Exercise Reduces Stress
By ElmerFizz http://www.elmerfizz.com
We have heard it so many times
before that there are many
benefits to exercise especially
when used to lower stress.
If everyone knows that exercise
is important then why is stress,
disease, and fatigue so prevalent
in today's society? The answer
is simple. We know what to
do we just aren't doing it.
Experts agree that one best
way to manage stress is through
exercise. Exercise has been
proven to relax the body and
mind, burn fat, improve cardiovascular
system, bring in more oxygen,
reduce the chance of diseases,
lower blood pressure and the
list goes on.
During the stress response,
many chemical reactions occur
in the body preparing it to
what is known as the fight
or flight response. During
prehistoric days as cave dwellers,
we had the opportunity to
burn off our stress when an
animal attacked, as it was
a means of survival. We were
able to run away or fight
the threat immediately. In
today's society, we do not
have to fight a bear or tiger,
so we do not have much of
an outlet readily at hand
to burn off the stress or
pent up negative emotions.
Therefore, we carry it with
us creating emotional and
physical problems. Exercise
can help by providing an outlet
for negative emotions such
as worry, irritability, depression,
hostility, anger, frustration,
and anxiety. You can dissipate
these feelings by simply taking
it out on the tennis court,
by running, or punching a
bag. Regular exercise provides
the opportunity to manage
the fight or flight response
and helps the body to return
to a homeostasis or balanced
state more quickly.
Exercise can also improve
self-esteem and self worth
by realizing that you are
benefit directly. You may
feel more outgoing and social
because of the increased energy
and also a better physique
creating more confidence and
positive self image. Your
self-esteem may be enhanced
by taking on exercise challenges
or goals, giving you a feeling
of accomplishment and reward.
Anaerobic vs. Aerobic Exercise:
Aerobic exercise is an activity
that uses major muscle groups
such as walking, running,
swimming, and cycling. This
type of exercise strengthens
your cardiovascular system
by increasing your heart and
respiratory rate and brings
in more oxygen into the body.
To reap the full benefits
of aerobic exercise, you must
be at 60%-80% of your target
heart rate for at least 20
minutes, between three and
five times a week.
To calculate your target heart
rate use the following formula:
Take 220 - (subtract) your
age X (multiply 60%, or 70%,
etc. intensity rate.) = Target
heart rate (divide by six
for a ten second pulse count.
Take your pulse for ten seconds
and gage where you are during
the workout. Speed up the
pace if you are below 60%.
Aerobic exercise is key to
lose weight as it burns calories
which are the energy consumed
and adds fat to our bodies.
Combined with a healthy diet
it is a sure way to lose weight.
One pound of body fat is equivalent
to 3500 calories. To lose
one pound, you must burn 3500
calories. It is easier to
combine aerobics and create
a small caloric deficit in
your diet than to do one or
the other solely.
Anaerobic exercise builds
muscle strength and power.
Isotonics and Isometrics are
two kinds of anaerobic exercises.
Isotonics uses your muscles
to contract against an object
with movement such as weight
lifting (also called strength
or resistance training.) The
benefits of isotonic exercises
are stronger muscles, stronger
bones, tone, prevent injuries,
and condenses and shapes muscle
for better esthetics.
Isometric exercise is contracting
your muscles against resistance
without movement. Such as
lifting an object like a dumbbell
and holding a position. You
are isolating that muscle.
Use both types of anaerobic
exercises to maximize your
strength to build healthy,
lean, and strong muscles.
Select exercises that you
enjoy and can do for at least
20 minutes, three to five
days a week. Exercise does
not necessarily mean hitting
the gym and making an ordeal
out of it. It can simply be
a walk around your neighborhood
or dancing to some tunes.
Try to think "activity" verses
"exercise". When you are in
an active mind-frame, you
will purposely park a little
farther, do stretches at the
computer, take the stairs
instead of the elevator, etc.
Commit that you will begin
to be more active and stick
to your exercises or activities
for 21 days. Why 21? Research
has showed that it takes about
21 days to create a habit.
Document how your feel after
the 21 days. Your stress levels
should be lowered, you should
feel more energized, and see
some physical changes such
as a slimmer physique.
You may already know the benefits
of exercise but are you doing
it? So start by making a decision,
begin slowly, then gradually
work up to more and longer
workout sessions. "Just Do
It" -Today!!
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ElmerFizz has many articles
on a wide variety of topics
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