19 Reasons to Exercise. Part 6.

IMG_5816From neurons to hormones: Why your body needs a workout.

Susan Krauss Whitbourne Ph.D.

Final part of this six part series, which has showcased 19 reasons why you should take up exercise.  Even if it is something you have delayed, put on the back burner you should fire it up again now.  From mind, the main reason people give up on their exercise regime is motivation.  This is where KERRIE FITNESS and small group training comes into play.  Leave the motivation to Kerrie, you only need to show up to reap all the benefits that have been discussed over the duration of this series.

REDUCES ABSENTEEISM. You may feel like taking time off work to go to the gym is a luxury you can’t afford, but by improving your overall health, exercise can help you ward off both acute and chronic illness. You’ll get fewer colds, be less prone to the flu, and avoid the accidents or surgical interventions that can force you to take prolonged absences. In a tough economy, you need every edge you can get, and by showing up for work every day, you’ll maintain that edge over your absentee-prone non-exercising co-workers.

IMG_5846

BOOSTS MEMORY. The effects of exercise on many of your bodily systems ultimately pays off in improving your cognitive functioning. There are now volumes of studies on humans as well as lab animals showing that regular physical exercise helps your neurons stay in shape particularly in the memory areas of your brain. You don’t even have to exert yourself that much to experience this memory boost. Moderate walking can help your brain’s memory center, the hippocampus, maintain its health and vitality. Memory also benefits from a general lowering of cortisol, the stress hormone, associated with the improved mood and anxiety levels you experience from your regular workouts.

IMG_5864

BUILDS INTELLIGENCE. Along with memory, your intellectual skills benefit from regular physical activity. It also helps if you can build in some mental activity as well. As oxygen flows more freely to your brain, not only does your hippocampus benefit but so does the part of your brain involved in planning and reasoning (the prefrontal cortex). Mental activity, particularly involvement in exercises that require you to respond quickly, also boosts your intelligence and even your ability to carry out activities of daily living.

IMG_5834LOWERS DEMENTIA RISK. Exercise lowers your chances for developing dementia based on cardiovascular illness because you’re improving the flow of blood throughout your body, including your brain. Because dementia due to cardiovascular disease is hard to distinguish from other forms of dementia, it’s hard to say that exercise could actually slow or prevent the neuron death responsible for Alzheimer’s disease. However, by preserving the neurons in your brain, exercise can give you an added advantage should you develop this otherwise untreatable disease. It’s even possible that exercise can help slow or prevent Alzheimer’s disease by improving your glucose and fat metabolism because some of the brain alterations found in Alzheimer’s disease may be due to abnormalities in these processes. For example, researchers have found recently that lowering a person’s risk for diabetes can lower the risk of Alzheimer’s disease. It’s possible that lack of a healthy lifestyle may have led the illness to develop in many older adult sufferers today. To the extent that middle-agers are now more likely to exercise than were their parents, we may actually see fewer people developing dementia in the coming years.

IMG_5819

I hope that before you’ve made it through all 19 of these reasons, you’ve put on your sneakers and decided to go to your local fitness studio to find out about classes. No matter what your age, exercise can help you achieve greater physical and mental fulfillment. See if you can add to this list of 19 reasons by finding your own personal formula for exercise success!

Susan Krauss Whitbourne Ph.D.

19 Reasons to Exercise. Part 4.

From neurons to hormones: Why your body needs a workout.

Susan Krauss Whitbourne Ph.D.

Part four of

  1. REDUCES THE RISK OF ARTHRITIS. The most commonly experienced chronic illness in middle-aged and older adults, arthritis occurs due to abnormalities in the cartilage and outgrowth of bones in the joints. Unlike the other physical benefits of exercise, reducing the chances of arthritis doesn’t depend on heavy duty activity or even weight training. In fact, you may actually heighten your risk of arthritis if you do too much of the wrong kind of exercise. Running on the pavement, particularly in shoes that aren’t appropriately cushioned, can cause you to be more likely to get arthritis. Instead, you need to engage in stretching and flexibility training to increase the range of movement of your joints. This will lower your risk of injury through muscle tears or torn ligaments, and in the process protect your joints from damage caused by overuse.
  2. IMPROVES SEX LIFE. Keeping your muscles active through use helps promote the demands placed on your endocrine glands to produce more hormones. With more muscle mass comes greater stimulation to produce androgens which help both men and women maintain their sexual functioning. You are also likely to feel more fit and be more fit, which in turn will benefit your interest in and ability to carry out sexual activity. Your emotional resilience will also be greater if you exercise, which also benefits your relationship health.
  3. BRINGS ABOUT BETTER SLEEP. Although sleep experts recommend that you not exercise right before you go to bed, exercise during the day benefits your sleep at night. The physical exertion you engage in during the day helps your body’s circadian rhythm keep in tune. Sleeping better at night also improves, in turn, your immune functioning and even lowers your risk for heart disease, diabetes, and cognitive impairment. A win-win for sure!

