Things to know about exercise: Science and facts about exercise.
Physical exercise has tremendous benefits for maintaining & enhancing physical & mental health. The fact about exercise is that every cell of your body gets benefited from it. There is hardly any organ that doesn’t get benefited by exercise. It can help in maintaining a healthy weight, building and maintaining healthy bone density, muscle strength and joint mobility regulating, improving digestive health, promoting physiological well-being, reducing surgical risks, strengthening the immune system, reduce and manage mental problems like anxiety and depression and promoting sound mental health. Physical health However when your regular life lacks appropriate amount of physical activity it can causes approximately 6% of the burden of disease from coronary heart disease, 7% of type 2 diabetes, 10% of breast cancer, 25% of obesity and 10% of colon cancer worldwide. Overall, physical inactivity causes around 15% of premature mortality worldwide.
Every body agrees that exercise can help us lead healthy life but hardly 5% know the important basic facts about exercise according to the latest survey conducted by WHO
So here we are listing some important facts about exercise that every one should know
- Spot reduction is a myth. By just doing tummy exercises like crunches you won’t lose your pot belly. You need to use all the muscles in your body to get optimal results and flatten your tummy.
- Losing weight is 90% diet and 10% exercise. However only 10% of people loosing weight achieve it through diet alone.
- Walking at brisk pace can burn almost same calories as jogging same distance.
- Myth: More you sweat more you burn calories. Fact: Sweating is only how your body cools down now how much calories are burnt
- You can lose weight only by being in calorie deficit, you need to eat about 500 calories less than your normal requirement a day to lose about a pound of weight every week. You can do this by eating less and not exercising or eating your daily caloric requirement and exercising to lose the 500 calories.
- 2 burgers are about 500 calories. You need to jog for 45 mins to 1 hour to lose 500 calories.
- Swimming is a great form of exercise, it involves both, strength and cardio.
- The soreness in muscles and joints which people who have just started exercising is called delayed onset muscle soreness (DOMS). This usually begins about 24 to 48 hours after exercise and settles in few days. DOMS is a normal inflammatory response of muscles to the trauma caused due to exercise. Pulling and stretching during exercise causes small tears in muscle fibers, the body tries to repair these tears and this leads to DOMS.
- Regular weight training increase amount of calories burned during normal day to day activities.
- There is no way to prevent DOMS. You can reduce it by gentle stretching and paradoxically light exercise reduces DOMS by improving blood flow to muscles. Many people abandon exerising due to DOMS. You just need to persist and things will improve.
- Try to do a combination of cardio and weight exercises. Cardio is good for your heart and weight training for weight reduction.
- High intensity interval training (HIIT) for 15 mins is more beneficial than slow cardio like jogging for 60 mins for burning fat. If you want to retain muscle then don’t do long distance running like marathons as the body starts breaking down muscle when you excercise for more than 45 mins to 1 hour. HIIT does not lead to muscle loss.
- Give yourself rest days for your body to recover other wise you will end up with over training syndrome.
- Compound exercises which involve multiple joints and recruit a large number of muscles are better than isolated exercises to gain strength. Examples of compound exercises include pushup, pull ups, squats, bench press and dead lifts.
- To gain muscle you need to increase the resistance every few days to weeks. This is called progressive overload. Curling a 2 kg dumbell for a year will not help you to gain big biceps.
- When you exercise, your body releases chemicals called endorphins. These endorphins interact with the receptors in your brain that helps in reducing your perception of pain. Endorphins also trigger a positive feeling in the body, similar to that of morphine.
- Muscle mass diminishes at the rate of 1% a year in middle age.
- You need at least 1 to 1.5 gm of proteins per kg body weight to help in muscle growth.
- Don’t try to copy the pros who are lifting heavy weights you will only get injured. Start slow and with weights you are comfortable with.
- 8 to 12 rep ranges are optimal for muscle hypertrophy.
- Don’t forget to work out your legs regularly other wise you will end up having a large upper torso and a small thin lower torso like chicken legs.
- Don’t buy the stupid ab exercises you see on TV. They are useful only as a cloth stand.
- Vary your exercise program to stop getting bored.
- If you play a sport it is great. You will feel more engaged than running on a treadmill or lifting weights. Sports increase speed, agility, balance and concentration
- A healthy balanced diet is usually enough if you want to stay fit, not everyone needs to take supplements.
- Unless you want to be a professional body builder and win Mr Olympia stay aways from anabolic steroids. They will kill you.
- You want to translate your gym workout to day to day activities. Try functional workouts.
- Get adequate sleep. You need atleast 8 hours of sleep for your muscles to grow. Growth hormone secretion peaks at night and while you are sleeping.
- Stay away from the gym if you are feeling unwell like having a flu. Exercise will only make it worse.