All posts by Lisa Anderson

14 Ways Strength Training Benefits Your Body

July 6, 2018
/ Strength Training
/ By Lisa Anderson

Introduction

Resistance exercise is any form of exercise that forces your skeletal muscles (not the involuntary muscles of your heart, lungs, etc.) to contract. Furthermore, benefits of resistance exercise, sometimes referred to as strength training, includes building and maintaining your muscles. As a result, you look strong. Most noteworthy, strength training or resistance exercise also includes working with weights. And working with weights results in faster muscle development and growth.

Benefits of Resistance Exercise

Benefits of resistance exercise (strength training) include:

1
First of all, working with weights is likely the only exercise where you can quickly see outlines of your growing muscles
2
Secondly, you actually feel the positive effect of all that strength training on your body
3
Thirdly, the strength that you feel in your body, makes you feel like you can do anything
4
As a result, your self-esteem improves because you sense yourself getting stronger
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And, when you get sore after a workout, you believe that the soreness is a sign that you are getting stronger
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Moreover, you are totally focused on strength training. All other thoughts disappear.
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Also, the strength that you feel in your body takes the focus away from any obsession you had with your weight
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Next, symptoms of both anxiety and depression are reduced
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And resistance exercise improves sleep
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Furthermore, stress is reduced
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In addition, executive functions are improved. These functions include focusing on complex tasks, organizing, thinking abstractly, and planning for future events.
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Also, memory and working memory improves
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Most noteworthy, increased muscle strength improves brain function in adults with Mild Cognitive Impairment (MCI)
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Finally, bigger muscle mass translates to reduced fat in your body

Conclusion

In conclusion, the many benefits of resistance exercise or strength training drives many to develop muscles, which in turn significantly helps their bodies become healthier and stronger.

Get Healthy Body Using Treadmill for Cardio

July 3, 2018
/ Treadmill
/ By Lisa Anderson

Introduction

Using treadmill, for either physical activity or a cardio workout, is very popular. Just go to any gym and you will see treadmills in use.

Using Treadmill

Walking, jogging, or running are one of the best cardio exercises. They improve both heart, body, and brain health. This is because they increase your breathing rate, heart rate, blood flow throughout the body and the brain and cause you to sweat.

Walking, jogging, and running are done outdoors. But that is not always possible. Using treadmill, these cardio activities take place in the comfort of an indoor environment, be it the home or the gym.

Moreover, walking, jogging, or running on a treadmill lowers the risk of injury. And, it causes less stress on your joints than running on a hard surface such as asphalt or concrete. Furthermore, it helps you avoid twisting an ankle, tripping, or other injuries from running on uneven surfaces. Also, if you’re running at night, treadmills save you from having to run in the dark. And, you are not at the mercy of the elements, such as rain, snow, and heat. Finally, you don’t have to look out for road hazards.

Types of Treadmill

Most noteworthy, depending on your need, you have a choice of several types of treadmills.

First of all there is the entry level treadmill, used in the home, with a small motor and not for heavy people. Moreover, it’s good for walking or jogging.

Secondly, there is the manual treadmill powered by the walker, jogger, or runner.

Next there is the folding treadmill that is folded and rolled away to storage.

Then there is the walking treadmill. Furthermore, this treadmill is budget friendly, comfortable and, everything is within arm’s length of the walker on the treadmill.

Also, there is the running treadmill that can accommodate tall runners, uses a powerful motor, and lots of features.

Next there is the compact treadmill, which is small in size, usually foldable and rolls into storage.

Then there is the commercial treadmill used in gyms, are heavy and powered by heavy motors.

In addition, there is the office treadmill, which usually has a desk at the front end of the treadmill. Furthermore, the desk is used for a laptop, keyboard, mouse, etc. Moreover, the person using this treadmill walks while doing work on the computer.

Finally, there is the hybrid treadmill, like the treadclimber, which combines the benefits of a treadmill as well as an elliptical machine.

