Benefits of Exercise

Aerobic Activity

• Decreases resting heart rate
• Increases blood flow
• Increases mitochondria levels in muscle cells
• Increases slow twitch muscle fibers
• Increase utilization of fat
• Increase storage of oxygen
  • large lung volumes
• Enlargement of left ventricular and stroke volume (Middleton, N., & Shave, Phd, R. (2006). Left Ventricular Function Immediately following Prolonged Exercise: A Meta-Analysis. Medicine and Science in Sports and Exercise, 38, 681-687.).
• Increase number of capillaries
• Aerobic exercise does not affect bone density in overweight, postmenopausal women; however, it may aid in preventing osteoporosis in other subjects.
  • Dr. McTiernan discovered that because women lost fat mass, their estrogen levels decreased thus decreasing bone density. However muscle contractions enhance bone density by mechanical force. As a result the two opposing effects little improvement was noticed. It is important to note that these women were obese and did not suffer from osteoporosis.
• Dr. Wallace noted in 2000 that impact and non-impact exercise prevented bone loss in the neck and lumbar spine region (Chubak, J., & McTiernan, A. (2006). Effect of Exercise on Bone Mineral Density and Lean Mass in Postmenopausal Women. Medicine and Science in Sports & Exercise, 38, 1236-1244.).

Anaerobic Activity

• Increases ATP, Creatine, and glycogen storage in muscles
• Increases fast twitch muscle fibers
• Higher anaerobic threshold (lactic acid accumulation)
• Increase short bursts of testosterone and human growth hormone.

General Exercise

Memory Problems-Increases blood flow and oxygen flow to your brain.

Arthritis-Improves synovial fluid secretion in skeletal muscles.

Diabetes-Helps control blood glucose levels by increasing insulin sensitivity and utilizing blood glucose.

• In Exercise and Sport Sciences Reviews, Yaspelkis III states that this GLUT-4 protein concentration is increased in trained muscles, which increases the rate of glucose transportation. In other words, more GLUT-4 will be “translocated to the plasma membrane in response to insulin” (McConell Ph.d & Kingwell, 2006, p. 45). (Yaspelkis III, Ph.d, B. B. (2006). Resistance Training Improves Insulin Signaling and Action in Skeletal Muscle. Exercise and Sport Sciences Reviews, 34, 42-46.).

Allergies-Relieves mucous in the nasal area by increasing blood circulation to the nostril.

Back Pain-Strengthens abdominal muscles, lower back muscles, and stretches hamstrings.

Posture-Certain deformations can be corrected by strengthening abdominal and lower back muscles.

Antioxidants-Exercise increases levels of superoxide dismutase (SOD), which is an enzyme that protects against a reactive free radical called peroxide (O 2 2-).

Cholesterol-Removes LDL (bad cholesterol) and releases HDL (good cholesterol).

High Blood Pressure-Improves and strengthens the circulatory system and widens blood vessels.

Source: Hatfield, PhD, Frederick C. Fitness: The Complete Guide. 8.1.5th ed. Santa Barbara: International Sports and Sciences, 2004. 17-18.

Mind Body Connection-Developing your body allows you to gain a better sense of who you are.

Reduces Stress-No matter how hectic your life is spending one hour in the gym allows you to become rejuvenated by concentrating on the workout rather than paperwork.

Increases Self Confidence-Having a developed body tells your employers and coworkers that we are mentally focused and are well-rounded.

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