Benefits of Exercise
It's 2013! Did you make a New Year's Resolution? Is it to lose weight? You'll be hitting the pavement, or the pool, or the gym soon, and all that effort goes to more than just shaving pounds.
Cardiovascular Exercise
Running, dancing, kickboxing, stepping - however you do it, "cardio" gets your heart rate and keeps it there, and can be maintained over long periods of time. You'll see some toning in the muscles you use, but most of the benefits here are- gasp! - cardiorespiratory.
First of all, your body is going to get really good at delivering oxygen to your muscles, so that you can exercise harder and longer (yay!). You don't have to start off great, you just need to go a little further each time you work out. If you're trying one of our classes, start with just 20 minutes your first go. Come back next week and stay for 25. Before you know it, you'll be at a full hour of sustained effort, and smiling the whole time. But that's all in the workout; on the sofa, this regular exercise commitment will cause decreased blood pressure and prevent hypertension. Since hypertension is a major risk factor for stroke, you'll also be protecting yourself against that.
UpToDate, the resource your doctor uses when you stump him, cites aerobic training as an LDL reducer and HDL promoter. LDL is the bad kind of cholesterol, and HDL is the good kind - this relationship shows one way good cardio prevents heart disease and coronary plaque buildup. Cardio training has also been shown to prevent type 2 diabetes, or even reverse pre-diabetes risk! More observational data suggests that cancer risk and effects are impacted, positively, by regular physical activity.
I'm sure that you've already read that exercise makes you happier. It's a great stress-reliever, and prevents both anxiety and depression. You might not know that regular exercise can prevent dementia and cognitive decline.
A Quick How-To
See the note at the bottom of this post, but there is no real answer here. Do something you love! Run, skip, jump, play frisbee, play volleyball, go dancing, hit something repetitively. You only need 2.5 hours of moderate intensity exercise each week, but if you're in it to lose weight try to go a little more, a little harder. As mentioned above, you can start with just 20 minutes and build from there. Try BodyAttack, BodyCombat, IndoorCycling, or Zumba to change it up or discover a new cardio passion!
Resistance Training
Oh no, she said it. Resistance training- dare I go further? - with real weights is also an important part of your workout routine.
We'll start with weight loss. With resistance training, you'll build your muscles. Bigger muscles need more fuel to work, and therefore you'll increase your metabolism. Building muscle does not mean bulking - ladies, that kind of super-muscular physique is very difficult to achieve Most likely, you'll see a lift under the seat of your pants and in your posture. Not only are you losing fat, but not you are also toning that six pack.
We also talk about functional strength training. If you do a lot of work at a desk, you use some muscles a lot, and others very little. Your glutes (butt), lats (back), and core are among those muscles that are not used, and your body likes to be efficient. You cut out unused muscle mass to save fuel. So it's use it or lose it - deadlift to work your back, and you'll find it easier to lift your child/grandchild/laundry basket/lumber; whatever needs lifting.
In addition to a lot of the same benefits as cardiovascular training, resistance exercise increases bone density to keep you strong and healthy for life. This is because your bones also have to meet the increased pull of the muscles as anchors of action. Again for the ladies, you'll see a decreased risk of osteoporosis.
A Quick How-To
There are a few ways to train with weights, but what doesn't challenge you doesn't change you. Start by choosing A or B:
A - Total body workout. You'll be at the gym longer, but you won't need to pick up the dumbbells tomorrow.
B - On rotation. You're in the gym daily, but only working a few muscle groups at a time. One common division is upper body/lower body.
Now C or D:
C - Load the weight so that you can only complete 8-12 reps in a set before breaking form. Complete 3 sets - you should barely finish the last set.
D - You can use a lighter weight to squeeze in 20-30 good, full range reps in a set. Repeat 3 times. Again you should be really straining to finish.
Just put it together, and that's your strength training plan. BC is a full weight, rotational workout; AD is a light total body workout. To really push your AD, try BodyPump. We have the class 5 days a week, all you need are sneakers and a water bottle. Or spend time under the women's mezz and ask a personal trainer about exercises that will work on areas you want to improve.
For another kind of resistance, try CXWorx on Tuesdays and Thursdays. You'll use resistance bands instead of weights for a great core workout.
Flexibility Training
Ahhh, yoga. There are many different forms of yoga. Some get your heartrate going, others tone and sculpt with strength poses that use your own body weight and strength against you. However, the benefit of yoga we love is the stretch. Stretching maintains and improves range of motion; you'll feel limber and agile. Since resistance training can decrease range of motion, stretching is an important part of every post-workout cooldown. Extended periods of work here and release tight muscles, such as tight hip flexors. We offer Yoga Basics where you can workout while learning the poses, YogaStretch to lengthen and PowerYoga to sculpt and tone.
Put it all together
Exercise isn't just for weight loss; it's for your health! Strong Center owner Dave Ross often says that "If exercise came in a pill, it would be the most widely prescribed medication by doctors." You can't see it working all the time, but increased physical activity has profound positive benefits for your body and your life. In addition to weight loss benefits, exercise can increase metabolism, create happiness, and prevent many chronic diseases and conditions. If you haven't already, check in with your doctor about how exercise can improve your health profile, and about the kinds of exercise best for you. The benefits of exercise far outweigh the risks, but if already have a chronic health condition it's good to also ask your doctor about this too before you start changing your activities. Another excerpt from UpToDate, under the heading "Exercise Prescription,"
There is no one exercise prescription for all individuals. A general weekly goal of at least 150 minutes of moderate intensity aerobic activity or 75 minutes of vigorous intensity activity is ideal for many people.
I wish I could give you more, but really the prescription is to just get moving. To do something you love, and keep doing it as long as you can! If you are ever uncertain about where to begin, about whether you're moving safely, our personal trainers and fitness instructors can help. And we love this exercise stuff, so please ask!
Peterson, Douglas M, "Overview of the benefits and risks of exercise" UpToDate web database 12/26/12.
American Council on Exercise ACE's Essentials of Exercise Science for Fitness Professionals United States: 2010. Print.
