EXERCISE
Exercise is any physical movement which we perform using our muscles to make our muscle more resistant to stress and stronger,bigger and faster than before.For example;Bodybuilders use training exercises to train their muscle and make them bigger and more visible,Power lifter train their muscle for power by strength training them.
Anyone can do exercise or training no matter how he/she looks,whether he/she is strong or weak,slim or fat,anyone can start exercise to gain benefits of exercise.The benefits of exercise are given below:
1.How Muscles get strong
During exercise or training,the muscle are used to their full extent and gets tired(deplete in energy level),and also gets damaged at cellular levels (small micro-tears).Depletion of energy,Fatigue due to accumulation of lactic acid into the muscle ,along with cellular damage causes METABOLIC STRESS.All these these things together urges muscle to react and response.This response causes muscle to get stronger,larger and faster than before,everytime we exercise.We exercises multiple times per week and repeat the process (every 2-4 days or less) ,making muscle more and more adapting to exercise.But these changes(growth) or gains of muscle do not take place instantly during exercise but during rest or sleep period.When our relaxes or rest,our nervous system recruits SATELLITE CELLS(cell which makes muscle recover and grow) and they work on muscle for growth and this is how training or exercise work on our muscles.
2.Losing weight
Losing weight is major problem for obese(fat) people and also for those who are not actually fat but still are weight conscious,both kind of people try their best to lose weight and remove fat by dieting but dieting alone is not enough for cutting fat out.Exercise is what helps removes fat from body by burning it at higher rate.You can lose weight easily by incorporating exercises with dieting.This is the strategy most of people should use.If you are not willing to go to the gym,you can just start running ,it is also an effective exercise for losing weight as it burn calories(at the rate of 400kcal in just 30 min of running).But it should be running not walking or slow speed jogging.Some people consider walking rather than running,this is the mistake they commit and that's why they don't lose weight.Weight training or resistance training usinf set of light dumbbells is even more effective than running for losing weight(as you burn calories after workout in recovery from training).
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| Light Dumbbells. |
3.Cardiovascular Fitness
Exercise has cardiovascular effect on living bodies, as it trains your heart as well as muscle.Your heart is a muscle as well,if you don't train it or don't put stress on it during your early life,teenage or early adulthood ,it won't be able to deal with resistance of veins and arteries in older age and you would suffer from heart complexities such as hypertension(blood pressure) and ultimately risks of heart attack,failure,shock,stroke,etc.Exercise makes heart work at faster rate and get more output from heart(cardiac output) and enhances performance of heart not just in short term but also in long run that is why everyone should do exercise in life.And if you don't ,not only there are more risk of cardiac issues in old age but also some issues in adulthood as well such as; more frequent headaches,feeling light-head,lower endurance or stamina,etc.
4.Energy levels
Exercises not only enhance external physical traits but inner physiological traits of your body as well,which includes METABOLISM.It is the process responsible for the breakdown of your eaten food and converting into energy(ATP) required for functioning of your body ,if you exercise regularly your digestive system and metabolism will work efficiently and you'll get the best energy levels possible.
5.Hormone levels
As we have discussed earlier ,metabolism is enhanced by workout so is ENDOCRINE SYSTEM.When you workout your body send signals for the release of various hormones such TESTOSTERONE(responsible for most muscle growth and male characteristic developments),ANDROGEN,SOMATOTROPIN(growth hormone),and ENDORPHINS which make you feel good and enhances your mood.
6.Better sleep
There are two ways with which exercise can enhance your sleep,one is by tiring you out and causing fatigue to which you will fall asleep faster without insomnia or irritation and secondly by increasing release of melatonin in body.
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