Exercise can slow or help prevent heart disease, stroke, high blood pressure, high cholesterol, type 2 diabetes, arthritis, osteoporosis (bone loss), and loss of muscle mass.
o Half an hour a day is all you need to reap the health and disease-fighting benefits of exercise.
o Squeezing in two or three bouts of 15 or 20 minutes of activity in a day is just as effective as doing it all at once.
o If you know people who are afraid of having a heart attack while exercising, reassure them by explaining their risk is 1 in 2,567,707 workouts.
o Lifestyle physical activity, such as taking the stairs, gardening, and walking instead of driving, is as effective as structured gym workouts in improving fitness
o A 15-20 year decrease in biological age can be achieved with simple lifestyle changes.
o An older person who exercises regularly can achieve the maximum oxygen intake of a person 15 years younger.
o With exercise when the heart becomes stronger, it pumps more blood per beat, so at rest, the heart rate is lower.
o Obese people have more trouble dissolving blood clots. A clot-busting agent called 'tissue plasminogen activator' is produced and released less in obese people who are inactive, leading to a greater likelihood of heart attacks or strokes.
o Obese people who walk 40 to 45 minutes 5 times a week for 3 months begin to release the chemical t-PA needed to lessen their chances of getting a blood clot.
o There are approximately 60,000 miles of blood vessels in the body mostly minutes vessels responsible for the irrigating the muscles.
o When the muscle is at rest only few capillaries would open and perhaps 50 times as many will open while the muscle is being exercised.
o A regular exercise like walking will not only open up more capillaries but would also help in the formation of new vessels to nourish the muscles thereby reducing the blood pressure.
o Exercise not only stimulates development of blood vessels in the skeletal muscles tissue, it also does the same with the heart.
o Thus a fit person is better prepared to survive the occlusion of a vessel of the heart. It has been shown that exercise even helps in the formation of new vessels even after an occlusion has occurs.
o Exercise can make the heart more resilient in times of stress. It also lowers blood pressure and increases the elasticity of blood vessels.
o Once the average inactive person reaches age 65, they will have lost up to 40% of their muscle mass and aerobic capacity compared to when they were young adults. By remaining active as you age, you can prevent this physical decline.
o Unexercised muscles deteriorate at a phenomenal rate. For the first three days that a person is immobile, he losses about one fifth of his maximal muscle strength.
o It has been shown that Immobility also affects other systems of the body like circulatory system, nervous system, digestive system, respiratory system.
o Sedentary persons have improved their physical work capacity by as much as 25 percent in a month or so.
o Spot reduction, or burning fat off just selected body parts, is not possible. Countless sit- ups and twists in an effort to rid their tummy of its fat stores serve only to work the muscles that are underneath the fat. Fat is burned off from the entire body. Fat cannot be stretched out, or burned off in a specific area.n If you cover one mile by walking or by jogging, you lose almost same calories in both cases. Because in both cases you are moving the same weight the same distance.
o If you jog rather than walk for 30 minutes, you'll cover more distance and consequently burn more calories.
o You use 200 muscles to take one step.
o Approximately, 10 minutes a day rope skipping may be equal to 30 minutes a day of jogging in terms of cardiovascular benefits. It has been seen that simple rope skipping produces the greatest fitness in the shortest time
o You need to lose 7500 calories to lose 1 Kg .
o Strengthening exercise increase muscle mass . Pound for pound, muscle burns more calories at rest than body fat. So the more muscle you have, the higher your resting metabolic rate and faster you would lose calories.
o Every half a kilo (1 lb) of muscle you gain, your body burns an extra 50 calories a day.
o Your muscles are normally around 40-50% of your body weight .
o The muscle fibers can support up to 1,000 times their own weight.
o 75% of the muscle is water .n Drink at least 16 ounces of water every 10-20 minutes during your workout to avoid fatigue or nausea from dehydration.
o Cold water is recommended over warm water, due to its faster rate of gastric emptying.
o Avoid alcohol, It can interfere with your performance and increase dehydration.
o Moderate activity that lasts less than an hour may reduce your appetite for an additional hour or two.
o Sleep and rest are essential for health.
o When we are sleeping deeply, our breathing, our heart rate and blood pressure reach their lowest levels of the day.
o Most adults need about eight hours of sleep to function at their best.
o Cats sleep up to 18 hours a day, giraffes usually not more than 20 minutes.
o Your body is on a 24-hour body clock, which makes you wind down between 1 a.m. and 6 a.m. and again in the three hours directly after lunch. We are really made to have siestas.
o Smiling is good for your heart. You use 17 muscles in order to smile, and 43 to frown.
o Aerobic exercise strengthens your heart and builds up stamina and strength. Use your pulse as a monitor to maximize the effect of your workout .Using a wrist monitor that displays your pulse rate makes this easier.
o Calculate your cardiac training range (CTR) by Firstly getting your maximum cardiac rate (MTR), something that you should not exceed during any form of exercise.
o To do this subtract your age from 220. Your Cardiac training range is between 70 and 85 per cent of your maximum training range. For example, if you are 40 years of age the MTR is 180 (220 minus 40). your CTR is 126 to 153 (70 to 85 per cent of 180).Muscular soreness after exercising normally occurs approximately 24 hours later and is often the result of trauma to the muscle and connective tissue from unfamiliar levels of stress associated with new stimulus and not due to accumulation of lactic acid which is drained in about an hour following a training session.
Dr Anju Ghei, VP Fitness, VLCC
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