Health benefits exercise

EXERCISE: 15 Health Services

But we see the plans work, they, at least not so important for a healthy diet. The feeding program LEAN workout is a close partner. If you lose, you have to move. Why not stay on the couch and eat less? Restrictions on calories, which is the basis of most diets, the main reason is that does not work. Take years to more calories, the metabolism slows down, refuse to work as a mechanic in the engine idling. If you burn the low idle speed, you have less fuel and less fat. Exercise increases your metabolism to burn calories. Combine that with a diet containing foods rich in nutrients that emphasizes, without empty calories and they are more likely to believe that if you just cut calories. The good news is that people who are current bridge (overweight, sedentary underfed, etc.) must be most helpful. In short, the exercise is to make your health:
• fat
• reduces the risk of disease in almost all major
• feel good about the release of hormones that contribute to the well-being.
Benefits of exercise
Exercise helps you lose fat and become slim. But there are important reasons for the exercise. Exercise not only for health, but for life. The main benefits of exercise for health:

First Provides FatPointer.

It is somewhere in the brain, physiologists believe, is a kind appestat, which regulates the frequency and how much you eat. This checkpoint is appestat fat (also known as the setting), your body uses fat. Your body feels the need to maintain this level of fat to protect the day when food may not be as abundant. He believes that this level of fat is important for your well-being, and will endeavor to maintain this level of body fat. So your body is any attempt to point fat or reduced fat, which tend one reason why people lose the weight, resist is to find them to lose. If you suddenly begin to eat less, your body thinks "Oh, my God, he is hungry. Hoard fat." The metabolic rate slows down (like wearing a winter sleep) and increased appetite. You try to stay on a diet, but your FatPointer is that the storage of fat than to burn. Weight loss is very difficult. However, if you manage your appetite and eat more, you can shuffle your FatPointer even higher.
What do you need to do is trick FatPointer progressive decrease your daily calories. FatPointer decreases gradually and appestat comfortable with the idea of ​​burning fat stores because they seem to be enough food available. If your body gets used to low-calorie food, it becomes more efficient, more energy, to save instead.
Exercise plays an important role in resetting appestat. If you have been on a diet and lose weight gradually, but then you wake up, your body will probably decide that it is a good balance of fats for you. The improvement in the amount of exercise that you press your body into fat burning mode and you continue to lose.

2nd reducing the risk and severity of diabetes.

Moderate exercise that burns only 200 calories per day than a brisk 30 minute walk can reduce the risk of adult (type 2) diabetes. Exercise increases the effectiveness of insulin, it helps to eliminate sugar from the blood before it can be stored as fat. (Insulin could be as "unfair" hormones. This ensures that excess sugar is stored as fat, but blocks the conversion of fat back to glucose). Increase the effectiveness of insulin is also lower blood pressure, higher levels of good (HDL) and is associated with a lower incidence of cardiovascular diseases.

3rd strengthen the immune system.

Regular, moderate exercise increases the number of white blood cells, improves the body's ability to fight infection. Exercise also increases the number of "killer cells", these special cells that are mobilized in the fight against serious disease and it increases the body's production of antibodies of immunoglobulin A. Another way of exercise strengthens the immune system is to reduce the stress , because stress can reduce the immune system.

4th lowers cholesterol levels.

Can exercise in combination with low-fat, reduced LDL (bad cholesterol) was twice as effective as diet alone. Exercise increases HDL (good cholesterol). Movement is one of the few things that achieves both goals.

5th IT improves the sex life.

A major advantage of this program is lean, it should improve your sex life. The study showed that the group increased to the improvement of nutrition, stress management, exercise and sexual arousal and pleasure.

6th It increases endurance.

People who start exercising often arises: "I have more energy." In muscles, improves exercise performance of the efficiency with which the muscles can use oxygen. The exercise also helps your body to deliver more oxygen to vital organs such as lungs, brain, heart and muscles. In short, with the exercise to do with oxygen in the body and into the cells efficiently.

7th Creates a healthy heart.

Strength training, and if you exercise you build the heart muscle. A stronger heart can pump more blood at a time and requires fewer strokes to win the same amount of blood. In a study of 13,000 men and women into categories of good air conditioning fitness sitting, walking 30 minutes a day, divided into three fifty-seven times per week, about half can be a heart attack or cancer. People with high blood pressure has, regular exercise was to reduce systolic and diastolic pressures represented by an average of ten points. Exercise reduces the tendency to stick together and form blood clots called platelets and prevents blood clots from forming, making the blood supply to tissues in the heart, brain and other vital organs, causing an accident, stroke or heart attack.

