The Hidden & Secret Benefits Of Workout
MY WORKOUT TIPS
We've got some great news that will charge up your workout routine: The moment from which you will begin your exercise or Cardio session, the benefits of exercise kick in. "We get to see changes in the body within few seconds" says Indian Health Specialist And Fitness Trainer Vicky Singh. Your heart rate boosts, and blood is delivered to your muscles. You start burning up calories for energy. And you get an almost immediate mood enhance.
As little as 30 minutes of cardio three to five days a week will add six years to your life, according to research at the Dr.Dave Clinic in Mumbai.
Do that plus a couple of days of resistance training and you'll not only live longer but also look younger, feel happier, have more energy, and stay slim.
Ready for some inspiration for getting your move on? Keep reading for our timeline on the quick and long-lasting benefits of regular exercise.
As You Begin To Work Out...
Your lungs are getting stronger: When you do cardio, your brain sends signals to them to help you breathe faster and deeper, delivering extra oxygen to your muscles.
Your enthusiasm is at its climax: Thanks to a flood of endorphins, which activate the classic runner's high, you feel psyched and energized.
You're combating flab: "During typical cardio exercise, your body taps mainly fat for fuel"
FIT TIP: Push yourself to go more and more harder. The more intensely you do aerobic activity and the longer you do it, the more efficiently your body uses oxygen, and this boosts its fat-blasting power throughout your workout.
Within An Hour of Exercise...
You are protecting yourself against colds, flu: Exercise elevates your level of globulins, which are proteins that help improve your immune system and ward off infection. "Every sweat session you do can help develop your immune function for about 24 hours."
You're feeling Good Vibe: Mood-enhancing chemicals flood your brain for a couple of hours post-exercise and for up to a day if you have competed in an endurance event, like a marathon.
MY TIP: Do intervals, on the elliptical or the treadmill or while running outdoors, and you may feel even happier.
You're blasting calories, even at rest: "For every 100 calories you burn during your workout, you can expect to burn 15 calories after. "If you went on a three-mile run, you would torch about 300 calories, which could mean zapping an extra 45 later.
MY TIP: To turbo-charge your calorie-burning quotient, weight train at least twice a week. It will accelerate your metabolism so that you'll continue to melt away calories for up to 38 hours.
You are hungry: Now that you've burned through your energy reserves, your blood sugar levels are tumbling. Just how low they go depends on how much you ate or drank before your workout and how long and intensely you exercised.
MY TIP: If you exercised on an empty or almost-empty stomach, you may probably feel light-headed or even nauseated or headache.
Your immediate food fix: A high-carb nourishment, like a banana or half a bagel, will refuel you and kick-start your recovery. And don't forget to drink plenty of water with your snack. Intense or long workouts can leave you dehydrated.
Within One Day of Exercise...
You are gaining lean muscle: If you did a weight training routine, your muscles are now starting to rebuild themselves and repair the minuscule tears that come with lifting weights.
Your heart is healthier: One sweat session lowers your blood pressure for up to 16 hours.
MY TIP: An exhausting and tiring workout is especially heart healthy. Go for a run, hop on the elliptical machine, or take a dance class and your LDL levels will be lower than if you went for a brisk walk.
You're a quick study: You're super alert and focused post-exercise. That's because a good workout increases the flow of blood and O2 to your brain.
MY TIP: After a workout it is the perfect time to remember a speech or tackle a tough project.
Within One Week of Regular Exercise...
Your risk of diabetes goes down: The more you work out, the greater your sensitivity to insulin. That, in turn, lowers your blood sugar levels, reducing your risk of type 2 diabetes. You can go a little harder and longer than you could before.
MY TIP: Step up your routine and your results will be even better. Do six workouts of four to seven 30-second sprints followed by four-minute periods of recovery. This will double the endurance within 2 weeks. Plus, you can burn more belly fat by doing intervals rather than keeping a steady pace.
You're leaner: Reducing 500 calories a day through exercise and diet will help you shed one pound a week.
MY SAY: I will help you boost your weight loss with a simple, customized workout and nutrition plan. Wish to trim your lower body, drop 10 pounds, or flatten your abs?
Long-Term Benefits of Exercise:
You're getting more powerful: Those 8 pound weights don't feel quite as heavy, because your muscular endurance is starting to rise. 10 reps is no longer a struggle; you can now do 12 or 13.
MY TIP: Once you can do 15 reps a set, switch to a weight that's 2-5 pounds heavier and go back to 10 reps (the last two should cause burn & feel hard). Work your way up to 15 again and then repeat the process. By increasing the number of weight you lift, you'll sculpt and strengthen better and faster.
You're killing belly fat: After 4 weeks of regular workouts, your body is ditching flab and gaining muscle.
MY TIP: To trim your tummy, do less crunches and more abdominal planks: Begin on all fours, hands under shoulders, knees under hips, then lower forearms to floor and extend legs straight behind you, balancing on toes. Keeping abs engaged and back flat, hold for 30 seconds; do 10 reps three or four times a week. Restrict crunches to no more than three sets of 15 at a time.
You've got more brain power: Working out stimulates growth-stimulating proteins in the brain that may help form new cells there.
MY TIP: The more demanding your workout, the healthier your mental strength. Aim for 30 mins of vigorous cardio sessions atleast 3 days a week.
Within One Year of Regular Exercise...
Working out is way easier: "Your endurance and aerobic fitness can increase by up to 25 percent after eight to 12 weeks of regular training". "In a year your endurance can more than double."
Your heart rate is lower: Thanks to daily workouts, your heart is pumping more efficiently. The less work your heart has to do, the healthier you'll be.
You're a fat-burning machine: Your cells are now super-efficient at breaking down fat and using it as fuel. That means you're zapping more body fat 24-7.
MY TIP: To keep your rate of metabolism high, raise the intensity of your workout sessions to burn more fat and calories. Elevate the incline on the treadmill, run up steps or hills, crank the resistance on the stationary cycle.
You've slash your cancer threat: Exercise may also help protect you against endometrial, lung, and ovarian cancer, researchers say.
You are adding years to your life:
Fitness addicts have better genetics that bookends our chromosomes and protects them from damage, which can slow the ageing process.
You feel fantastic: Just 4 months of work out is as good as doctors prescription medications at enhancing mood and reducing depression. Maintain it up and not only will your life be longer, it will be happier, too!