Along with a new year come good intentions to make positive changes via working out. Moving from intent to getting up and out the door is the key to success and as simple as it sounds, it helps to remember why you're on that treadmill in the first place. Below are some of the positive effects of moving your body to keep you inspired:
Benefits of Exercise:
- Sense of well-being: Exercise causes an increase in brain chemicals called endorphins, neurotransmitters responsible for limiting the perception of pain and giving a sense of euphoria as they act on the opiate receptors in the brain. Another positive effect is the feeling of accomplishment for starting and following-through on an exercise plan, as well as the enjoyment of results.
- Bones, Muscles: A workout which raises the pulse strengthens the heart, allowing it to pump more efficiently and increase oxygen flow to muscles. Also beneficial, weight bearing exercise helps to preserve and build bone mass.
- Weight: Regular exercise helps control weight gain and diet associated with exercise results in significant and clinically meaningful initial weight loss [Int J Obes, 2005 Oct;29(10):1168-74].
- Depression: Exercise has been associated with the reduction of depressive episodes, but commonly connected to aerobic exercise. Research indicates benefits are achieved with either aerobic or anaerobic exercise, such as strength training [Comp Psy, 1989 Jul-Aug;30(4):324-31].
- Anxiety: A workout program can lessen anxiety by providing one with a sense of control which then parlays into other situations and aspects of daily life.
- Diet: Often, when a person engages in regular physical activity, more healthful food choices follow both to fuel the body properly and from a heightened motivation to move toward wellness.
The most important aspect of choosing a workout is desirability. The goal is to choose an activity which is enjoyable to increase chances of long-term commitment. Assessing motivation is equally important: what is your intended outcome? Muscle bulk? Strength? Endurance? All of the above?
Exercise can be aerobic or anaerobic. Aerobic exercise involves the consumption of oxygen, involves larger muscle groups and is longer in duration. Anaerobic literally means 'without oxygen', during which glycogen stores are tapped for energy. Anaerobic activities are high intensity/low duration.
Benefits of aerobic activity are cardiovascular health, increased lung capacity, endurance, and improved circulation. Anaerobic exercise results in muscle strength, decreased muscle loss, bone health, and increased speed and power. Some examples of each:
Anaerobic
- Weight-lifting
- Sprints
- Hill climbing
- Interval training
- Isometrics
Aerobic
- Biking
- Swimming
- Tennis, Basketball, Soccer
- Jogging/Walking
- Rebounding (Mini-trampoline)
- Treadmill
The American College of Sports Medicine (ACSM) provides the following guidelines for people under 65:
- Do moderately intense cardio 30 minutes/day, 5 days a per week OR
- Do vigorously intense cardio 20 minutes a day, 3 days a week AND
- Do 8-10 strength-training exercises of 8-12 repetitions 2 days a week
As always, consult a doctor before embarking on a new exercise program and have a fit, safe and happy new year.
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