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.

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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.

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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.

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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 5.

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

Susan Krauss Whitbourne Ph.D.

Part 5

IMPROVES MOOD. It’s a well-kept secret that people who exercise regularly also have lower risk of depression. Our pill-popping culture tends to emphasize medical interventions for psychological disorders over behavioural treatments. Exercise is one of these behavioural treatments. Aerobic exercise improves your mood by causing your body’s endorphins to kick in. These are the natural “feel good” neurotransmitters that start to exert their effects after about 20 minutes of training. These regular exercise-related boosts eventually improve your overall mental health over the long term.

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LOWERS ANXIETY. Related to exercise’s effects on mood are its effects on your levels of anxiety. As your levels of endorphins increase, your feelings of worry also start to diminish. When you exercise, you also refocus your attention from your daily problems to the workout itself. You can gain a fresh perspective on even the most preoccupying concerns in your life by taking an exercise break. When you return to these daily problems, you approach them with renewed energy and even some new ways to figure out solutions.

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FEELS LIKE FUN. If you find the kind of exercise that fits your personality and motivational needs, you can actually have a good time while your body does the work. Some people need to exercise in a group class because they enjoy the social opportunities it provides. Others prefer to have time to themselves away from the stress of work and family. Whatever your exercise style, once you get into a routine, you’ll find that the activity itself becomes rewarding. Perhaps it’s those endorphins or the benefits of social support from your gym-mates. Whatever the cause, long-term exercisers love this natural “high” and wouldn’t give it up for anything. Once you get to that point, exercise enriches the quality of life.

 

 

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.

19 Reasons to Exercise. Part 1.

IMG_5261 From neurons to hormones: Why your body needs a workout.

Susan Krauss Whitbourne Ph.D.

FULFILLMENT AT ANY AGE

Every day brings with it a new scientific report on the benefits of exercise. Unfortunately, the reports don’t always coincide with each other. Some studies show hugely positive effects, others show hugely negative effects, and some don’t permit any conclusions at all. Although the path of least resistance may lead you to prefer those reports that show no, or harmful, effects of exercise, the truth is that the best way to keep your body and mind in top shape is to be physically active. Almost everyone, no matter what his or her physical condition, can engage in at least some form of bodily exercise. To be most efficient, your exercise regime should follow the guidelines for your age and overall health status. However, each and every one of us can certainly exercise our minds even if our bodies don’t always cooperate.

I’ve culled through the wealth of data on exercise and health to come up with this list of 19 solid reasons to work that body and/or mind of yours. Here’s the short and sweet on these impressive ways that exercise can keep you in the best possible shape.

  1. BUILDS AEROBIC POWER. Your aerobic capacity is your body’s ability to work at maximum capacity by getting oxygen from the air to your body’s tissues. Ordinarily, people lose about 1 percent a year of their aerobic power or, if you’d like to do the math, 10 percent per decade. If you start calculating at the age of 40, this means that people can lose 30 percent of their maximum aerobic capacity by the time they reach age 70. That’s a lot of unnecessary huffing and puffing. Both long-term and short-term exercise training studies show that you can cut this loss in half so that you’re losing 15 precent rather than 30 percent in that 30-year period. Many of the other benefits of exercise stem from this basic fact, so if you remember nothing else from this list, building aerobic power is your most important reason to exercise.
  2. REDUCES BLOOD PRESSURE. Chronic hypertension is the number one form of heart disease. The causes of hypertension include the increased plaque in the arteries that builds up from consuming a high-fat diet. Exercise helps reduce your blood pressure, in part, by attacking the plaque in your arteries. As the arteries widen, the blood flows through more freely, and your blood pressure eventually starts to drop. Hypertension also decreases as the result of exercise because your heart, a muscle, is getting a workout. The stronger your heart muscle gets, the greater its ability to pump blood through the arteries, which also helps to reduce your blood pressure.
  3. LOWERS TYPE 2 DIABETES RISK. You’ve probably heard that an increase in the prevalence of Type 2 diabetes is becoming a world-wide public health crisis. Even if you don’t care about the health of the world, you should care about your own risk of diabetes. The complications of adult-onset Type 2 diabetes pose a serious risk to your physical well-being. By engaging in regular physical exercise, you improve your body’s ability to metabolize glucose, the key to staving off this disease.