 

19 Reasons to Exercise. Part 3.

From neurons to hormones: Why your body needs a workout.

Susan Krauss Whitbourne Ph.D.

Part three of

Further to the previous article here are some more reasons why you should immerse yourself in SGT (Small Group Training).

  1. BUILDS MUSCLE MASS. Resistance training also builds your muscles. In fact, the tension of your muscles against your bones is what also helps your bones get the maximum benefit of weight lifting. If you don’t engage in regular weight-lifting, you’ll lose muscle strength at the rate of – guess what—1 percent per year. If you do, you can cut this – guess again—in half. In fact, the process of “sarcopenia,” which refers to normal loss of muscle strength with age, is best reversed by this type of exercise. Keeping your muscles strong also helps you stay more aerobically fit and helps you maintain a healthy lean (or fat-free) body mass.
  2. IMPROVES BREATHING. Aging affects the tissues of the lung in some ways that can’t be changed by exercise. However, exercise can improve your breathing by strengthening the muscles that help your lungs open up to bring in oxygen and compress to push out carbon dioxide. Exercise also improves the efficiency with which oxygen permeates the cells of your body through its effects on aerobic capacity. While the non-exercisers will have to stop their workout to catch a breath, you’ll be able to push on past them due to this greater efficiency of your breathing capacity.
  3. BOOSTS YOUR ENERGY. Because your body is functioning more efficiently, you’ve got more oxygen to fuel your body’s cells. You also feel fewer aches and pains and have greater strength. As a result, you can go about your daily activities feeling less fatigued, stressed, and weary. Although going to the gym early in the morning or late in the afternoon may feel like the last thing you have energy to do, once you build exercise into your daily routines, these workout bouts will actually seem less tiresome because you’ll feel more mentally and physically capable of carrying them out.

19 Reasons to Exercise. Part 2.

From neurons to hormones: Why your body needs a workout.

Susan Krauss Whitbourne Ph.D.

Following on from last week the next three reasons to exercise are:

  1. MAINTAINS IMMUNE FUNCTIONING. Your immune system is what protects you from infection and other chemical toxins. The immune system also plays a role in maintaining a healthy response to stress (more on this later). Although for many years, researchers talked about “immune senescence” as an inevitable result of aging, we now know that the studies showing these inevitable declines were conducted on people who didn’t exercise. Even short-term exercise programs can reverse some of the deleterious effects of aging on this sensitive, complex, and crucial regulatory system which controls so much of your everyday health.
  2. REDUCES BODY FAT. Your BMI, or body mass index, provides an approximate measure of your overall metabolic status. To calculate yours, go to the Centers for Disease Control website. If you’re in the overweight to obese categories now, a regular program of aerobic exercise can bring your BMI down to normal levels mainly by swapping the fat for the fat-free tissues in your body. The good news is that the more you exercise, the more you are able to work off your body fat because muscle “burns off” more calories, effectively speeding up your metabolism.
  3. KEEPS BONES STRONG. Another normal age-related change is the loss of bone mineral strength. Here again, the magic number of a 1 percent loss per year seems to be the considered wisdom of how fast our body’s bones get thinner and weaker. Once again, though, exercise is the key to maintaining your bone’s health. The specific form of exercise required for bone strength involves resistance training in which you lift weights. The amount of resistance training varies according to your age and physical strength, but it’s got to be more than just picking up a gallon of milk and moving it from the grocery bag to the fridge. You need to spend no less than an hour a week of increasingly strenuous weight-lifting until you reach your maximum potential.

KERRIE FITNESS – 6 Benefits of Group Fitness Classes

When people first join a gym, they’re often unsure what they should do once they step inside the building. Some struggle to determine which exercises to do, others simply don’t know how to do them. Whether you’re a beginner at the gym or you just don’t have much fitness knowledge, group fitness classes may be your solution. Joining a class can help build a foundation and structure that you can use to fuel your personal health journey for years to come.

1. Motivation

It’s inspiring and motivating to be surrounded by dedicated, like-minded individuals. It doesn’t get much more empowering than a class with an encouraging instructor and supportive people all working hard together. Group fitness is a great way to help motivate yourself and others to dig deeper and push harder in workouts.

2. Structure

Group fitness is a great way to get a workout in without having to think or plan. Each class is structured with a warm-up, a balanced workout and a cool-down.

