Studies show that the strongest live the longest. A 2004 study in the Journal of Applied Physiology found that muscle power (the ability to generate force rapidly) is an even better predictor of longevity than muscle strength. We lose muscle power faster than muscle strength as we age, unless we train for power. Improve insulin sensitivity because the muscle mass of an individual determines 40% of his or her insulin sensitivity and 70-90% of blood glucose clearance Lower blood pressure 10 to 15 points. Exercise reduces all cause mortality. Reduce total cholesterol and triglycerides and raise good HDL cholesterol. Help reduce stress, depression, anxiety and insomnia. Increase metabolic rate, which promotes weight loss. Improve bone strength. Insufficient exercise contributes to osteoperosis. Immobilization after an injury or disease can cause serious loss of bone tissue.
Improve the body’s ability to absorb and use nutrients.
With proper exercise intensity and selection you can stimulate your body,s production of growth hormone and testosterone; hormones that diminish with age.
A fast moving workout using full body movements, minimizing rest, and focusing on glycogen depletion can insure adequate anti-inflammatory-regeneration effects. (Teta and Teta et al. 2007)
If you are thin, but have little muscle, you are accelerating the aging process.
Even if you don’t lose weight, exercise will make you healthier.
A large decrease in calorie consumption will cause a metabolic and hormonal cascade that will defeat health; eat well and exercise.
Losing fat and gaining muscle is more important than losing weight.
Beta-endorphin levels, which are associated with positive mood, increase with short term anaerobic exercise (strength and interval training), the extent correlating with the lactate concentration (muscle burn).
Plasma glutamine, an important amino acid for the immune system, decreased with prolonged exercise, but increased after short term , high intensity exercise. (Keep exercise sessions intense and under an hour)
Tremblay et al. compared a sprint group versus an aerobic group. Despite burning 50% less calories, the sprint group lost three times more fat than the aerobic group.
High Intensity Interval Training (HITT) will improve aerobic and anaerobic capacity at the same time.
Eating food increases your metabolic rate. This increase in metabolism is known as the thermic effect of food. The thermic effect of food was 73% greater after the weight training trial than in the control trial (didn’t weight train before eating).
Research from Washington University School of Medicine also shows that the calories in a meal high in fat or sugar are less likely to be stored as fat if you eat them after exercise.
Studies show that the thermic effect of a meal is 50% greater in men who train with weights compared with men who are sedentary
