NontoxicLifestyle: Benefits of exercise

PHYSICAL ACTIVITY IS MORE IMPORTANT FOR HEALTH AND LONGEVITY THAN THINNESS. A SEDENTARY LIFESTYLE IS LINKED TO MORE DISEASE.

Exercise is a critical component of weight loss, lean-body mass, health and longevity.

A few benefits of exercising are:

An increased sense of well-being

A lower risk of chronic disease

A lower mortality rate (less people die as a result of diseases caused by living a sedentary lifestyle)

Helps in managing mild to moderate depression and anxiety. Mental clarity

Experts recommend a minimum of 30minutes of exercise three times per week for heart-health benefits. For weight-and fat-loss need, it’s recommended you exercise at least 30minutes five days per week. Exercise can be in any form of physical activity, so long as there’s energy expended. It is not just gym time at a gym club. Some exercise, no matter how little, is better than none.

Research in the field indicates that relatively shorter-duration, higher-intensity training is more effective for fat burning than longer, low-intensity training. Up to 60minutes of moderate to vigorous physical activity per day may be needed to prevent weight gain, but as much as 60 to 90 minutes of moderate intensity physical activity per day is recommended to sustain weight loss for previously overweight people.

Note: Exercise intensity is based solely on your heart rate. It is very easy to determine your intensity level simply by measuring your pulse or wearing a heart rate monitor during exercise.

Men over age 40, women over age 50, and those with a history of chronic diseases such as heart disease or diabetes should consult with a health care provider before starting a vigorous exercise routine.

Exercise Intensity- determines how much energy is used. The longer you exercise the more likely your body will begin reducing its fat reserves to provide energy for the activity.

Light intensity- this type of activity burns mostly fat, but the quantities are so small that even long duration will not result in noticeable fat loss. Nevertheless, give yourself a reward for taking stairs instead of elevator, gardening, and for parking at the far end of the lot. Keep up your good workout; gradually move up to moderate exercise.

Moderate Intensity- The highest level of direct fat-burning occurs here at his aerobic, moderate intensity. At this fat store to produce needed energy.

High Intensity- At this level, the body uses as much glycogen energy as possible and then begins to draw energy from protein conversion before it uses fat. Fat conversion is slower during high-intensity exercise. If you are able to perform at this level, you’re likely carrying an optimal amount of body fat. The added benefit of high-intensity exercise is that your metabolism remains elevated for several hours after wards, allowing you to burn additional calories post-exercise.

Intensity Activity Benefits

Low (Aerobic) Gardening, golfing, walking/jogging, yoga. Gradual fat loss, some cardiovascular, flexibility, preparation for moderate intensity

Moderate

(Aerobic & Anaerobic) Basketball,racquetball,jump rope, rowing, Running, biking, swimming. Maximum fat-burn, unlock fat stores, cardiovascular support

Intense

(Anaerobic) weight-lifting, climbing, sprinting, hill-running, plyo- metrics

Cardiovascular support, greatest metabolism boost, muscle building, improved bone density.

Reducing your caloric intake while increasing your physical activity = maximum fat loss