What Is Exercise??
Exercise is: active use or operation; activity for the purpose of training or developing the body or mind; a regular series of specific movements designed to strengthen or develop some part of the body; to drill, to exert; to put the body, a muscle, the mind, a skill, into use so as to develop or train; bodily exertion for the sake of health.
Some people can't even say the word (exercise). I have been called a "E" coach instead of exercise coach.
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I hope this page will get you motivated to do what is healthy for you. You have to make the time for yourself. No more excuses!
Repeat to yourself while exercising: "I'm not burning a lot of calories while I'm exercising, but my body is changing into a better butter-burning machine. The purpose of my exercise is to change my chemistry."
If you keep repeating that to yourself, you won't fall into the trap of wondering what to eat, how many calories you are burning during the exercise, or whether you are doing it exactly right. It doesn't matter. Get out and do something. Say to yourself, "I need a tune-up and that's why I'm exercising." How your body repairs, changes, and improves after the exercise is what matters.
Most people expect a dramatic weight loss when they embark on an exercise program. Well, hate to disappoint you, but unless you're quite a lot overfat, there will be little if any reduction in your total weight. In fact, you may gain weight. Muscle is much heavier than fat. As the fat is exercised away from inside the muscle, total muscle mass will increase, and it's likely you'll gain two to three pounds.
Exercise puts stress on the muscle tissues, and we expect those tissues to take the abuse and then recover by the time we exercise again. We hope they will repair so well that they will actually be better than they were at the beginning. In a sense, you are damaging your tissues, hoping that they will respond by getting stronger.
Remember, very few calories are used during any exercise. Be it weight lifting, aerobics, or something else, very few calories are used during the exercise. But!! Exercise changes us. It increases the metabolic rate, increases the amount of muscle, raises the level of calorie-consuming enzymes inside the muscle, and increases the burning of fats.
For regular, everyday, efficient exercise you should work only hard enough to make your heart go at 65-80 percent of the maximum for your age. If you are forty, your maximum heart rate should be 180, and you should exercise hard enough to get your heart going no more than 80 percent of the maximum: 80 percent of 180 equals 144 beats per minute.
Here are a few pointers on taking your pulse. You'll need a watch or clock with a sweep-second hand. You can find your pulse on the thumb side of your wrist. Sometimes it's difficult to find the pulse in the wrists of women or older people, so try the side of your neck also. Lay your fingertips against the side of your neck. One of your fingers will pick up the pulse. Don't take your pulse with your thumb. It has its own pulse, and you might get a double count. Once you have found the pulse count it for exactly 6 seconds. Multiply the number of beats you counted by 10. Most people get a count of 60,70,80, or 90. Take your pulse again, and this time be careful to note whether you were between numbers at the end of 6 seconds. You should get good enough at 6-second pulses to count half beats or even quarter beats.
Everybody knows that working out gives you a big appetite, right? Not necessarily. True, people who exercise regularly are likely to have a healthy appetite, but they're rarely hungry immediately after exercising because:Exercise pulls stored energy-glucose and fat-out of body tissues, so your glucose levels stay steady and you don't feel hungry.Exercise slows the passage of food through the digestive tract. Your stomach empties more slowly and you feel fuller longer.
Caution: If you eat a heavy meal right before heading for the gym or the stationary bike, the food sitting in your stomach may make you feel stuffed. Sometimes,you may develop cramps.Exercise (including mental exertion) reduces anxiety. For some people, that means less desire to reach for a snack.
The Only Way To Keep Your Health! Here Are Some Famous Quotes!
"Those who think they have not time for bodily exercise will sooner or later have to fine time for illness".
"An early morning walk is a blessing for the whole day".
"Your body is the baggage you must carry through life. The more excess baggage, the shorter the trip".
~Seneca~
I won't tell you that getting used to daily exercise is a bed of roses. There are times when the best of us would rather quit, put up our feet, and dream of a diet or pill that will make us healthy. But health doesn't come in a bottle or a diet.
Remember, it's your muscles that burn most of the calories you eat. It's largely your muscle chemistry that determines whether that good diet or those vitamins get properly used or just wasted.
You should know that the cause of excess fat is poor muscle tone. You should stop thinking about weight and start thinking about muscle. You should think about your level of physical fitness and measure changes in that.
Don't ask how much you should weigh. Stop shooting for an ideal weight! Shoot for health, for being physically fit.
Having tuned-up muscles doesn't mean that you have to become an athlete. It means you'll have more energy and more drive, and your body will use food more efficiently and convert less of it to fat.
Accomplishments that take effort give us tremendous satisfaction. Parenting is hard, but it's not unpleasant. Building your own home is extremely difficult, but extremely satisfying task.
If your're about to start an exercise and fat control program, don't fool yourself into thinking it will be easy. Approach it in the same way you would approach being a parent, going to college, or hiking up a mountain. It's going to be tough, but it will be worth it. So start exercising!!! You will falter from time to time, but persist, and gradually your whole physical and mental well-being will improve.
In short, a good thirty-minute bout of aerobic exercise can elevate your metabolic rate by 8-10 percent for several hours. That "afterburn" will help you shed more pounds. And don't rule out weight training, either.
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