The Scoop on Exercise Get to Work

h16The Sedentary Life

There’s a good chance you’re sitting down right now. There’s a good chance you sit down during more than half of your day. We spend a drastically increased more amount of time sitting that our parents and grandparents did. From an evolutionary perspective, we were designed to move.

Incrementally Increasing Exercise

There are numerous reasons to increase physical activity incrementally for a currently sedentary person. Firstly, in order for the person to stick with the plan, you want it to have an early attainable goal. This will give the person confidence and will show that the work he or she is putting in will directly pay off. It’s basic behavior modification principles of positive and negative reinforcement. The negative, to remove, is the weight, stiffness and / or propensity for physical problems. The positive, to add, is increased energy, strength, flexibility, and cardiorespiratory fitness.

Another reason to increase a currently sedentary person’s physical fitness regimen slowly is to prevent injury. As exercise is reentered into your life, your muscles, tendons, and ligaments, will stretch and strengthen. Some will do so at a faster rate than others. In order for your heart, lungs, muscles, tendons and ligaments to all work in harmony, they all need to progress at roughly the same rate.

From a public health perspective, it’s concerning that people will over do their amount, time or intensity of exercise because that directly correlates to a spike in hospital visits. Reintroducing exercise, or going too hard, too fast is a quick route to a pulled muscle or a strained tendon or ligament.

Elderly vs. Young Adults

There are numerous differences between young adults and the elderly, even in sedentary groups within each population. As there is a 20 to 30% decrease in cardiac output by age 65, and a 9% decrease in oxygen uptake by men every decade, you can clearly see how elderly men or women would be hit differently than young adults during exercise. Moreover, elasticity in the major blood vessels is decreased, which slows blood flow, and the maximum heart rate decreases by approximately 10 beats per minute each decade. This equates to a lack of blood flow with key nutrients for the muscles.

For many young adults, especially in their 20’s and 30’s, they feel like they’re in their prime. With factors tied to increased exercise such as improved memory and brain function, and lowering the risk of cardiovascular disease later in life, coupled with the fact that these men and women are as naturally physically ready for exercise as they’ll ever be, this is prime time for fitness.

With all of this being said, it’s important to note, a lack of physical activity is bad for you, regardless of age or health condition.


How exercise effects appetite and body composition

For the most part, studies suggest and based on personal experience, an increase in exercise intensity directly correlates to appetite surge, also. This is a big picture view. However, according to some recent studies, moderate intensity aerobic training could suppress your appetite. Exercise releases key appetite hormones that helps to suppress your appetite. Aerobic exercise is better at appetite suppression than anaerobic exercise.

We’ve all heard the phrase “fat turned into muscle” but we know that doesn’t actually happen. The space referenced by that phrase may very well turn from fat into muscle but it’s a replacement, not a transformation.

As fat is the preferred fuel source for your body, due to its 9 calories per gram, an increase in exercise will likely reduce overall body fat. This is especially true if the one conducting the exercise keeps their exercise aerobic, not above 25% of their VO2 max. Exercise will also increase metabolism, and muscle tone. Who doesn’t want that?

Environmental Factors

Altitude and temperature can play a major role in exercise. Firstly, altitude wreaks havoc on endurance as air pressure at higher altitudes is reduced which causes the oxygen to diffuse into the blood more slowly. So, the blood will travel through the lungs not full of oxygen, and therefore, doesn’t have as much to provide to the lungs. This directly causes a drop in VO2 max and breaking the aerobic to anaerobic threshold at a lower output rate. This is the concept behind training masks that reduce oxygen intake. As your body has a strong desire for homeostasis, and can get to what’s called a “steady state” during activity, it will adapt to the less oxygen provided. Once this adaptation has occurred, typically after approximately 4 weeks of training, the body will them perform at a much higher output in lower altitude (more oxygen) conditions.

The bottom line on higher temperatures and exercise – it increases the degree of difficulty. Running is much more difficult in higher temperatures than in cooler temperatures.

Why Is a Workout Routine Important

h15It can be hard to start working out, but the question is, how bad do you want it? Are you willing to commit and invest 100 percent of your time and effort and really stick to it? Are you tired of being overweight and ready to make a change in your life? It might seem hard at first, and you might think you won’t be able to do it. But where there is a will there is a way. There are so many benefits that will be noticed once it becomes a regular, normal everyday life routine. Having a workout routine is very beneficial in many ways.

Helps reduce anxiety

It has been proven that incorporating aerobics into a workout can lessen anxiety. When exercising, the body motivates the production of the “feel great” endorphins.

Strong bones

As a person becomes older the bones start deteriorating, and by exercising the bones get stronger. Lifting weights, jumping and jogging are some ways to make bones stronger.

Boosts memory

Physical movement (stretching and flexibility) help prevent arterial aging that causes Alzheimer’s. Working out (physical activity) enhances growth factors and stimulates the neurological connections in your brain, for better brain activity.

