The Need For Exercise

API has just released a poll that says that more than 80% of American adults have a regular exercise regime. If true, it would be very exciting. Then again, it could be seen as a major black eye for the execution, since it seems that all this activity has little impact on overall health in the United Državama.Istina the matter is, however, that the exercise is vital health and has a huge impact. In the survey, on the other hand, is probably much less than it seems.

First of all, the polls themselves are suspect because people often idealize their answers - they want to tell pollsters they were doing, but what they actually do. And then, on closer inspection, the numbers tell a somewhat different story than the headlines would suggest. According to the survey, 16% of respondents copped to the fact that they never realized at all, while 19% said that their exercise regimen consisted of once a week. Very simply, once a week does not qualify as a regular regime, despite the claims of interviewers. This means that about 35% of Americans do not participate in any form of regular exercise - about the same percentage considered clinically obese. Hmm!

and another 27% said that achieves less than 30 minutes at a time. Now, if you consider the next group in the survey, 29 percent who exercise only 2-3 times a week, you will realize that many of them are really just practice for a total of 60-90 minutes a week - the barest najmanjerutinu. Throw these people in the mix, and now look at some 60% - about the same percentage to qualify as overweight in the United States. When all is said and done, you can see a direct correlation between lack of exercise and excess weight, but the importance of exercise go far beyond obesity. Exercise affects almost every aspect of health. It may:

- Reduce the risk of premature death

- Reduce the risk of heart disease

- Reduce high blood pressure

- Reduce high cholesterol

- reduce the risk of many cancers, including breast and colon

- Reduce the risk of developing diabetes

- Reduce fats and optimize body weight

- to build and maintain healthy muscles, bones and joints

- Reduce depression and anxiety

- Improve performance in work and sport

This is not my purpose in this publication is to teach you how to achieve - there are many books, DVDs and web sites that teach you how to do it - but to explain why you need to exercise and why you need to commit multiple forms of exercise. Believe it or not, works every day, will not cut it. Going to the gym every day and do weight training every day will not cut it. You all cardio / aerobic exercise, strength training, weight-bearing exercise, stretching, breathing and balance

Let's start talking about cardio / aerobic exercise.

Cardio / Aerobic Exercise

By definition, cardio / aerobic exercise is a quick physical activity that requires the heart and lungs work harder to meet the increased demand of oxygen to the body. Aerobic exercise promotes the circulation of oxygen through krv.Ključni here is part of the definition of the word kisika.Definiranje aspect of aerobic exercise that is of sufficient strength to force the heart and lungs work, and yet low enough intensity to facilitate adequate oxygen transfer to muscle cells, so it does not lactic acid buildup is observed. Another way to look at aerobic exercise is that it is a repetitive movement of large muscle groups (such as your arms, legs and hips) - with all the energy supplied by the oxygen we breathe. When you're aerobically fit, your body takes and uses oxygen more efficiently - to maintain the repetitive movement of muscles. The advantages are:

- Better heart and lung function

- Lower heart rate and blood pressure

- Increased blood flow to the muscles, and improved ability to use oxygen

- An increase in HDL cholesterol (good cholesterol)

- Reduced triglycerides

- Reduce body fat and improved weight control

- Improved glucose tolerance and reduced insulin resistance

- Enhanced immune system, which means that

- Increased resistance to viral and bacterial infections

- Increased resistance to cancer

- Reduced blood sugar levels and reduces the risk of diabetes

- Longer lifespan

There is a world of aerobic exercises to choose from. Choose one or two that you enjoy and easy to follow. For example, do not choose a swim if you live in the desert and the nearest swimming pool is 60 miles away. Take your pick. There is a running, jogging, brisk walking in. Cycling (road or mountain any), and swimming is also good. If you belong to a gym or home equipment are treadmills and elliptical trainers, spin cycles and rebounders - are invented and marketed all the time. Just select one or two that you like, can be done easily, and are willing to do.

Strength Training

Strength training involves using weights or some other form of resistance to build muscle and increase strength. Its advantages include:

- Increased muscle strength

- Increased tendon and ligament strength

- Reduce fat and increase lean muscle mass

- Better balance

- Lower cholesterol

- Improved glucose tolerance and insulin sensitivity

Contrary to popular belief, strength training is not just for teens. Studies have shown that people in their 70's and 80's can experience the strength gains of as much as 180 percent in just a few weeks!

What types of strength training options are available? Again, like aerobics, there's a world of choice. There are free weights, weight stack machines and Nautilus circuits in the gym. There are resistance training and BOWFLEX the Soloflex machine and push / pull resistance of the machine will give Delta Trimax. Then there is the Pilates equipment and Total Gym using their own body weight as resistance. Any and all can work. Choose the one that works for you and what you can do so easily and are willing to do it regularly.

It is noted that weight training is the ultimate way to burn calories brzo.Kilograma muscle burns up to nine times more calories than a pound of fat. In other words, strength training increases resting metabolic rate, which is the number of calories you burn while sleeping or sjedi.Trik that muscle tissue is active. That is, it requires a lot of energy just to maintain. In fact, every pound of new muscle you add to your body will burn about 60 calories a day. Adding just 10 pounds of muscle on your body will burn off 62 pounds of fat over the next year - even while you sleep! And it will continue to do so next year ... and the next.

weight bearing exercise

Weight bearing exercise is actually a subset of some aerobic exercise and strength training. This is an exercise in which you force your body to support the weight of (his own included), while exercising. Studies have shown that weight bearing exercise can help slow bone loss and osteoporosis, and thus reduce fractures. How do you do? First, weight-bearing exercise promotes bone formation directly. Then, this in turn strengthens the muscles that pull and tug on the bones. This withdrawal action actually causes bones to become denser and stronger. Weight-bearing activity at any age benefit bone health. Studies have shown that even people in their 90's can increase bone mass with weight bearing exercises.

best weight bearing exercises include: gym, running, hiking with a back pack, stair climbing, step aerobics, Racquet Sports, and other activities that require your muscles to work against gravity. Swimming and walking just does not do the trick. One very useful form of weight bearing exercises are used oporavi.Čin rebounds G-forces, and training of astronauts in a centrifuge. Rebounds can actually achieve the current G-Force 3.5, which means that the bones of 150 lb. person the moment you have to endure 525 kg weight on each bounce. That's a lot of weight bearing.