Treadmill Safety

Most noteworthy, in 2014, there were over 24,000 treadmill injuries that required hospital emergency room visits. And, distractions were the main cause of these treadmill accidents. In addition, the infographic below illustrates how to safely use the treadmill.

Conclusion

In conclusion, using treadmill is very popular among all age groups. Moreover, the treadmill provides significant cardio benefits to those using it.

Rapid Fat Loss Best to get Body Good and Healthy

April 29, 2018
/ Exercise
/ By Lisa Anderson

Introduction

First of all, fat burning is part of day-to-day activities and especially while exercising. Consequently, increasing fat burning results in rapid fat loss.

Rapid Fat Loss

Background

First of all rapid fat loss occurs when fat burning is in full swing. Also, fat burning is essentially oxidation of triglycerides. And, triglycerides are formed by combining glycerol with three fatty acid molecules. Furthermore, the three fatty acid molecules produce energy in the form of adenosine triphosphate.

Most noteworthy, triglycerides make up fat cells. Also, the fat cells are located in the adipose tissue, commonly known as body fat. Especially relevant, the adipose tissue’s role is to store fat. And, the adipose tissue is all over the body, including under the skin and wrapped around internal organs.

Energy Sources

Most of all, during exercise, the body needs energy. Also, initially it gets it from glucose in the blood. And, then, the body gets energy from the triglycerides in the fat cells. Furthermore, triglycerides oxidized by oxygen deliver energy. And, the triglycerides get this oxygen from the blood stream Also, oxidation releases three fatty acids, which are energy sources.

Energy Production

First of all, the lungs inhale oxygen. Then the oxygen is transferred to red blood cells in the blood stream. And, the oxygen rich red blood cells deliver oxygen to the triglycerides. Furthermore, the by-product of triglyceride oxidation is carbon dioxide and water. Consequently, the carbon dioxide and water enter the blood stream. Then, the carbon dioxide leaves the blood stream and enter the lungs. And the lungs exhale the carbon dioxide. Finally, the water in the blood stream leaves the body through the kidneys, intestines and skin pores (as sweat).

Research

Most noteworthy, researchers from the University of New South Wales in Australia found that when weight is lost the majority of it leaves the body as carbon dioxide. In addition, they found that oxidation of 22 pounds of human fat needs 64 pounds of oxygen. And the lungs inhale this oxygen. Consequently, oxidation produces 62 pounds of carbon dioxide and 24 pounds of water.

Furthermore, the infographic below illustrates the process. Most noteworthy, the infographic illustrates amount of fat burned by 50 year old, 5’ 8” male and female joggers in one hour.

Conclusion

In conclusion, faster oxidation causes rapid fat loss. And this occurs when you inhale deeply and rapidly. Finally, this occurs when you are doing aerobic exercises such as jogging, running, swimming, cycling, elliptical trainers, etc.

Hold onto Your Hard Won Fitness: Avoid Addiction

April 28, 2018
/ Exercise
/ By Lisa Anderson

Introduction

Most of all, exercise addiction is an unhealthy obsession with physical fitness and exercise. Also, it is loosely related to exercise overtraining. Furthermore, it’s often a result of body image disorders and eating disorders. And, exercise addicts display traits similar to those of other addicts.

First of all, they are obsessed over the behavior
Also, they engage in the behavior even though its causing them physical harm
And, they continue engaging in the behavior despite wanting to stop
Finally, they secretly engage in the behavior

Consequently, extreme weight loss and harmful health conditions related to weight loss could result from exercise addiction.

Causes of Exercise Addiction

Most noteworthy, exercise releases endorphins and dopamine. Consequently, an exercise addict feels rewards and joy when exercising. Especially relevant, exercise addiction usually starts with a desire for physical fitness. And, people who feel pressured to stay in shape are at risk of developing exercise addiction. Furthermore, people who are overweight and set out on an extreme weight loss regimen are also at risk.