Better sleep

Studies have shown that people who follow a daily workout routine are more alert during the day and can sleep profoundly during the night.

Improves mood

Physical activity causes the body to produce endorphins. The endorphins communicate with the brain and lessen the feeling of pain. Endorphins give a positive feeling to the body.

Energetic feeling

Workouts such as walking or jogging for 15-20 minutes on a daily basis will help.

Builds muscle mass

The three major exercises for building muscle mass are push-ups, pull-ups, and squats.

Reduces fat

High-intensity interval techniques help reduce that hard-to-lose body fat in the mid-stomach area. One high-intensity exercise involves riding your bike, starting off slow, accelerating, and going back to slow mode. That causes your heart rate to go up. Other techniques are running, Tabata squats, and boxing. All these should be done with pauses in between.

Reduces arthritis risk

If there is no physical activity in your life, the muscle and tissue around the bones have no protection. Working out strengthens muscles and will reduce joint pain.

Improves quality of life

Workouts are said to improve mental and physical health and prevent diseases.

Enhances flexibility

One of the most difficult exercises is yoga. It can be tricky when trying it for the first time. But not only does it make a person flexible, it is also relaxing and soothing.

How to Make Jogging More Effective and Interesting

h14More and more people in the country are facing general health problems related to lack of physical activities. In fact, figures have shown that there is a spike in the number of people who are overweight or obese. But aside from eating the right kind of food and ditching that chocolate bar, you also have to step up your physical activities. One physical activity that can really boost your fitness and health is jogging. This exercise is simple, easy to do, and virtually free. You really do not have to pay a fee in order to jog in a park or even in your own home. Here are some tips to make jogging more interesting and fun.

Get Your Accessories Ready

It is without a doubt that jogging promotes excellent general health. However, jogging can be dangerous if you do not use the proper accessories. One of the most important things that you have to invest in, if you want to start making jogging a regular physical activity, is a good pair of running or jogging shoes. People who do not use proper jogging shoes are prone to experiencing sprains, muscle strains, and also problems in the knees.

Jog With a Friend

It is worth noting that jogging at least 30 to 45 minutes three times a week can surely help bring down your weight significantly, provided that you also watch what you eat. If you are the kind of person who loves to socialize and don’t want to feel alone, you can invite a friend to do this exercise with you. However, it is important that you choose a friend who is disciplined and can help inspire you to get moving. If you invite a friend who is a couch potato, the two of you might end up sitting on a park bench instead of burn the calories in your body. Women can also host jogging parties for general health improvement. This can be fun and very exciting. Just make sure that the things that you will serve after jogging are healthy foods, such as fruits and veggie sticks.

Give Up Your Vices

If you want to take full advantage of the benefits of jogging, you have to ditch your vices. Stop smoking because this will only make it harder for you to endure jogging. It is also important that you stop your over consumption of alcohol. If you continue your vices, you will just offset the good benefits of jogging to your general health.

Exercises and Workouts Three Tips To Protect Your Shoulders

h13As you go about your workout program, one area of your body that is especially prone to injury is your shoulder joint. Due to the fact this joint moves through such an extensive range of motion and in so many different directions, it is quite easy to find yourself in pain as your workouts progress.

Fortunately, it does not have to be this way, however. If you take a few safety precautions, you can ensure you don’t wind up with sore shoulders a week or two into your workout approach.

Let’s look at the three biggest tips to help keep your shoulders strong and healthy…

1. Work On Your Rotator Cuff Muscles. Often the primary reason why people experience shoulder related pain is they haven’t been focusing on their rotator cuff muscles. These tiny muscles are not ones you can see, but they will play a substantial role in determining how quickly you wind up injured. Think of them as the stabilizers – the muscles that keep everything in tact.

To strengthen these muscles, you will want to hold a lightweight dumbbell, 2 to 5 pounds is usually sufficient, and then lay on your side on the floor or the couch. Lock your elbow into the side of your body and bend your elbow so the hand holding the weight is pointing straight up towards the ceiling.

Now slowly rotate the weight, lowering it down until it is parallel to the floor. Pause and then rotate upwards again to complete the rep. Continue in this manner until all reps have been completed.

2. Never Neglect Your Warm-Up. Next, you will also want to ensure you never neglect your warm-up. Take five to ten minutes before doing any upper body exercises to warm-up your shoulder muscles. Only when you feel warm and, like your tendons and ligaments, are easily mobile should you begin to lift heavier weights,

If you try to lift when you are cold, there’s an excellent chance that you will rip or tear something.

3. Plan Your Workout Carefully. Finally, last but not least, plan your workout carefully. Remember your shoulder muscles will be worked whenever you are doing chest exercises, shoulder exercises, and even your arm exercises. As such, try not to put these days back to back or your shoulders will get insufficient rest in between.