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Health Benefits of Exercise and Physical Activity:

Reduce the risk of premature death Reduce the risk of developing and/or dying from heart disease Reduce high blood pressure or the risk of developing high blood pressure Reduce high cholesterol or the risk of developing high cholesterol Reduce the risk of developing colon cancer and breast cancer Reduce the risk of developing diabetes Reduce or maintain body weight or body fat Build and maintain healthy muscles, bones, and joints Reduce depression and anxiety Improve psychological well-being Enhanced work, recreation, and sport performance

Psychological Benefits

Improved self-esteem and greater sense of self-reliance and selfconfidence Improved mental alertness, perception and information processing Increased perceptions of acceptance by others Decreased overall feelings of stress and tension Reduced frustration with daily problems, and a more constructive response to disappointments and failures

Psychological Benefits of Exercise: Increased Confidence in Self Exercise helps one to look good and feel beautiful from within. A healthy and fit body also means a happy frame of mind leading to mental well-being. This further makes a person confident about his/her abilities. This confidence is reflected in professional and personal relationships. When a person feels good, the confidence level will always be soaring sky high! Positive Energy in Mind and Body Any exercise activity such as cardiovascular exercise or aerobics helps to reduce stress, apart from burning fats. After an exercise session, positive

energy flows throughout the body. A person tends to feel more refreshed, due to a greater flow of blood to the brain. This also releases endorphins which generates a sense of happiness reducing the feeling of depression. It has been observed that people who exercise daily are capable of tackling difficult situations in a positive manner as compared to people who don't exercise. Positive energy helps in clarity of thought. A Sense of Alertness All the lethargy and/or moody behavior is driven away with regular exercise. The mind tends to stay alert, thus enhancing a better level of concentration and memory. With an improved flow of blood, oxygen and necessary nutrients to the brain, a person feels positive and alert even in the most difficult situations. An active and healthy body also induces a good night's sleep, as a person tends to fall asleep naturally. An 8 hours session of sound sleep makes a person feel naturally active and alert during the day. Reduces Stress and Fatigue Working professionals these days often tend to feel bogged down at work. There are times when a person feels extremely fatigued without really exerting the body, physically. Frustrations due to work issues and family pressure leads to more disappointment. However, people who exercise regularly are better equipped to tackle such problems. Daily problems seem minor and a person used to any form of exercise does not really feel stressed about trivial issues. Exercise reduces frustration levels and makes a person feel good from within. *Moving your body builds new neural pathways. *Physical movements build different neural pathways as do intellectual activities. *Stress causes physical as well as emotional responses in the body and the brain. *Exercising increases the feel good hormones in the body. *Exercise helps with physical manifestations of emotions like sleep problems, lack of appetite and nervousness.

*A stressed or fearful person doesn't handle change well. *The brain, like the body can become less flexible with age unless it is used (the old anecdote that "you can't teach an old dog new tricks"). *Physical activity improves mental acuity, emotional well being and brain flexibility.

SOME FALLACIES OF FITNESS * People who exercise regularly live longer and more healthily than average * The fundamental forms of muscle contraction are isotonic, isometric and isokinetic * The three types of muscle contraction are concentric, isometric and eccentric * Isotonic exercise is the dominant form of muscle contraction in dynamic exercise * Isotonic muscle contraction is another name for dynamic muscle contraction * Isometric exercise is generally a waste of time and tends to slow you down * Slow movements tend to selectively recruit the slow twitch muscle fibres * Eccentric training always causes more muscle soreness than concentric training * Muscle tension is always greatest during eccentric contraction * Heavy eccentric training always tends to cause delayed muscle soreness (DOMS) * One can lift the greatest loads with eccentric muscle action * Perfect practice makes perfect * Stiffness and soreness are caused by lactic acid build-up * * * * * All ballistic movements are potentially harmful Never lock the knees completely during any standing exercise Avoid all back exercises if your back is sore or injured A major cause of heart disease is lack of aerobic exercise Aerobic exercise is the most effective form of cardiovascular training

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Cardiovascular exercise is the most effective way of reducing bodyfat Aerobic training is excellent for reducing overall stress in the body Aerobic exercise is an excellent form of cross training for all sport Aerobics classes generally improve overall fitness The knees should never project ahead of the toes during any exercises It is harmful to lock the knees completely during squatting or aerobics

