The wide-ranging health benefits of regular exercise include:
- Reducing the risk of heart disease, high blood pressure, osteoporosis, diabetes, and obesity
- Helping keep joints, tendons, and ligaments flexible
- Helping increase metabolism, energy, and endurance
- Reducing some of the effects of aging
- Contributing to mental well-being (including alleviating depression, stress, and anxiety) and ensuring better sleep
- A properly designed and executed exercise program can improve or protect posture, help keep bones and muscles stronger, and maintain joints, tendons, and ligaments injury-free.
- Exercise can help improve your skin and enable your internal organs to function better.
- Exercise helps you lose body fat by:
- Burning calories when you are exercising and increasing your metabolism for many hours afterward
- Increasing your lean body mass, which:
- Equals a higher sustained metabolic rate
- Leads to a firmer, more sculptured physique
- Exercise makes you healthier, feel better, look younger and more alive—it’s sexy!
But an exercise program should include
"Diva Six Components to an effective exercise Program", of which I have covered in the last six blogs....
- Cardiovascular Conditioning
- Strength and Endurance Training
- Flexibility Training
- Core and Balance Training
- Corrective Exercises
- Functional training
As a fitness expert, I get all of the excuses on why women choose not to exercise and there are a few concerns (myths) that are also attached to exercising....Four of which I want to address... #1 Sweating
- Sweating is good for you, so don’t be concerned about how you look when you exercise—get moving and sweat when you work out!
- Speeds up metabolic processes of vital organs
- Makes the heart pump hard, producing a drop in blood pressure
- Strengthens the immune system and inhibits and kills bacteria and viruses
- Relieves pain and speeds healing of joint injuries and other problems
- Moves fluids through the body, thus cleansing the body and improving skin and cell function
- Muscle mass is great for your metabolic rate and makes you firmer.
- It is difficult for women to gain extreme amounts of muscle mass because we don’t have the same hormonal make-up as men, so don’t fear gaining too much muscle mass if you weight train.
- If your exercise program is designed and executed properly and you are losing fat at the same rate of your muscle increase, you will not get bulky.
- Veins are the blood vessels that carry blood to your heart. Visible veins (except for varicose veins) are a sign of good health, a signal of low body fat and lack of subcutaneous fluid. Don’t consider them ugly but rather view them as a health & fitness measuring tool.
- The health benefits of sleep include reducing inflammation, depression, and stress and increasing alertness, memory, immune function, and more.
- Sleep also helps repair muscles after exercising, damage caused by stress, and harmful exposure to ultraviolet rays.
- Don’t be extreme in your exercise program and be sure to get plenty of sleep and relaxation time. Take some time off of your exercise program every 6 weeks, providing you are on a steady program.