21 rewards of exercise…

By Steve McKinney

Today I offer an excellent list of 21 rewards of exercise…

1. You’ll reset your body: Exercise has been described as a giant reset button. A good workout will block appetite swings, improve your mood and even help you sleep.

2. Your clothes will fit better: Consistent exercise will tone and tighten your body, causing your clothes to not only fit better but to also look nicer. Also exercise ensures that soon you’ll be trading your clothes in for smaller sizes.

3. You’ll be less stressed: You have enough stress in your life—it’s time for a break. A good workout invigorates your muscles, leaving you relaxed and less stressed.

4. You’ll have more energy: WebMD tallied research studies and concluded that 90% prove exercise increases energy levels in sedentary patients. Next time you feel fatigued, fight it with the most powerful tool available: exercise.

5. You’ll be stronger: Exercise improves muscle strength and endurance, two things that you use throughout each day. When you exercise consistently you’ll be pleasantly surprised when difficult tasks begin to seem easy.

6. You’ll be less likely to binge: Exercise has a powerful anti-binge effect on the body. This is due in part by an increase in sensitivity to leptin, a protein hormone, which has an appetite-taming effect.

7. You’ll burn calories: You know that excess body fat is made up of stored and unused calories. Fight back by burning loads of calories with fat-blasting workouts.

8. You’ll be more confident: Who doesn’t wish they walked and talked with more confidence? A consistent exercise program will do just that. As your body becomes more fit, watch as your confidence sky-rockets.

9. You’ll have fun: Believe it or not, exercise can be extremely enjoyable. Remember how fun it was to run around as a child? Tap into your inner child as you find a mode of exercise that gets you excited.

10. You’ll reduce your blood pressure: Exercise has been proven more effective than medication in reducing blood pressure to normal levels. A single workout has been shown to reduce blood pressure for the day and regular exercise reduces overall blood pressure in the long run.

11. You’ll lose the jiggles: Regular exercise tightens flabby arms, legs and waistlines. So wave goodbye to the jiggles with a solid exercise program.

12. You’ll increase insulin sensitivity: Researchers at Laval University in Quebec discovered that exercise improved insulin sensitivity dramatically. Peak after-meal insulin levels dropped by more than 20 percent after as little as 3 weeks of consistent exercise.

13. You’ll sleep better: Do you toss and turn for hours before falling asleep? Exercise is a powerful sleep aid. Your tired muscles encourage your body to quickly fall asleep so they can get their overnight repair work done.

14. You’ll lower your risk of heart disease: Regular exercise strengthens your heart and makes it more resilient against disease. A sedentary lifestyle is a major risk factor for heart disease, so rest assured that consistent exercise is your ally against disease.

15. You’ll feel great: Vigorous exercise releases natural endorphins (happy hormones) into your blood stream that dissolve pain and anxiety. You’ve probably heard of ‘runner’s high’, this can be achieved by any great workout.

16. You’ll lower your risk of diabetes: Studies show that exercising as little as half an hour each day can dramatically reduce your risk of diabetes. If you are at risk of diabetes, or already have diabetes, regular exercise is the most effective treatment for reversing the disease.

17. You’ll meet cool people: You could benefit from a group of new, energetic friends, right? Gyms, bootcamps, workout centers and even the jogging trail are all great places to connect with fun new friends.

18. You’ll improve your BMI: You know that maintaining a healthy BMI is key in disease prevention. Exercise is the best way to keep your BMI under control.

19. You’ll increase your endurance: Do you ever get out of breath when walking up stairs or through the mall? Regular exercise builds your endurance for everyday activities.

20. Your doctor will be impressed: How many times has your doctor given you the lecture about losing weight and exercising more? Exercise regularly and get your MD off your back!

21. You’ll look amazing: Are you happy with the shape and size of your body? Regular exercise works wonders on your physique. Within a few weeks you’ll see shape and tone in all the right places.

This article comes courtesy of my friend Steve McKinney of Fitness and More.

PAU for NOW

TAKU

Twelve Reasons Every Adult Should Do Strength Exercise

During the past few years more and more studies have shown that sensible strength training produces many health and fitness benefits. Key researchers, such as Dr. William Evans and Dr. Ben Hurley, have provided a wealth of data on the positive physiological responses to basic programs of strength exercise. Based on presently available research, consider the following 12 reasons why every adult should perform regular strength exercise.

Benefit One: Avoid Muscle Loss
Adults who do not strength train lose between 5-7 pounds of muscle every decade (Forbes 1976, Evans and Rosenberg 1992). Although endurance exercise improves our cardiovascular fitness, it does not prevent the loss of muscle tissue. Only strength exercise maintains our muscle mass and strength throughout our mid-life years.

