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Benefits To Exercise

The physical, mental, and emotional benefits of exercise, from increases in weight loss, muscle toning, body shaping, posture, energy, health and fitness, to stress reduction, mental concentration, confidence, self image, well being, & social rewards.

Exercise Benefits And The Value Of Exercise

Direct & Indirect Benefits Of The Correct Exercise

When we say correct exercise, we mean being on an appropriate exercise fitness program that works for you, your unique individual body, performed correctly. The right weight loss, muscle toning, diet nutrition, exercise program that is designed for your particular body, utilizing correct exercise form and technique, enhanced with balanced eating with a healthy diet focused on your unique body and goals.

Physical, Mental, Emotional Benefits Of Exercise

Personal Training with a Personal Trainer Educated Properly Can Have Profound Effects On Your Physical, Mental, And Emotional States

Physical Benefits Of Exercise

	Increases weight loss, fat reduction		Fitness level improvements
	Increases muscle toning, muscle shaping		Health level improvements
	Increases body shaping, body sculpting		Increases muscle strength / muscular strength
	Increases energy levels, peak performance		Increases aerobic strength / cardio strength
	Improves posture, bearing, stance		Improves skill and agility
	Tends to delay aging, delays aging process		Daily chores more easily performed
	Increases protection from injuries		Improves flexibility
	Increases stamina and endurance		Improves inner core strength
	Improves muscle balance		Enhances body power and speed
	Proper body weight / body composition		Stronger skeletal system
	Neuromuscular coordination and balance		Look better / look healthier / youthful look
	Increases physical productivity		Conditions digestive, excretory systems
	Stronger resistance to disease		Alleviates many diseases and conditions
	Heart disease risk reduction		Increases HDL cholesterol / good cholesterol
	High blood pressure reduction		Possibility of certain cancers reduced

Mental Benefits Of Exercise

	Mental stress reduction		Induces mental relaxation
	Improves confidence		Improves mental productivity
	Improves concentration		Improves mental sharpeness
	Calms a bad temper		Promotes better sleep

Emotional Benefits Of Exercise

	Anxiety reduction		Helps you manage stress better
	Enhances self-image		Improves quality of life
	Enhances a feeling of well being		Enhances more positive focus
	Enhances higher quality of life		Increases outlook on life
	Increases social rewards		Helps you feel better about yourself and life

Often, an important incentive to exercise, when performed correctly, is LOOKING GOOD AND FEELING GOOD!

A very important, often overlooked benefit, is that after a while on an exercise program, many people increase their attention to more healthly activities, including a better diet and decrease their attention to health hindering activities, such as poor diet, smoking, negative thinking. Exercise definitely leads to a healthier, happier lifestyle.

Benefits Of Strength Training

According to ACE*, the American Council On Exercise, strength training benefits include the following:

Increases bone strength
Increases ligament tensile strength
Increases muscle fiber size
Increases capillary density increase
Increases strength of the muscle contractions
Increases tendon tensile strength

As adapted from The Personal Trainer Manual, The Resource For Fitness Professionals by Ace

Recommendations From ACSM, American College of Sports Medicine, and CIAR, Cooper Institute of

Aerobic Research To Improve Muscle Strength, Muscular Endurance, For Adult Population

	Sets	Reps	Sessions / week	Exercises	GOAL

ACSM	1	8 – 12	2	8 - 10	Basic development, fat free mass maintenance
CIAR - Minimum	1	8 – 12	2	10	Maintain strength
CIAR - Recommend	2	8 – 12	2	10	Improve strength
CIAR - Optimal	3	8 – 12	2	10	Observable strength gains

Benefits Of Cardiovascular Exercise

According to the ACSM, The American College Of Sports Medicine, the benefits of cardio respiratory exercise include the following*:

Adaptive physiologic responses increases
Aerobic work capacity increases
All-cause mortality reduction
Anxiety and depression decreases
Blood pressure decreases
Body fat stores decreases
Capillary density and blood flow to active muscles increases
Clinical symptoms of anxiety, tension and depression reduced
Decreases resting heart rate
HDL cholesterol (good cholesterol) increases
Health benefits increases
Heart volume increases
Incidence of some cancers decreases
Increase in heart function
Lactate threshold increases
Lung diffusion capacity increases
Maximal ventilation increases
Maximum cardiac output increase
Maximum oxygen consumption increases
Mobilization and utilization of fat increases
Mortality in post myocardial infarction patients decreases
Reduction in glucose-stimulated insulin secretion
Resting and maximum stroke volume increases
Total blood volume increases
Total cholesterol decreases

Weight Loss Exercise

* as adapted from The Guidelines For Exercise Tasting And Prescription by the ACSM.

Long Term Cardiovascular and Cardiopulmonary Improvement with Proper Exercise

Cardiac Improvements
The heart is a muscle so it enlarges and strengthens with exercise, which increases the force of each contraction. This allows an increased cardiac output (more blood flow out of the heart), so the heart becomes a more efficient pump and therefore, a lowered resting heart rate.

Lung Improvements
The respiratory muscles increase in strength, endurance, and work capacity, which allows more alveoli (air sacs) to become more involved, which increases more oxygen transfer. Since muscles need oxygen to stay aerobic, increased oxygen transfer allows increased muscle endurance, which means less fatigue and therefore increased cardiovascular and fat burning. This also allows a lower resting breathing rate.

Blood Improvements
The blood volume and content increase due to the increased transfer demands, therefore allowing increased muscle endurance, which also means less fatigue and therefore increases cardiovascular and fat burning.

Capillary Improvements
Capillaries increase in number and function in both the lungs and muscles due to the increased transfer demands. This also increases oxygen transfer capabilities, which also means less fatigue and therefore increases cardiovascular and fat burning.

Muscle Glycogen Stores Improvements
Muscle glycogen stores increase in number and function due to the increased stress placed on the muscles. This also increases oxygen transfer capabilities, which also means less fatigue and therefore increases cardiovascular and fat burning.

Adaptations Summary to Cardiovascular Aerobic Workouts / Cardio Respiratory Training

Heart rate decreases at any sub maximal efforts, including resting (theoretically live longer, more relaxed)
Cardiac output stroke volume increases at all intensities, including resting (higher cardiovascualr efficicieny)
Increases maximum cardiac output (higher cardiovascualr efficicieny)
Capillary density increases (higher cardiovascualr efficicieny)
Mitochondria number increases (therefore more energy)
Mitochondria enzymes / aerobic enzymes increased activity (more energy and higher cardiovascualr efficicieny)

Overall, higher cardiac output plus higher oxygen extraction yields higher VO2 Max or higher maximal oxygen consumption therefore you will have more energy, endurance, and stamina!