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There are many proven health benefits to those that incorporate aerobic exercise into their daily routine. Cardiovascular or Aerobic Training improves your heart muscle and cardiovascular system. It not only improves endurance, but regular aerobic exercise strengthens the heart, allowing the heart to pump blood more efficiently, delivering oxygen and other important nutrients throughout the body with less effort.

Health Benefits of Aerobic (Cardio) Training

Research shows that the specific benefits of regular low impact aerobic exercise includes:

  • Reduces stress. Regular aerobic exercise releases endorphins, your body's natural painkillers. Endorphins also reduce stress, depression and anxiety.
  • Improves sleep patterns. Studies show that exercise help reduce stress, increases calmness, and improves sleep disorders. Reference: American Academy of Sleep Medicine (2008, June 12). Moderate Exercise Can Improve Sleep Quality Of Insomnia Patients. ScienceDaily. Retrieved August 2, 2008, from /releases/2008/06/080611071129.htm
  • Reduces anxiety. Aerobic exercise can reduce anxiety and improve the sleep quality of insomnia patients, according to several research studies. Reference: American Academy of Sleep Medicine (2008, June 12). Moderate Exercise Can Improve Sleep Quality Of Insomnia Patients. ScienceDaily. Retrieved August 2, 2008, from /releases/2008/06/080611071129.htm
  • May reduce chronic pain. Regular aerobic exercise releases endorphins, your body's natural painkillers.
  • Reduces risk to many chronic diseases. Several studies show the benefit of regular exercise including aerobic exercise on health. In the January 2008 issue of Mayo Clinic Health Letter, the Mayo clinic notes the following health benefits associated with 30 minutes of exercise a day: lower blood pressure, reduction in LDL cholesterol (bad cholesterol), improvement in the concentration of high-density lipoprotein (HDL or goodӔ cholesterol in the blood), reduction is risk to type 2 diabetes, reduction in risk to osteoporosis, cancer and heart disease, improvement in bone density. Note: extra weight is also a contributing factor to conditions such as heart disease, high blood pressure, stroke, type 2 diabetes (adult-onset diabetes) and some forms of cancer, therefore as you lose weight, your risk of developing these diseases decreases. Reference: Mayo Clinic (2008, January 4). Moderate Exercise Yields Big Benefits. ScienceDaily. Retrieved August 2, 2008, from /releases/2008/01/080104123421.htm
  • Helps reduce the risk of developing insulin sensitivity and Type 2 diabetes. Tighter management of blood glucose levels reduces the workload of the pancreas, which reduces the risk for developing insulin sensitivity, metabolic syndrome and type 2 diabetes (adult-onset diabetes). Note, although aerobic exercise improved glycemic/blood sugar control in people with type 2 diabetes (adult-onset diabetes) significantly, the greatest improvements came from combined aerobic and resistance training. Referece: Mayo Clinic (2008, January 4). Moderate Exercise Yields Big Benefits. ScienceDaily. Retrieved August 2, 2008, from /releases/2008/01/080104123421.htm. American College of Physicians (2007, September 18). Both Aerobic And Resistance Exercise Improved Blood Sugar Control In People With Diabetes. ScienceDaily. Retrieved August 2, 2008, from /releases/2007/09/070917173157.htm
  • Lowers risk of heart disease (including but not limited to coronary arterydisease, coronary heart disease angina.
  • Stops or reverses the build-up of blockages in the vessels that supply blood to the heart.
  • Increases the total number of red blood cells in the body, facilitating transport of oxygen.
  • Helps control blood sugar. Regular exercise stops wild blood sugar fluctuations, thus helps control the insulin response as well.
  • Increases bone density. Lowers risk of osteoporosis.
  • Helps prevent osteoporosis (gradual loss of bone mass/strength). Research shows that bones become weaker if they are not stressed and that exercise helps prevent bone calcium loss.
  • Improves mobility and strength in later life. Research shows that exercise helps improve mobility, flexibility and strength.
  • Promotes weight loss through calories burning and increased metabolism. When performing aerobic (cardio) exercise the increase in work load of exercised muscles results in increased metabolic rate, fuel consumption or calorie burning, continues for several hours after the workout is completed.
  • Weight management. Helps maintain a healthy weight.
  • Burns calories. Aerobic exercise raises the metabolic rate and burns calories.
  • Reduces body fat. A research team at the University of Chile Clinical Hospital in Santiago, showed that aerobic exercise reduced body mass index (BMI), a measure of body fat. The study also showed that the participants had waist circumference, decreased blood pressure, and reduced appetite. Reference; The Endocrine Society (2008, June 18). Aerobic Exercise Increases A Blood Protein That May Suppress Appetite. ScienceDaily. Retrieved August 2, 2008, from /releases/2008/06/080616115855.htm.
  • Reduces hunger and suppresses appetite. Aerobic exercise increases leptin levels, a hormone that helps reduce hunger and suppress appetite.
  • Increases your metabolic rate. The metabolic activity of an individual is heightened for several hours following a bout of aerobic activity.
  • Improves immune system. People who exercise regularly are less susceptible to minor viral illnesses such as colds and flu . It is possible that aerobic exercise helps activate your immune system and prepares it to fight off infection.
  • Improved muscle health. Aerobic exercise stimulates the growth of tiny blood vessels (capillaries) in your muscles. This helps your body more efficiently deliver oxygen to your muscles and remove from them irritating metabolic waste products such as lactic acid.
  • Improves balance and coordination.
  • Tone muscles throughout the body.
  • Increases fitness. Can help keep you fit if you have arthritis, without putting excessive stress on your joints.
  • Increases stamina/endurance. Exercise may make you tired in the short term, i.e., during and right after the activity, but over the long term it will increase your stamina and reduce fatigue.
  • Improves the ability of muscles to use fats during exercise, preserving intramuscular glycogen.
  • Enhances the body's hormonal system. Aerobic exercise stimulates the body to secrete specific hormones that have positive specific effects on specific parts of our bodies. Examples include hormones that lower cholesterol, suppresses appetite (leptin), etc.
  • Enhances the body's neuro system. Many hormonal changes affect the nervous system, including some that act on specific areas of the brain that control pleasure and elation. Among the effects are increased alertness and IQ
  • Enhances the speed at which muscles recover from high intensity exercise.
  • Slows down the aging process. Maintaining aerobic fitness through middle age and beyond can delay biological aging by up to 12 years and prolong independence during old age, according to several recent studies. Reference: BMJ-British Medical Journal (2008, April 10). Maintaining Aerobic Fitness Could Delay Biological Aging By Up To 12 Years, Study Shows. ScienceDaily. Retrieved August 2, 2008, from /releases/2008/04/080409205827.htm
  • Increases brain power (cognitive ability). Several recent studies show that aerobic exercise can increase cognitive ability and allow down age related dementia. According to a recent review of studies from the Netherlands. Aerobic physical exercises that improve cardiovascular fitness also help boost cognitive processing speed, motor function and visual and auditory attention in healthy older people,͔ said lead review author Maaike Angevaren. Reference: Center for the Advancement of Health (2008, April 20). Aerobic Exercise Boosts Older Bodies And Minds, Review Suggests. ScienceDaily. Retrieved August 2, 2008, from /releases/2008/04/080417173453.htm
  • Improves quality of life. Less chronic muscle pain, less stiffness and greater mobility are all benefits of exercising.
  • Increases life span. Several studies published in the New England Journal of Medicine, scientifically linked aerobic exercise with increased life spans.
JeffBehar
50 Benefits of Yoga
Posted June 17, 2009 by JeffBehar