KERRIE FITNESS – Life’s a beach…Lay on it!

Looking for a place to get your summer body under construction?

Come visit KERRIE FITNESS in Campbelltown NSW and train with Kerrie “LIVE”

Or go to www.kerriefitness.com.au and download a digital copy and train at home.

What is KERRIE HIGH INTENSITY INTERVAL TRAINING?

What is KERRIE HIGH INTENSITY INTERVAL TRAINING?

 

Well thanks for asking… the short version… I select different exercises each day. You push yourself at your own level to go as fast as you can with great technique. 30 minutes and you’re done, feeling on a high and ready to take on the day! Will improve your cardiovascular fitness, maximise calorie burn to perform like an athlete, strengthen and build lean muscle. 

 

Long version…

 

7 reasons you should make KHIIT one of your regular weekly workouts:

 

Efficient (30 minutes #findyour30)

Burn more fat – all of the intense exertion kicks your body’s repair cycle into hyperdrive. You burn more fat and calories in the 24 hours after KHIIT than what you would after a steady pace run

Healthier heart – pushing into the anaerobic zone (that lovely place where you can’t breathe and you feel like your heart is trying to jump out of your chest! You know the one!!) Extreme training produces extreme results

Lose weight, not muscle – Anyone who has been on a diet knows that it’s hard to not lose muscle mass along with fat. Studies show that both weight training and high intensity interval workouts allow dieters to preserve their hard-earned muscles while ensuring most of the weight lost comes from fat stores. Win/win!

Increase metabolism – In addition to increased fat burning and more muscle preserved, KHIIT stimulates production of your human growth hormone (HGH) by up to 450 percent during the 24 hours after you finish your workout. This is great news since HGH is not only responsible for increased caloric burn but also slows down the aging process, making you younger both inside and out!

Challenging – This is not a workout you can do while chatting with a friend or thinking about what you’ll be cooking for dinner! Because it’s so short, you will be working hard the whole time. The trade-off is this format offers seasoned exercisers a new challenge and new exercisers a quick way to see results. You may be in pain, you may be sucking in oxygen, but you definitely won’t be bored!

Options – if you’re working with an injury or just starting out in exercise, I give you plenty of options to take your workout at a slower pace and without any impact at all. 

 

If you would like to further challenge yourself then download a copy of Kerrie Core at www.kerriefitness.com.au.

 

 

 

KERRIE FITNESS – Kerrie Core 3 is available and Kerrie Core 4 is soon to be released!

 

Two time Les Mills Instructor of the year, winner “Most outstanding Fitness Services” 2018 and creator of #kezfit Kerrie Core.  Kerrie has released Kerrie Core 3 for the lovers of “hardcore” core workouts, and even better news Kerrie Core 4 is soon to be released!

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#kezfit Kerrie Core is a 30 minute workout, exercising the muscles of the whole core unit, to strengthen, shape and tone your abdominals, obliques, lower back and butt. Essential foundation for a stronger, leaner body.

With these exercises, you will not only hammer your core, but you will also boost your total body stability and strength. Don’t get mad at me if you’re super sore the next day! In fact, you will hear me saying, you’re welcome!

Srong core muscles make it easier to do most physical activities. Weak core muscles can also leave you susceptible to poor posture, lower back pain and muscle injuries. Strengthening core muscles may also help improve back pain.

Want to train your core for better daily living?

Then download your copy at www.kerriefitness.com.au today and get in the best shape before Christmas.

Want to experience a core class live?  Then come to KERRIE FITNESS and train with Kerrie in person!

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 www.kerriefitness.com.au