8th It slows the aging process.

Almost all of the physiological changes with aging are connected, exercise is best, including decreased muscle mass, increased body fat, reduced muscle strength and flexibility, reduced bone mass, decreased metabolic rate (which is the storage of fat), reduced cardiovascular capacity, sleep disorders , decreased sexual performance and reduces the use of oxygen to the muscles and reduced mental acuity. Exercise acts as a tonic, improves many symptoms of aging.

9th Increases life.

Health study of 17,000 Harvard graduates of the Harvard men in the ages of 35 and 74 show that men who exercise regularly live longer. The mortality rate has decreased, the number of calories burned during exercise calories weekly expenditures of 2000 kcal (representing an average of 40 minutes of moderate physical activity per day). Recent studies have shown that calorie restriction can also be the life of man, in combination with a reduced calorie diet with exercise to burn calories provides a double dose. From 20 to 80 years, the average man loses a quarter of his total muscle mass, we conclude that the amount of exercise can be increased with age, rather than fewer leads. Lean program can help to die young - but old age.

10th It builds muscles.

Exercise builds muscles and muscles of the body fat burner is always important. Muscle burns calories, not only during training, but when you are resting. It is automated. The more muscle you have, the more calories (and fat), burning and even during sleep. Therefore, one of his goals is to replace the fat in full lean. Consider these statistics are fat: with moderate exercise (not to be an Olympic weightlifter), can increase muscle mass, causing it to burn automatically more than one hundred calories per day, which means an automatic loss of fat (or the lack of fat gains) pounds per month. So if you are slim, you can increase your chances to stay thin. Best performance for building muscle strength training in which muscles work against gravity, as a supplement to free weights or against the computer. Even older people can build more muscle to strength training. So we can say, "to lift weights to lose weight." Enough exercise to build muscle and maintain muscle, and it comes to burning fat to give you rest. Exercise metabolic rate. You have to not only burn fat while you exercise, your metabolic rate stays high for 6-12 hours after exercise. You always get the benefit of the fat-burning workout in the afternoon, early morning.

11th Exercise also builds bone.

Astronauts working in zero gravity in space lose bone mass. The exercises on the earth is to strengthen the bones. The exercises are a good way to prevent osteoporosis or osteomalacia. One of the reasons why exercise helps build bone is that exercise has a tendency to lower body calcium in the kidneys, secrete the body sitting there.

12th It improves the mood.

Exercise endorphins, the body's internal opiate euphoria, pain relief hormones. It was in the days when it except to feel the exercise, you will notice the biggest effect of endorphins. It releases tension and relieves stress. Endorphins limit or the taste of food. Neuro Chemicals that are released during exercise, not only to reassure nervous person, but can not get out of depression. Studies show that depressive symptoms in women who engage in regular exercise to reduce as brisk walking, running, weight lifting or dancing, three to four times per week for eight to ten weeks. Psychiatrists often prescribe exercises to fight depression. It is cheap and side effects are all good.

13th Sparks brain.

Because exercise increases blood flow to the brain, it is also good for the mind, as it is for the body. The exercise will help you focus and helps relax your brain when it is time to sleep.

14th gives a good feel "good."

Exercise improves digestion and speeds up the passage of food through the intestines. People with constipation often notice return to regular bowel movements during the LEAN program. So to stay regular exercise regularly.

15th Reduces the risk of cancer.

Exercise reduces the risk of cancer not only in colon cancer, a study of 13,000 men and women for 15 years showed aerobics expert Dr. Kenneth Cooper, the incidence of all cancers from. Plumber were volunteers, the lower the risk of cancer.
Exercise and a diet low in fat are partners in health care. Dieting without exercise leads to little or no permanent fat loss and perhaps even an accumulation of fat. Exercise without proper nutrition is equally little or no fat loss. Diet and exercise is very much fat. You do not need as much fat as you exercise to burn. If you burn mainly carbohydrates exercise. Fat burning takes place within twelve hours after exercise, when increased metabolic rate. Therefore, the exercise of the morning, a greater fat loss than exercise in the evening or at bedtime. Sleeping metabolic rate decreases. So the best time to exercise is first thing in the morning. By late afternoon, before dinner, is also a good time to exercise, eat fewer calories when eating and to burn all night. The rate of metabolism is particularly important for 40 bit more, because the metabolism starts to slow down when you reach middle age, and to exercise accelerates this natural slowdown.