|
Important Facts:
- Improved
cardiovascular and respiratory function enhances the transport of:
- oxygen and nutrients into the cells;
- C02 and waste products from the
tissue of the body to the blood stream and to the eliminative organs;
- Childhood obesity is
associated more with inactivity than overeating and over 80% of adult
obesity begins in childhood;
- When weight loss is
achieved by dieting without exercise, a substantial portion of the total
weight loss comes from the lean tissue, primarily as water loss;
- When exercise is
included in a weight loss program, there is usually an improvement in
body composition due to a gain in lean body weight from an increase in
muscle mass and a decrease in body fat;
- Exercise helps
counter the reduction in basal metabolic rate (BMR) that usually
accompanies dieting alone;
- Exercise increase
the BMR for an extend period of time following the exercise session
- Moderate to intense
exercise may have a suppressing effect on the appetite;
- People who exercise
during and after weight reduction are better able to maintain their
weight loss than those who do not exercise;
- Muscle tissue
increases with exercise and our muscle tissue burns most of the fat in
our body.
Exercise and Mood:
- Regular exercise
decrease symptoms of anxiety, depression and malaise ( run down feeling,
insomnia)
- Exercise increased
endorphins, mood elevating substances made by our bodies
Physical Fitness and Longevity:
- An unfit person has
an eight time greater risk of having a heart attack or stroke than a
physically fit person
- For every hour of
exercise, there is a two hour increase in longevity
- Those who exercise
have a 23% lower risk of dying than sedentary people
Creating an Effective Exercise Routine:
|
Step I: |
Recognize
the Importance of Physical Exercise |
|
Step II: |
Consult your
Physician and chiropractor – Get medical clearance if you have
health problems, if you are over 40, or if you have heart disease,
smoke, have high blood pressure, pain in the
chest/arms/teeth/jaw/neck with exercise, dizziness, or heart
palpitations |
|
Step III: |
Select an
activity you enjoy – Try cross training (doing different activities)
during the week to avoid boredom |
|
Step IV: |
-
Monitor
Exercise Intensity
-
Measuring your
heart rate is easy today with many types of monitors available
-
To arrive at
your maximum heart rate, subtract your age from 185
-
To determine
the bottom of the training zone, subtract 20 from your maximum
heart rate
-
Stay in your
training zone
| For example: |
Age of 45.
185 – 45 = 140 (max. heart rate) |
| |
140 - 20 =
120 (min. heart rate) |
|
|
Step V: |
Do it
often — At least 20 minutes three times a week |
|
Step VI: |
Make it
Fun! — Find one or more partners to share exercise |
|
Step VII: |
Stay
Motivated. The loss of weight, improved appearance and feeling
better (emotionally and physically) will help your motivation.
|
|