* Strength training does not play any meaningful role in improving endurance * Circuit training provides all-round aerobic and anaerobic conditioning * Strong and large muscles protect the joints better than smaller muscles * Heavy weight training reduces flexibility and speed * Heavy resistance training increases your blood pressure * Heavy weight training makes you bulky * Light weight training is always safer than heavy weight training * Each given exercise uses exactly the same muscle groups each time it is executed * The weight remains the same in all free weights exercises * Strict exercises work you more effectively than cheated exercises * Muscle hypertrophy cannot be produced by few repetitions with heavy weights * Increasing strength will increase power and speed * The stomach should be pulled in during situps * The stomach should be pulled in during all exercises in order to stabilise the trunk * It is important to 'keep the back straight' during all exercise * Supporting the head with the hands during situps reduces neck strain * It is essential to warm up before all exercise * Aerobic exercise offers the best way of warming up before training * Stretching and flexibility exercises are the same * Stretching always reduces the risk of injury * Ballistic stretches should never be done * Static stretches are the safest and most effective form of stretching * Static stretching during the cool down reduces injury rate

* Stretching should always be done with relaxed muscles * PNF is a special form of stretching * Plenty of situps must be done to protect the back * All types of squat are really much the same * It is dangerous to lock the knees at the end of a squat or leg press * Low rep heavy weight training develops strength and little hypertrophy * Leg curls are the best and safest exercise for developing the hamstrings * Good mornings are always dangerous for the back * Seated back extension machines are safer than cleans, deadlifts or prone hypers * Power cleans should not be done by the average client * Prone hyperextensions are executed primarily by use of the erector spinae * Special isolation exercises must be used to rehabilitate the rotator cuff * Seated resistance exercises are safer than their standing equivalents * Any form of ballistic bench pressing is dangerous * Standing heel raises must be done with the knees locked for best calf development * Standing calf raises isolate the gastrocnemius; seated calf raises isolate the soleus * Box squats are always dangerous * Heavy weight training slows you down * All plyometric exercises are harmful and should never be used in training * Plyometrics is a method of training which uses jumping , throwing and catching * Plyometric training is always necessary to improve speed * Plyometric exercises play no role in safely improving any form of fitness * Plyometric depth jumps should be done on a soft surface * Upper body plyometrics can be done by throwing and catching heavy medicine balls * The mathematical computations in periodization make training an exact science

* Dumbbell lateral raises above the horizontal are dangerous for the shoulder joint * Bicep curls generally isolate and develop the arm biceps * Lat pulldowns behind the neck are always dangerous * Very slow resistance training is always safer and more productive * Single set training is always just as effective as multi-set training * Hanging from a pullup bar stretches the spine after training * The most expensive shoes offer the best form of protection for the body * Aerobic shoes reduce the risk of injury to the body * Seated leg extension exercises are safer for the knees than squats * Leg press and hack squat machines place less stress on the back than squats * Leg curls offer the best form of hamstring training * Knee rehabilitation is safer and more effective with knee extensions than squats * Machine training is inherently safer than free weight training * Machine exercises train you in the same way as their free weights equivalents * A lifting belt directly supports and protects the back * Frequent use of a lifting belt weakens the trunk muscles * Frequent use of joint wraps weakens the muscles * Elastic band exercise offers an effective alternative to weight training * Physio or Swiss Ball training is the best way of improving balance Facts and fallacies of exercise 1. High Intensity Exercise Burns More Fat 2. Low Intensity Cardio Burns More Fat 3. You Need to Burn Fat to Lose Weight 4. Weight Training Burns More Fat 5. Exercising before Breakfast Burns More Fat 6. You can Lose Weight from the Abs by Exercising Them 7. Your Genes Can Make You Fat

Facts and fallacies of health 1.Diet soft drinks can help you lose weight! 2. Eating late at night in unhealthy and makes you fat and lead to a poor nights sleep! 3.Calories consumed after 6pm lead to sleepless nights and make you fat! 4. Commercially prepared children's food are geared to their needs. 5. When you go a long time with little food your stomach shrinks. 6. Adding salt to cooking vegetables keeps their colors bright. 7. Searing meat seals in the juices 8. Cooking time for roast meat depends on its weight 9. Alcohol evaporates during cooking 10. You can't deep fry in olive oil 11. Water is better than milk in an omelet. 12. The highest levels of Vitamin C are found in lemons. 13. The smell of strawberries is made from --well, strawberries.