It seems all we ever hear anymore is how to lose weight. Two thirds of America are overweight or obese and the economy and medical community are heavily impacted by it. It really is nothing short of an epidemic. At least 4 of the top ten killers in the U.S are obesity related. This is a very big deal that is only getting worse. And, to make things worse, the fastest growing segment of society with this problem is elementary school age children. Yikes!!
But, if you are relatively healthy and not overly heavy, why bother? Your quality of life is pretty good and you look OK. So, why go through the hassle and discipline of exercise and healthy diet? Does it really matter?
There is more to gain from exercise than stroking your vanity. And, the long term effects of exercise are well documented.
One thing we know about muscle is sure. If you don't use it, you lose it. That much is a gimme. Muscles atrophy if you dont use them. Even if you are a skinny couch potato, you are a couch potato. Your musculature gets weak with lack of use. This makes you more prone to injury, less durable, and likely to have circulatory issues. How many friends have you known who hurt themselves in an ad hoc weekend basketball game? From the couch to the court! And then they end up with a blown achilles! Ouch!
Another thing most folks don't know. From about 25 years of age, we all lose about 1/2 a percentage of muscle every year via basic genetics (sarcopenia.) Other studies will put it like this. From 30 years of age and on we lose 10% or more of our muscle every 10 years. Bummer!
But there is hope, in some studies this has been shown to be reversible by as little as 3 exercise sessions a week in 20 weeks! That is good news! Strength training increases strength and blood flow to muscles, effectively and dramatically slowing down the age related muscular atrophy. That is why it is so important to do BOTH cardio and strength training. They complement each other and address different things. Here are some good articles for more info:
Key found to muscle loss as we age
Strength Training Prevents Age Related Muscle Loss
Another tremendous benefit to this is what you gain in energy and mental clarity; a general sense of well being, if you will. When you feel better, you feel better. Profound, I know. But true. Most of us don't even realize how much energy and general function we lack because we have accepted it as normal. One of the first things folks tell me after about a month of their program are things like; "Wow, I have so much more energy through the day" and "It has really made a big difference in my outlook." Nevermind the fact that you are disciplining yourself to do something hard that has long term benefit to you and the people you love. There is a tremendous sense of accomplishment and satisfaction that comes with this kind of self discipline. It is one more thing in life you are getting a wise handle on. That, my friends, is gold.
Exercise is proven to improve memory and general cognition in people. That just means we are thinkin' mo betta! And this, in turn, also reverses another set of degenerative effects of aging.
Another great article:
Your Brain on Exercise
So, what do you get with this little area of simple discipline? Increased cardiovascular health, stronger bones and muscles, stronger connective tissue, increased overall fitness, athleticism – and...drum roll please.... improved brain health and function!
I can testify to this myself. Since I have been diligent in exercise for the last year or so, I have experienced all of the above benefits; more energy, strength (went from 2 to 20 reverse grip chins in a year,) memory and a sense of well being. I am 45 years old and I'm in better shape than I was at 25.
My wife even commented the other day on how I haven't been sick hardly at all this year. Oh yeah, that is another thing we didn't mention. It boosts your immune system. This thing just keeps getting better!
Life is too short and these things are too simple and important to ignore.
And hey, as a side benefit, you aren't embarrassed to take your shirt off at the pool. That does not suck.
Your body is a gift from God. Manage it well.
Much Love,
Troy
Contact me if you want to join my next online Power 90/P90X group at the end of January!
For some very helpful resources - http://beachbodycoach.com/troykennedy
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