What are the beneficial effects of practicing fitness
Many people go to the gym to lose weight, build muscle and shape their body. However, in addition to achieving these goals, training has many benefits for maintaining good health and psychological well-being.
In case you are still looking for your reason and motivation to start going to the gym, or you have already done so, but you are curious to find out what else you can expect from the gym, in the following lines you can find things that you probably you haven’t thought about it.
What are the benefits of Regular exercise outside of a beautiful Body?
They strengthen muscles and bones
Training plays a key role in building and maintaining strong muscles and healthy bones.
Exercises such as weight lifting, combined with proper protein intake, stimulate muscle building. The reason for this is the hormones that are released during training. They support the ability of muscles to absorb amino acids, which in turn improves their growth.
With age, people often lose muscle mass, which can lead to injury or permanent damage. If you do not lift weights regularly, you will lose about 1% of your muscle strength per year. Although this process occurs even with regular training, they help to reduce the percentage by half.
Regular exercise is very important for maintaining muscle function and strength, especially in the elderly. In addition, they help build bone density in younger people and prevent osteoporosis later in life.
Support the immune system
The immune system protects you from infections and chemical toxins. It also plays an important role in dealing with stress. For years, various studies have concluded that with age, the immune system invariably ages. However, they are based on studies among people who have not trained, and even short-term training programs have been shown to have a beneficial effect on maintaining a healthy immune system.
They improve the mood
It is a well-known fact that training people rarely suffer from depression, anxiety and stress. The reason – exercise increases the production of endorphins – the hormone of happiness. A more interesting fact, however, is that the intensity of training is not important for improving mood. A study of 24 women suffering from depression showed that the inclusion of even a small number and light exercise significantly improved their condition.
Another study among 26 healthy, regular men and women tracked the opposite effect – how stopping exercise affects the body. Participants were divided into two groups, one being asked to stop training for 2 weeks while the others continued to follow their regimen. Finally, in the first group there was a significant deterioration in mood.
They help in the Fight against weight Gain
Sedentary lifestyle is a major factor in obesity and weight gain, and exercise undoubtedly has a positive effect on this. But what exactly is the process of losing weight?
The body expends energy in three ways: digesting food, training and maintaining the body’s basic functions such as heartbeat, breathing and even blinking. At the biological level, the human body is cleared of excess fat by releasing carbon dioxide. Purely anatomically, this happens mainly through exhalation.
Exercise increases the frequency of breathing and thus naturally causes the body to excrete more carbon dioxide. In addition, exercise improves metabolism, which means that you burn more calories, and this is associated with the reduction or maintenance of good weight.
The combination of aerobic with functional exercise is most effective for losing fat and maintaining muscle mass.
Increase energy levels
In both healthy people and those suffering from various diseases such as chronic fatigue syndrome, exercise has a very good effect on increasing energy. This is confirmed by the results of a study conducted among 36 people who said they were constantly tired. After 6 weeks of regular training, the feeling of fatigue decreased significantly.
Reduce the risk of chronic diseases
Lack of regular exercise is considered to be the root cause of chronic diseases. Regular exercise improves insulin sensitivity and the condition of the cardiovascular system, while reducing blood pressure and blood fat levels. In the absence of more active exercise, even in the short term, this can lead to a significant increase in body fat, which increases the risk of type 2 diabetes and heart disease.
Protect the skin
The skin can be affected by the presence of oxidative stress in our body. This is an accumulation of free radicals that can damage various cells. Moderate-intensity training is recommended to deal with this problem. Through them, on the one hand, increases the production of natural antioxidants in the body, which protect the cells, and on the other hand, stimulates blood flow, which slows down the appearance of signs of aging on the skin – wrinkles, spots, etc.
In addition, regular exercise tightens the skin. It makes it cleaner and radiant, clearing it of toxins by sweating, and this process is intensified if the training is combined with a visit to the sauna or steam bath. At Pulse Fitness & SPA we have thought about this as well.
Better memory, Increased motivation and Concentration
Active physical activity also improves brain activity, protecting memory and thinking skills. This happens by speeding up the heart rate during exercise, which improves the flow of blood and oxygen to the brain.
Exercise also stimulates the production of hormones that can increase the growth of brain cells. Regular exercise is thought to increase the size of the ammonium horn (hippocampus), an anatomical area in the brain responsible for long-term memory.
Training has been shown to have a beneficial effect on the work process. Better brain irrigation improves concentration and the ability to focus on certain tasks. Achieving fitness goals improves and strengthens motivation.
In addition to memory, intellectual abilities are also favorably affected by regular physical activity. During exercise, the increased flow of oxygen to the brain affects not only the hippocampus, but also the part of the brain associated with planning and decision making (prefrontal cortex).
Improve relaxation and sleep Quality
Regular exercise will certainly improve the quality of your sleep. The depletion of energy reserves during training stimulates the recovery processes in the body during sleep. In addition, the increase in body temperature with exercise and subsequent normalization is considered a reason to improve sleep.
Many studies on the effects of exercise on sleep have come to similar conclusions. According to one of them, a total of 150 minutes of moderate to intense training a week can improve sleep quality by up to 65%. Another study also came to this conclusion using a control group of 17 people suffering from insomnia. After 16 weeks of regular training, their sleep quality and duration improved.
To achieve this effect, the type of training does not matter. The same effectiveness is observed in both aerobic exercise and the combination of aerobic and functional exercise.
They reduce pain
Chronic pain can be disabling, but exercise usually helps reduce it. For years, rest and immobilization have been recommended for the treatment of chronic pain. However, recent studies show that exercise favors health conditions such as chronic low back pain, fibromyalgia, shoulder pain and more.