Note: The benefits of weight-bearing exercise are site-specific. This means you can only strengthen the bones used directly in practice. In other words, it's a good idea to participate in a variety of weight-bearing exercise. To maintain bone building benefits, exercise should be continued on a regular basis.

stretching

is a step child Stretching exercises, with principal paid more for it than actual practice. Although stretching is essential for good health. Common benefits cited were:

- Reduced muscle tension

- Injury Prevention

- an increased range of motion in the joints

- Increased muscular coordination

- Increase the circulation of blood in different parts of the body

- Increased energy levels (due to increased circulation)

Consider for a moment of tension as opposed to the tightness and restriction. By definition, you are talking about the tightening of the muscles and soft tissues. Tightness and constriction means reduced blood flow to the muscles and soft tissue, reduced supply of nutrients to the area of tension and reduced removal of metabolic waste from these areas. Areas that are tense and tight, then, breeding for disease and organ dysfunction. Now tie the whole concept of traditional Chinese medicine which states that all disease stems from limitations in the flow of energy in the body and the resulting energy that creates an imbalance, and you can see that stretching is not just a matter of feeling good, it is necessary to maintain optimal health.

What types of stretching are good? Yoga is probably the best stretching exercises there, but Pilates works well. If nothing else, just not an easy 5-10 minutes after the daily routine of stretching exercises as part of its cooling time.

. Note: It is no coincidence that in 59 years, I can still do a lot of shares

breathing resistance

Proper breathing is a topic worthy of its own newsletter, but for now, let's just focus on the benefits of resistance disanju.Ideja is simple: place the device in the mouth that restricts (in a controlled manner) your inhalations and exhalations, which forces the lungs to work . This, in turn, strengthens muscles, which makes the lungs work and increases their capacity. There are a number of such devices readily available on the internet and medical journals. They tend to run $ 20-40. The investment is well worth it because this kind of exercise can greatly improve the strength of your respiratory muscles and increase lung capacity.

How we talk about benefits?

Studies have shown that these devices can increase breathing endurance by almost 300 percent. Given that the basic oxygen for health, it is not difficult to see the short and long term health benefits and in doing so.

Balance

Another key aspect of exercise is a balance. Why? Because like all physical abilities, it decreases with age, unless you consciously realize it. Is that bad? Only if you fall down and break a hip or wrist. Here is a simple balance exercises you can do it every day. It only takes a few minutes and it will produce a rapid improvement.

1 Stand for holding the support, on the one hand, the edge of a chair placed back with you.

2 Bend the legs to the chair closest to the knee 90 degrees so that your knees are still together and the leg bent leg behind you anticipated.

3 Get used to balancing on one leg while holding the chair.

4 Then turn to the other side and do the other leg.

Once you can comfortably stand as follows:

5 Try taking your hands off the chair and balancing on one leg without support from the chair.

6 As you get more comfortable to try to stop using your hands for balance and pull your hands, palms up in front of his chest, as in the Far East prayer position. This will force the act of balancing one leg muscles.

Once you can comfortably stand as follows:

7 Try closing your eyes and hold the pose for 30 seconds.

If you really want to improve their condition, many yoga poses are specifically designed as a balance, using your hands, feet, hips - the whole body, in fact. On a more modern note, there is a whole new type of vibrating platform exercise equipment that allows the use of forcing you to balance while vježbate.Neto effect is that the balancing aspect of forcing you to use a completely separate set of muscles to their normal functioning of muscles, which dramatically accelerates benefits of exercise.

CONCLUSION

Exercise is important for good health and proper nutrition. Speaking of which, your need for proper nutrition enhances exercise.

You will need a higher quality protein to build muscle you are exercising. I know soy and whey are "trendy" supplements for body builders. I much prefer a combination of rice protein and yellow pea protein. This is almost the same quality as the biological and other sources, but has one big advantage. It is hypoallergenic and very easy to digest.

also need quality carbohydrates, especially the ultra-long-chain carbohydrates (ULCs) as well as pre-sprouted barley. ULCs energy release over several hours and not a thorn in blood sugar.

also need high quality fats -. Omega-3 and especially 9S

When you exercise, you can use more oxygen, which by definition produces more free radicals, so you need more antioxidants to clear them. Look for the full spectrum of antioxidants and a source of wonder supplement.

And you'll want a higher intake of minerals (especially electrolytes) and water soluble vitamins (vitamin C, and all the B vitamins) you will be using them and have them sweating on rapidly. As a side note, instead of drinking high-sugar sports drinks, you might want to consider only the addition of liquid trace minerals in the water.

is an area that will receive the nutritional detoxification. Exercise is its own form of detoxification. It removes waste from the lymph. It stimulates peristalsis to remove waste from the colon. And it speeds up the elimination of waste through sweat and urine.

Bottom line: If you do not move you die. Exercise fundamentally changes the function of each system in the body.