Category: Exercise

Do I Really Have to Lift Weights??

“Of course not.  You could simply let your muscles deteriorate and create that unsightly effect of skin sagging from your bones while your hormone levels drop and your risk of injury and bone disease increases.  In other words, no matter how much you hate the idea, get to the weight room!”

Note: These are not my words, it’s the gist of what a fitness colleague said.  I’m not quite that sarchastic (!) but these things are true and it made me chuckle….so I’m posting it 🙂

See also:  Benefits of Strength Training post

Rebounding for Health: Strengthening the Lymphatic System

 

Every moment of every day, your body’s cells are producing waste products and dying. Toxic substances, bacteria, cancer cells, and other disease-causing agents are moving throughout your body. The circulatory system carries nutrients, oxygen, and hormones to our cells, but the lymphatic system is the body’s garbage disposal system. Its network of tiny vessels transports fluid (lymph) from around the cells through lymph nodes, where the waste products are filtered out, cancer cells are trapped and bacteria are destroyed. To keep this fluid moving, the system depends on the muscle action of your arms and legs.

 

When the lymphatic system isn’t working properly, fluid accumulates around cells. This fluid prevents nutrients from entering cells, depriving them of the nourishment they need to thrive. And bacteria, cancer cells, and toxins are left to damage cells and bring on ill health.

 

What does rebounding have to do with this? A lot! The lymph system does not have an internal pump and so in order to move the lymph along, the system depends on your muscle movement. Research is finding that one of the best ways to exercise the lymph system is the daily use of a rebounder or mini-trampoline.

 

The mini-trampoline is proving to be a very efficient form of exercise. A high level of cardiovascular fitness and toning results from regular bouncing every day. The low impact rebounding acts to gently move the waste materials in the lymph. Most people must start slowly and bounce for only five minutes at a time, then work up slowly until they are jumping for the suggested twenty-minute length of time. This specific type of exercise activates lymphatic drainage.

 

Rebounding can be used by people of all ages, in all stages of life. For a more strenuous workout, simply jump faster and lower or even add light hand weights.

Benefits of Strength Training

Yes!  Cardio exercise is important for calorie burning and many other reasons BUT a proper and efficient exercise plan includes cardio AND strength training (along with flexibility, balance training, and specific exercises to strengthen the core.)

 

If you are just doing cardio, then you will be burning calories and strengthening your cardiovascular system (which is good!) but you won’t be really changing your body composition by building more muscle. For that you need strength training!

 

The benefits of strength training are numerous, including increased :  muscle strength, balance, bone density, lean muscle mass, insulin sensitivity, metabolism, and cardio endurance—not to mention that strong, lean muscles simply look better!

 

 

Benefits of Exercise

6 Great Benefits of Regular Physical Activity

You know that exercise is good for you — but do you know how good?
Want to feel better, have more energy and perhaps even live longer? Look no further than good old-fashioned exercise.

The merits of regular physical activity — from preventing chronic health conditions to promoting weight loss and better sleep — are hard to ignore. And the benefits are yours for the taking, regardless of age, sex or physical ability. Need more convincing? Here are 6 of the best reasons to start exercising and stick with it!

1. Exercise improves your mood.
Need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help you calm down.
Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed than you were before you worked out. You’ll also look better and feel better when you exercise regularly, which can boost your confidence and improve your self-esteem. Regular physical activity can even help prevent depression.
2. Exercise combats chronic diseases.
Worried about heart disease? Hoping to prevent osteoporosis? Physical activity might be the ticket.
Regular physical activity can help you prevent — or manage — high blood pressure. Your cholesterol will benefit, too. Regular physical activity boosts high-density lipoprotein (HDL), or “good,” cholesterol while decreasing triglycerides. This one-two punch keeps your blood flowing smoothly by lowering the buildup of plaques in your arteries.
And there’s more. Regular physical activity can help you prevent type 2 diabetes, osteoporosis and certain types of cancer.
3. Exercise helps you manage your weight.
Want to drop those excess pounds? Trade some couch time for walking or other physical activities.
This one’s a no-brainer! When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn — and the easier it is to keep your weight under control. You don’t even need to set aside major chunks of time for working out. Take the stairs instead of the elevator. Walk during your lunch break. Do jumping jacks during commercials. Better yet, turn off the TV and take a brisk walk. Dedicated workouts are great, but physical activity you accumulate throughout the day helps you burn calories, too.
4. Exercise boosts your energy level.
Winded by grocery shopping or household chores? Don’t throw in the towel. Regular physical activity can leave you breathing easier.
Physical activity delivers oxygen and nutrients to your tissues. In fact, regular physical activity helps your entire cardiovascular system — the circulation of blood through your heart and blood vessels — work more efficiently. Big deal? You bet! When your heart and lungs work more efficiently, you’ll have more energy to do the things you enjoy.
5. Exercise promotes better sleep.
Struggling to fall asleep? Or stay asleep? It might help to boost your physical activity during the day.
A good night’s sleep can improve your concentration, productivity and mood. And you guessed it — physical activity is sometimes the key to better sleep. Regular physical activity can help you fall asleep faster and deepen your sleep. There’s a caveat, however. If you exercise too close to bedtime, you may be too energized to fall asleep. If you’re having trouble sleeping, you might want to exercise earlier in the day.
6. Exercise can be — gasp — fun!
Wondering what to do on a Saturday afternoon? Looking for an activity that suits the entire family? Get physical!
Physical activity doesn’t have to be drudgery. Take a ballroom dancing class. Check out a local climbing wall or hiking trail. Push your kids on the swings or climb with them on the jungle gym. Plan a neighborhood kickball or touch football game. Find a physical activity you enjoy, and go for it. If you get bored, try something new. If you’re moving, it counts!
Are you convinced? Great! Start reaping the benefits of regular physical activity today!