 2 more pluses because as you progress through your training program and see the results, you will have all the motivation and focus you need not just for exercise but for life as well, remember nothing breeds success like success. For more fantastic advice check out www.taekwondo-information.org were a family of martial arts students go into great detail about what the physical and mental benefits of taekwondo training could be for you.
I hope you can see that the benefits of exercise are huge. You are capable of extraordinary things. So go forth and conquer. Remember you are only limited by your imagination. Have a look at www.womens health-fitness.com for more advice on Women's fitness training exercises along with easy solutions for weight loss, nutrition and health problems for women. If you want to make weight training part of your workout routine but are unsure about what equipment would be right for you check out www.gameday-weight-training-equipment.com which is a great site for any one looking for information on free weights, weight machines or anything you might find in a weights room.
Learn why it is not all bad if you are overweight See how exercise can increase your sex appeal See how exercise maintains a healthy heart Learn more about exercise motivation See how the benefits of exercise changed John’s life Back to home page |
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Facts on strength building
To build pure strength all bodyweight exercises have to be kept within the 1-6 repetition range.
Once you can do the required number of repetitions in an exercise change to a more demanding one
You can build strength and stay the same weight if that is your goal.
Strength training requires short workouts of no more than 30-45 minutes to be most effective.
Facts on muscle building
To build a combination of muscle and strength all exercises have to be kept within the 6-12 repetition range.
The best muscle building diet requires two grams of protein for every kilo of your bodyweight.
The quickest way to build muscle requires an increase in bodyweight.
Each muscle should be trained no more than once or a maximum of twice per week for best results.
Facts on abs building
Diet accounts for 80% of the success in building great abs.
You cannot spot reduce fat from any one area of your body or in other words you cannot pick and choose were to lose fat. It has to be done gradually throughout the whole body.
To lose weight eat 4 or 5 small meals a day with each meal containing protein. This keeps your metabolism high and stops your body going into starvation mode which is when it will store fat.
Do not lose more than 1 or 2 pound of weight per week.
The best three abs exercises are the dragon flag, full abs rollout and full hanging leg raise.
Sit ups and crunches are terrible fat burning exercises. You would have to do 1000 sit-ups every night for over 2 weeks to burn 1 pound of fat.
In one study on rats, one group was given all their food in one meal per day as opposed to the other group which had the same amount of food but in small meals throughout the day. The results showed that ones who ate all there food in one meal put on weight whilst the others did not.
Doing lots of cardio without muscle building will result in large muscle loss because your body will adapt to make the cardio easy by losing the heavy muscle. The result could be someone who has very little muscle but still carries some fat.
Exercises that are weight bearing like running and walking are better for burning calories than non weight bearing ones such as cross trainers and cycling.
Facts on flexibility
All workouts should begin with dynamic stretchinginvolving two sets of 10 to 15 repetitions of each movement used.
All workouts should end with a cool down of static passive stretching.
The quickest flexibility results are gained with isometric stretching.
Isometric stretching should be done towards the end of a workout and never more than 3-4 times per week.