Why Exercise Is Important

You’ve probably heard the expression, “Use it or lose it,” and that’s especially true when it comes to exercise. If you don’t exercise, your muscles not only become flabby, but they can actually shrink. And exercise is good for the rest of your body as well, helping to strengthen bones and increase cardiovascular and lung health, too. Further, it’s true that most of us need to focus on fat loss and muscle building, because we’ve become woefully out of shape. Therefore, set yourself up a type of “boot camp” to get back in shape.

Your body was actually meant to move, naturally. Remember yourself as a child? You probably craved exercise. Today, as adults, we still need regular exercise to maintain good health and physical fitness. Exercising regularly reduce your risk of cancer, heart disease, diabetes, high blood pressure, and other diseases related to inactivity. It can also help delay or even reverse the aging process and can improve your appearance overall.

Boost your stamina
When you exercise, your body has to work hard to keep you going. When you do aerobic exercise, you’re going to focus on “whole body” exercises that use your whole body in the performance of the excise, like bicycling or walking. Cardiovascular exercise improves your stamina by conditioning your body so that it becomes efficient and actually uses less energy to do the same amount of work. As your condition improves, your breathing and heart rate also tends to go down and return to so-called “resting levels,” or the levels prior to starting your exercise, sooner.

Tone and strengthen
With this sort of “boot camp” mentality, you can use exercise not just aerobically but also with weights and other resistance training to develop bonds, ligaments and muscles for more strength and endurance. Simply put, muscle building not only improves your posture, it helps you become more firm and toned, but it actually helps with fat loss, since muscle burns fat. And, of course, you look better and feel better, too.

Become more flexible
Exercise helps you become more flexible, especially if you incorporate stretching exercises into your program. When you stretch, you help keep your body limbered up so that you can do the bending, twisting and reaching you need to do during a workout without risking injury. In addition, as you exercise and stretch, you improve your coordination and balance. You also loosen up any areas that you have that might be stiffer tests, such as your back or neck. If you perform specific stretches, you can also loosen these muscles up, which will help you feel more relaxed and comfortable.

Control your weight
Exercise helps you control your weight because as you exercise, you burn off extra calories. In addition, muscle itself burns calories, so the more you work out, the more muscle you build. Therefore, not only do you burn calories through exercise, but you also burn calories as you build muscle. And if you take fewer calories in than you burn off, you lose weight. It’s really pretty simple.

Improve your life quality
As you begin to exercise regularly, you’re going to see that exercise in general is going to improve many other areas of your life, not just your movement and weight. Exercise can help you reduce stress, brighten your mood, and help you sleep better. It can also keep you both looking and feeling younger throughout your whole life.

How often should you exercise?
Don’t think of your exercise program as a fat loss boot camp, though. Exercise doesn’t have to be punishing or strenuous. Instead, make it part of your daily life. Any exercise program needs to be performed regularly if it’s going to actually be effective. In addition, if you stop and start the routine you’ve set up too frequently, you’re not only sabotaging your progress and any gains you make, but you may also injure yourself. Therefore, when it comes to exercising, consistency is key.

When it comes to exercise, don’t think, “More is better.” A lot of people make this mistake, but if you perform very intense exercise on a daily basis, you’re going to hinder your progress, may induce injury, and actually lose lean tissue instead of building it. This also gives you a risk of a sort of “fitness plateau,” because if you injure yourself and have to temporarily step away from your exercise program, you’re going to lose progress and may in fact have trouble getting motivated to start back up again.

If you’re just starting out, don’t believe those “fat loss boot camp” programs you see on TV. Number one, these people are working with professional trainers as they go along, and number two, a lot of the time, these people can’t keep up the progress they’ve experienced on the show once it’s over and they go back to real life. Real-life exercise consists of consistent and realistic exercise programs that incorporate things you enjoy doing into them, and that have a mix of cardiovascular and weight lifting exercises to do. If you’re just starting out, try to walk for just 10 minutes a day and nothing more.

Slowly build your way up to doing 15 to 20 minutes a day, again, reasonably paced. Once you’ve gotten 20 minutes a day of walking under your belt, try to add in a little weight lifting two or three days a week. You can do such exercises as bicep curls, bench presses, or military presses, depending on what you think you need to work on most. As you become more experienced, you can do at aerobic exercise for up to 60 minutes a session, or about 200 minutes a week.

If you weight train, do just two or three sessions a week on the same muscle groups. As you become more experienced, you may want to weight train every day, but make sure you focus on different muscle groups every day. Muscles need adequate time to heal and recover once you work them out, so you’ll need to give them a least a day of rest between workouts in order to make sure you do your most effective job.

It’s also very important to include stretching is a part of any excise program. A lot of people don’t do this because they think they don’t have time, but flexibility is very important to both keep you limber and to help you avoid injury. Therefore, make the time to do it no matter what. You should stretch every day if possible, but you should do it at least three days a week (every other day) to make it effective.

Stretch both before and after your workout so that you reap the full benefits. Stretching out before your workout helps you avoid injury during your workout, and stretching out after your workout helps you further stretch muscles that are warmed up and therefore more limber. With each set of stretches (before and after your workout), 5 to 10 repetitions of stretches the target each of your major muscle groups. Hold stretch for 10 to 30 seconds, depending on your ability and comfort.

By: Dan Clay
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Dan Clay is a renowned Bondi Beach personal trainer & real world fat loss expert.

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