Exercise – A Successful Plan

What Is Exercise?

Exercise can be fat bike elettrica any activity that uses our muscles with a beneficial degree of intensity and for a sustained duration. Do not assume  however, that all exercise is equal or that all exercise is beneficial.

What Is The Best Exercise For Our Bodies?

It depends upon our goals. Losing fat, gaining muscle mass, going long distances etc. are all acceptable goals and various forms of exercise can be utilized to achieve them. However, when pursuing the goal of health, only certain forms of exercise, at certain times, are effective. In other words, a person who is healthy may use all forms of exercise, but not all exercise makes a person healthy.

Fitness vs. Health

Before  I ever knew anything about exercise, nutrition and the adverse effects  of stress, I was able to maintain a high degree of fitness from regular  exercise. Basketball and weight lifting were an integral part of my  week. If a stranger looked at me, he would think I was in good shape  and healthy. Yet, with a sustained increase in stress, I would usually  get sick. Other signs were also present, including chronic mucus in my  throat, frequent sniffling, sneezing, allergies to cats and dogs and  some foods, achy joints, and swelling in my left knee. Although I was  able to lift weights for two hours at a time and play basketball half  of the day, I was still plagued with the above symptoms. Although I was  fit, I was not healthy. I believe that most exercise programs that  utilize the “no pain, no gain”; approach are unintentionally producing  the same problems among the public.

For  our purposes, fitness is defined as adapted to, or suited. When an  athlete allows his body to adapt to the various stress he has placed  upon it, the body will most certainly become fit. Health, however, is  defined as all the systems of the body working together harmoniously  and in their most efficient manner. The fit person is not necessarily  healthy, nor is the healthy person necessarily fit. The fit athlete,  having trained his body appropriately, is able to perform strenuous and  astounding feats, yet this benefit will most likely come at the expense  of other tissues, and often of health itself.

It  is not uncommon to hear that an athlete has had his career cut short  due to nagging injuries, or has even died unexpectantly while training.  From my experience and study, I have found that certain deficiencies  can be expected when we train for fitness and not for health. These  deficiencies often lead to persistent injury, sickness and in extreme  cases, death. This is because fitness training places heavy burdens on  the body’s anaerobic (sugar burning) system, while neglecting the more  important aerobic (oxygen and fat burning) system.

The Anaerobic System

The  anaerobic system is vital to life. It gives us the quick energy we need  by using stored glycogen (blood sugar) to perform an activity. Very  small amounts of glycogen are available for use by our muscles at any  given time. That is why weight training “sets” last only a short period  before the muscles, “burn out.” Too much anaerobic training can cause  chemical imbalances leading to injury and eventually illness. Weight  training, sprinting, fast jogging, and most other sports are forms of  anaerobic exercise.

Without  a doubt, we need our anaerobic systems for burning sugar, brain energy,  maintaining fat burning and for an additional source of body energy  during times of stress. Also, regular amounts of resistance exercise,  like weight training for example, have been shown to strengthen bones  and the surrounding soft tissues in women with osteoporosis. There are  other benefits as well. Unfortunately an imbalance is present in this  society, with too much emphasis placed on anaerobic development.

We  are made up of two types of muscle fibers that are simply named “fast” and “slow”. Fast fibers are also called anaerobic fibers, while slow  fibers are called aerobic fibers. Your genetic makeup often determines  how much of each you have. Through training, an athlete can change the  function of a particular fiber, making a slow fiber act like a fast  fiber and vice versa. Once training has stopped, the cells gradually  return to normal. Sprinters and bodybuilders do not have the same  number of slow fibers as long distance athletes; instead, they have a  great deal more fast fibers. All athletes, which include everyone who  exercises regularly, have certain special needs. However, it is  interesting to note that athletes participating in fast fiber sports  perform better if they train their slow fibers as well according to the  method given below.

The Aerobic System

Aerobic  training, (light jogging, easy swimming, easy biking etc.), is  extremely beneficial in the promotion of health. In order to engage  this system, we must exercise within a certain, low heart rate range.  The aerobic system relies on great amounts of oxygen in order to  produce energy, and the major fuel used when training aerobically is  fat. The same amount of fat contains more than twice as much potential  fuel as do carbohydrates. Therefore, when we engage our aerobic systems  during exercise, we not only become more efficient, we also burn fat.  Not only should fat be our fuel of choice for energy, it is also the  one most people want to get rid of in the first place. Too much aerobic  training is possible, but rare. For the most part, aerobic activity  will strengthen our immune, respiratory, circulatory and  musculoskeletal systems. Additionally, we lose fat and increase our  energy.

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