50 Life Changing Benefits of Yoga

By Jeff Behar, MS, MBA

There is no discrepancy anymore regarding the numerous health benefits of yoga. Many people from many walks of life around the world practice yoga for many different reasons. One of the foremost reasons why people want to start practicing yoga is to feel fitter, be more energetic, be happier and peaceful. However, there are many numerous benefits to the body that practicing yoga can also bring.

Main Benefits of Yoga

There are many benefits of yoga for the body. Some of the most common include:

Improvement in flexibility and mindfulness. With Yoga, your body will become more flexible, it will increase your reflect a lot and you will be able to do a lot of posture without having any difficulties.

Improvement in muscle tone. By practicing Yoga, it will make your muscle tone more better. Helping you to maintain posture and balance when stretching.

Reduce stress and anxiety. Yoga will make you more relaxed, and make your mind peaceful, that will help you to decrease your stress, reduce stress related diseases, such as hypertension. Yoga will make your blood pressure more stable, it could decrease your blood pressure if it is high.

Improvement in strength. With regular practice of yoga you will also feel more stronger than before. Your physical ability will greatly increase.

Weight control. Doing yoga helps burn calories, and helps you maintain your body weight.

Slow or stop bone density loss. Doing yoga helps stop bone density loss.

Continued here: tal.com/fitness-and-exercises/yoga-and-pilates/50-health-benefits-of-yoga.html


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JeffBehar
Everyone Needs Yoga
Posted March 18, 2009 by JeffBehar



All About YogaYoga is very beneficial to the mind and body. There is no discrepancy anymore regarding the numerous health benefits of yoga. As the many health benefits of yoga are becoming more known, and they are confirmed by the medical community, yoga centers around the world are filling up. These yoga centers are becoming the new Starbucks; a new meeting place for many.

Yoga Health Benefits for the Body

There are many benefits of yoga for the body. Some of the most common include:
  • Improvement in muscle tone. By practicing Yoga, it will make your muscle tone more better. Helping you to maintain posture and balance when stretching.

  • Improvement in flexibility and mindfulness. With Yoga, your body will become more flexible, it will increase your reflect a lot and you will be able to do a lot of posture without having any difficulties.

  • Improvement in strength. With regular practice of yoga you will also feel more stronger than before. Your physical ability will greatly increase.

  • Weight control. Doing yoga helps burn calories, and helps you maintain your bodyweight.

  • Slow or stop bone density loss. Doing yoga helps stop bone density loss.

  • Reduce stress and anxiety. Yoga will make you more relaxed, and make your mind peaceful, that will help you to decrease your stress, reduce stress related diseases, such as hypertension. Yoga will make your blood pressure more stable, it could decrease your blood pressure if it is high.

About the Author

Jeff Behar, MS, MBAJeff Behar, MS, MBA is a recognized health, fitness and nutrition expert, regularly writing about hot topics in the areas of health, fitness, disease prevention, nutrition, anti aging and alternative medicine. His work also often appears in several of the major health and fitness newsletters, health and fitness magazines, and on major health, and fitness websites. Behar is also a well sought after personal trainer, motivational speaker, and weight loss expert.




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