Symptoms of Exercise Addiction

Most of all, common symptoms of exercise addiction include:

First of all, you get withdrawal symptoms, such as feelings of irritability, restlessness, or anxiety after a period without exercise.
Also a feeling of loss of control, such as inability to control the urge to exercise or to stop exercising for a significant time, especially in the presence of an injury that requires time to heal.
In addition, a need to continue to exercise even in the presence of injuries, physical problems, psychological issues, or interpersonal problems.
And continue to go beyond the original intended exercise duration, frequency or, intensity without meaning to do so.
Moreover, there is reduction in other activities, spending less time in social, occupational or, other situations as a direct result of exercising.
Furthermore, spending a great deal of time engaging in, planning for, thinking about or, recovering from exercise.
Also a need to exercise more often, for longer duration, or at higher intensity to feel the desired effect than originally.
Finally, experiencing an inability to stick with a reduced exercise program.

Avoidance

First of all, to prevent exercise addiction, avoid excessive trips to the gym. Also, limit your workout time and the amount of daily exercise. Finally, to let your body rest, take breaks from exercise throughout the week .

Conclusion

In conclusion, as much as exercising is a very healthy thing to do for you and your body, it’s important to keep it in perspective. Most of all, step back and see if you have symptoms of exercise addiction and then take steps to counteract them.

Hold onto Your Hard Won Fitness: Avoid Overtraining

April 27, 2018
/ Exercise
/ By Lisa Anderson

Introduction

Overtraining is the result of giving your body more work or stress than it can handle. Furthermore, overtraining occurs when a person experiences stress and physical trauma from exercise faster than their body can repair the damage. And, symptoms of overtraining are different from one person to another. Also, any combination of symptoms of overtraining indicate that you are overtrained and need to recover.

Physical Symptoms of Overtraining

Non-Physiological Symptoms of Overtraining

Especially relevant, non-physiological symptoms of overtraining include:

First of all, a feeling of lethargy.
Also, you notice a plateau in your performance.
Moreover you notice a drop in performance. And, a drop in workout performance is one of the earliest signs of overload. Furthermore, altered performance levels are more apparent in endurance activities such as running or cycling.
Also, you notice an inability to complete workouts.
Furthermore, there is poor co-ordination.
In addition, you notice a lack of appetite. Most of all, a decrease in appetite occurs in the middle to later stages of over exercising and goes hand in hand with feelings of fatigue and lack of motivation. And, by slowing down bodily processes like metabolism, the body attempts to force a reduction in its workload.
Finally, there is weight loss (when you are not even trying to lose weight).

Physiological Symptoms of Overtraining

Most of all, physiological symptoms of overtraining include:

First of all, there is a loss of libido.
Also, swelling of the lymph glands is possible.
Moreover, an abnormal heart rate is possible.
And, you notice an elevated heart rate measured when you wake up in the morning. Moreover, when you put more stress on the heart, it has to work a lot harder. Furthermore, an increase in your normal resting heart rate, say from 45 beats per minute to 60 beats per minute, indicates that you are placing excessive stress on your body.
In addition, you notice an elevated exercising heart rate.
Moreover, you notice chronic muscle soreness. And, persistent muscle soreness that lasts for hours or days after your workout is a sure sign you need more rest.
Finally, you notice more frequent minor infections.

Psychological Symptoms of Overtraining

Most noteworthy, psychological symptoms of overtraining include:

First of all, a feeling of tiredness.
Moreover you notice sleep disorder (either sleeping too much or too little). Also, being in a state of overload comes with disrupted sleep patterns, so instead of getting much-needed rest, you become restless and can’t fall asleep.
And you have a feeling of "heaviness".
Also, a desire to skip workouts. Most of all, your body is telling you something and you should listen.
And, a lack of enthusiasm when it comes to both the gym and everyday activities.
In addition, a decreased ability to concentrate.
Also changes in mood. Furthermore, these signs are common when your body is overstressed physically. And, the stress hormones you release when you are emotionally stressed are also released when you are physically overloaded.
Finally, there is a sense of irritability, depression and, anxiety.

Conclusions

In conclusion, it’s important to recognize overtraining and take steps to pull back. Furthermore, this will allow you and your body to get the maximum benefits from all your hard work.