FACT 1 GETTING IN SHAPE NOW WILL MAKE IT EASIER TO GET BACK THERE LATER
Each strength-training session you perform is, slowly but
surely, ensuring your body's ability to bounce back if you ever slip back into
a sedentary state.
Yes, muscle indeed has "memory." Not in the same
way your mind does—it doesn't hold a grudge over that particularly gruesome leg
workout—but it sets you up to come back faster after a layoff, according to
research out of the University of Oslo.
According to Kristian Gundersen, lead researcher of the
study that appeared in the Proceeding of the National Academy of Sciences, our
muscles "remember" their former strength levels, perhaps
indefinitely. Specifically, training muscle generates new nuclei, local memory
mechanisms in the muscle that help to explain the long-lasting effects of training
and the ease with which previously trained individuals are more easily
retrained. Even when we lose muscle mass, the nuclei remain, giving muscle a
head start when you start training again.
Like most good things in life, though, there's a catch: You
need to start now. Our muscles' ability to remember diminishes as we age. But
Wittrock says you can point yourself in the right direction every day simply by
prioritizing activity whenever possible.
"The decision to become more active and healthy is far
more than just the work and effort you put in at the gym," he says.
"You'll find many circumstances throughout a typical day that allow you to
make a 'healthy decision.' For example, taking the stairs instead of the
elevator, or visiting a park or walking around your neighborhood. Instead of
sitting in a chair at your desk, you can switch to sitting on a stability ball.
Additionally, if you find yourself watching TV, you can make it a challenge and
do sit-ups, push-ups or planks during commercial breaks."
FACT 2 YOU DON'T NEED AS MUCH MOVEMENT AS YOU PROBABLY BELIEVE
In this era of ultramarathons spanning 100+ freakin' miles,
it's easy to think that more is better when it comes to cardio. The science
doesn't bear that notion out. Consider a Mayo Clinic "study of
studies" published in November 2015, which reviewed research published
since 2000 on running and its effect on health and cardiovascular disease.5
The conclusion: Running for only 50 minutes a week, or about
6 miles, was enough to lower the risk of type 2 diabetes, high blood pressure,
cholesterol, stroke, and some cancers, and could improve lifespan by up to six
years.
Meanwhile, a just-released paper out of the Cardiovascular
Physiology and Rehabilitation Laboratory at the University of British Columbia
suggests that the current physical activity guidelines commonly cited by
experts—about 150 minutes of moderate to vigorous activity per week—could be
halved and still lead to noticeable health benefits.6
Such evidence of "shorter is better" falls neatly
in line with the science of high-intensity interval training, which has bolted
past the epic steady-state cardio sessions that once dominated the fitness
landscape.
In HIIT, you do short bursts of nearly all-out effort
interspersed with slower "recovery" speed training, such as in a 1:2
or 1:3 ratio. Popular protocols include a 30-second sprint followed by 60
seconds at a slow recovery speed, or a 15-second sprint paired with 45 seconds
at recovery speed. HIIT has been shown to increase calorie burn beyond
traditional continuous cardio. According to the American College of Sports
Medicine, beyond the training session itself, HIIT burns 6-15 percent
more
calories in the two hours after a workout.
FACT 3 NEW HABITS CAN BE FORMED FASTER THAN YOU THINK
According to a 2009 study published in the European Journal
of Social Psychology, a new behavior can become "habit" in anywhere
from 18-254 days, or 66 days on average.8
This means that in just two months, anyone could potentially
transform their lifestyle, adopting training and nutritional habits. It's not
an instant turnaround, but for those attempting to undo years of neglect, it's
a powerful concept.
However, don't try to tackle more than one habit at a time,
suggests fitness model, lifestyle coach, and EAS athlete Nikki Walter.
"Admittedly, new habits can be a challenge for me, especially when it's a
more complex lifestyle change," she says. "I encourage others to
focus on that change, and stick to it for 90 days. After 30 days, it may get
easier, but you run the risk of falling back into bad habits without a
consistent pattern."
it comes to replacing bad habits with good, fitness model
and EAS athlete Jason Wittrock points to a certain group of clients who gave
him a new perspective. "I've worked with several recovering alcoholics and
drug users," he says. "Through that, I've seen that the best way to
beat an old bad habit is to replace it with a positive habit.
"I've also worked with kids who suffer from mental
illness, each of whom had several bad habits that led to deep depression and
suicidal tendencies," he continues. "Working out in the gym was very
new and uncomfortable to them, but with persistence, it became a new habit they
couldn't go without. It made them feel better about themselves and improved
their self-worth."
FACT 4 EXERCISE CAN MAKE YOU FEEL MENTALLY REFRESHED ALMOST INSTANTLY
If you've ever gone to the gym dog-tired, done a few sets,
and suddenly found yourself energized and having the workout of your life,
congratulations—you've experienced the power of your brain chemistry in action.
Often, people attribute this effect to endorphins, a peptide
hormone produced in response to stress. That hormone can act like a dose of
morphine, binding to opiate receptors and reducing pain sensation while
increasing feelings of euphoria.
The thing is, while endorphin levels elevate pretty quickly
in the bloodstream, they don't necessarily seep into the brain until after a
typical workout is complete. While science is still sorting out the facts, it's
likely that the neurotransmitters anandamide, serotonin, and norepinephrine are
responsible for the more immediate "runner's high" you get when
you're just 15-20 minutes into intensive exercise.
No matter the exact mechanism, however, the effect is
undeniable. "That natural 'high' or excitement that makes you feel good is
real," Walter confirms. "Everyone is a little different for what type
of activity makes them feel invincible, but if you notice you're more
productive, positive, or happier, keep doing whatever gets you there. As your
best self, you'll accomplish more."
FACT 5 EXERCISE IS THE ONLY PROVEN PREVENTIVE FOR SEVERAL SERIOUS DISEASES
Sure, drugs work sometimes. Nutritional changes have their
place in treatment and preventative medicine too, of course. But even more than
dietary interventions, exercise has been linked to a reduced risk of various
ailments, including heart disease, dementia, and many cancers.
Some of the more recent examples:
Exercise stalls coronary artery disease's progression by
positively influencing risk factors such as high cholesterol and high blood
pressure, as well as blood-vessel function, according to a 2015 review study in
Progress in Cardiovascular Disease.1
Exercise may slow down the progression of Alzheimer's and
Parkinson's disease, according to a review published in the Journal of Clinical
Neurology.2 Specifically, aerobic exercise promotes new blood-vessel
development, spurring the growth of nervous tissue and synapses and improving
memory and cognitive functions.
A study in the September 2015 issue of the International
Journal of Sports Medicine found that a 12-week resistance-training program
that included squats and push-ups, done three times a week, helped improve the
metabolic parameters of fatty liver disease.3
Exercise can battle conditions that are otherwise extremely
difficult to treat, such as polycystic ovary syndrome (PCOS). In research
published in Medicine & Science in Sports & Exercise, it was shown that
strength training could improve hormone levels, reproductive function, and body
composition in women with PCOS.4
"If we had a pill that conferred the proven health
benefits of exercise, physicians would prescribe it to every patient, and
healthcare systems would find a way to make sure every patient had access to
this wonder drug," says Robert E. Sallis, MD, FACSM, chairman for the
Exercise Is Medicine initiative, who previously served as president of the
American College of Sports Medicine.
Please make sure to visit and like our page in facebook for more: https://www.facebook.com/To-GYM-603113973185732/
Source: https://www.bodybuilding.com
Aucun commentaire:
Enregistrer un commentaire