The warm-up is designed to help you properly raise your heart rate while loosening your joints and muscles before jumping into strenuous activity. The instructor will coach you through each segment of the workout. The cool-down will help you safely lower your heart rate and stretch all the major muscles worked during class.

3. Proper Form

It’s the fitness instructor’s job to not only show proper form, but to also make sure that everyone in the class is executing each exercise the right way. Not only is proper form important for your muscles to reap the most out of every exercise, but it also helps eliminate potential injuries.

4. Variety

Cardio kickboxing, bootcamp, spin, Pilates, Insanity–the list goes on. There are several types of group classes offered by gyms and athletic clubs.

Having a variety of classes in your weekly workout regimen is a great way to create muscle confusion, which keeps your body guessing and ramps up your metabolism. It also helps prevent boredom.

5. Accountability

Some facilities require members to sign up in advance for specific classes. This is a great way to keep yourself accountable for your workouts. If you’re signed up and it’s on your schedule, there’s a good chance you won’t skip it. If your gym doesn’t require you to sign up, find a few classes that you want to take and invite a friend or pencil it in on your calendar.

6. Fun

There’s really no other way to put it: Group fitness classes are fun. Between the upbeat music, a great workout and a group of people motivating each other along the way, it’s an enjoyable way to exercise. If you’re looking to add a little more pizazz and fun in your fitness life, group classes may be just what you need.

So come and see what this group fitness is all about.  Train with Kerrie “LIVE” at her studio in Campbelltown NSW KERRIE FITNESS.

Also, you can download your own digital class at http://www.kerriefitness.com.au

 

 

KERRIE FITNESS – New boardwalk at Darling Harbour

Taking a walk along the newly constructed boardwalk in Darling Harbour is certainly a most enjoyable thing to do on an, albeit overcast, Sunday afternoon. There are plenty of things to see and do in Sydney, so get up, get out and enjoy. No need to procrastinate when getting out and about lifts your mood.

Talking about procastination, another good reason to get up, get out and get down to KERRIE FITNESS is to train with Kerrie. Kerrie knows what she is doing… two time winner of LES MILLS instructor of the year and winner of the Campbelltown Local Business Awards, “Most Outstanding Fitness Services” 2018. She will whip you into shape and have you feeling good, inside and out, in no time.

Unable to make it to the studio, then download your digital class today at http://www.kerriefitness.com.au

KERRIE FITNESS – WINNER Local Business Awards 2018.

Kerrie Mewett opened her studio KERRIE FITNESS in 2013, after ten years of instructing in the fitness industry. Not content with just moving along at the pace of the big name programs on offer at the gyms she worked in, she decided to create her very own programs and soon had a following. Kerrie taught her own core class “KERRIE CORE” at gyms and her own studio, at the same time as building on her new program “KHIIT” (Kerrie High Intensity Interval Training). Working endlessly on her class structure prior to cutting ties with other gyms and programs and unleashing KHIIT to her members! Providing a new workout each and every week. Keeping up with the times of busy lifestyles. Kerrie’s workouts have you in and out of her studio in just half an hour. No time to think about the outside world whilst you’re training. Sculpted from head to toe and feeling a million dollars by the time you leave.

After five successive “Finalist” nominations in the Campbelltown Local Business Awards, this year 2018, Kerrie successfully won the award for “Best Fitness Services”! A testament to the hard work and dedication by Kerrie for the creation of Kerrie Core and her KHIIT programs… Aerobics, Bench, Martial Arts and Weighted. Along with being awarded Les Mills Instructor of the year Australia Asia Pacific Region 2008 and 2014, Kerrie is one instructor whose class you need to experience “Live”.

To train at KERRIE FITNESS with Kerrie, come and visit her Studio at Unit H10, 5-7 Hepher Road, Campbelltown, Sydney, NSW, Australia. No bookings necessary.

Live out of the area? That to is no longer an issue. Whilst Kerrie has been busy with her members in her studio, in the background she has been building a recording studio with her husband Trevor, to produce online workouts. Just this month, June 2018, #kezfit was launched! You can now download your very own #kezfit Kerrie Core 1 class online at http://www.kerriefitness.com.au . #kezfit Kerrie Core 2 is due to launch on 21 July 2018.

Happy training, happy body, happy mind ❤️

KERRIE FITNESS – A little warmth at the King Street Wharf.

What better way to warm up a chilly winter day than with some red Boots! Enjoying King street wharf, Sydney, Australia.

Available now.

Looking for a workout out of studio hours? Go to http://www.kerriefitness.com.au to download #kezfit Kerrie Core 1. You can train in the comfort of your own home; in the hotel room whilst away on business; anytime, anywhere. Enjoy your workout!