Benefit Two: Avoid Metabolic Rate Reduction
Because muscle is very active tissue, muscle loss is accompanied by a reduction in our resting metabolism. Information from Keyes et al. (1973) and Evans and Rosenberg (1992) indicates that the average adult experiences a 2-5 percent reduction in metabolic rate every decade of life. Because regular strength exercise prevents muscle loss it also prevents the accompanying decrease in resting metabolic rate.

Benefit Three: Increase Muscle Mass
Because most adults do not perform strength exercise, they need to first replace the muscle tissue that has been lost through inactivity. Fortunately, research (Westcott 1995) shows that a standard strength training program can increase muscle mass by about 3 pounds over an Week training period. This is the typical training response for men and women who do 25 minutes of strength exercise, 3 days per week, and represents an excellent return on a time-efflcient investment.

Benefit Four: Increased Metabolic Rate
Research reveals that adding 3 pounds of muscle increases our resting metabolic rate by 7 percent, and our daily calorie requirements by 15 percent (Campbell et al. 1994). At rest, a pound of muscle requires about 35 calories per day for tissue maintenance, and during exercise muscle energy utilization increases dramatically. Adults who replace muscle through sensible strength exercise use more calories all day long, thereby reducing the likelihood of fat accumulation.

Benefit Five: Reduce Body Fat
Campbell and his co-workers (1994) found that strength exercise produced 4 pounds of fat loss after 3 months of training, even though the subjects were eating 15 percent more calories per day. That is, a basic strength training program resulted in 3 pounds more lean weight, 4 pounds less fat weight, and 370 more calories per day food intake.

Benefit Six: Increase Bone Mineral Density
The effects of progressive resistance exercise are similar for muscle tissue and bone tissue. The same training stimulus that increases muscle myoproteins also increases bone osteoproteins and mineral content. Menkes (1993) has demonstrated significant increases in the bone mineral density of the upper femur after 4 months of strength exercise.

Benefit Seven: Improve Glucose Metabolism
Hurley (1994) has reported a 23 percent increase in glucose uptake after 4 months of strength training. Because poor glucose metabolism is associated with adult onset diabetes, improved glucose metabolism is an important benefit of regular strength exercise.

Benefit Eight: Increase speed of Gastrointestinal Transit Time
A study by Koffler (1992) showed a 56 percent increase in gastrointestinal transit time after 3 months of strength training. This is a significant finding due to the fact that delayed gastrointestinal transit time is related to a higher risk of colon cancer.

Benefit Nine: Reduce Resting Blood Pressure
Strength training alone has been shown to significantly reduce resting blood pressure (Harris and Holly 1987). Another study (Westcott 1995) has revealed that strength plus aerobic exercise is also effective for improving blood pressure readings. After 2 months of combined exercise, the program participants dropped their systolic blood pressure by 5 mm Hg and their diastolic blood pressure by 3 mm Hg.

Benefit Ten: Improved Blood Lipid Levels
Although the effects of strength training on blood lipid levels needs further research, at least 2 studies (Stone et al. 1982, Hurley et al. 1988) have revealed improved blood lipid profiles after several weeks of strength exercise. It is important to note that improvements in blood lipid levels are similar for both endurance and strength exercise (Hurley 1994).

Benefit Eleven: Reduce Low Back Pain
Several years of research on strength training and back pain conducted at the University of Florida Medical School has shown that strong low-back muscles are less likely to be injured low-back muscles. A recent study by Risch (1993) found that low-back patients had significantly less back pain after 10 weeks of specific (full-range) strength exercise for the lumbar spine muscles. Because 80 percent of all Americans experience low back problems, it is advisable for all adults to properly strengthen their low back muscles.

Benefit Twelve: Reduce Arthritic Pain
According to a recent edition of the Tufts University Diet and Nutrition Letter (1994), sensible strength training eases the pain of osteoarthritis and rheumatoid arthritis. This is good news, because most men and women who suffer from arthritis pain need strength exercise to develop stronger muscles, bones, and connective tissue.

Summary
There are 12 physiological reasons to perform regular strength exercise. On a more basic level, it is important to understand that proper strength training may help us to look better, feel better, and function better. Remember that our skeletal muscles serve as the engine, chassis, and shock absorbers of our bodies. Consequently, strength training is an effective means for increasing our physical capacity, improving our athletic performance, reducing our injury risk, enhancing our personal appearance, and improving our selfconfidence. Everyone can benefit from a sensible program of strength exercise.

 
TAKU’s NOTE: Thanks to Dr Wayne L. Westcott, Ph.D., for compiling this weeks research information, and for his continued work in strength and Fitness Research.