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Many people start out each new year with the resolution to exercise. The intentions to exercise are certainly good ones, so why don’t they last? Although we all know why exercise is beneficial, many do not really understand what exercise is and what it does. Also, most people will start an exercise program primarily to lose weight. When weight loss or other expectations of what changes exercise should produce don’t occur quickly enough, often the drive to continue exercising drops off. Exercise is simply working the muscles of the body beyond what the muscles are accustomed to doing. A sedentaiy person does not have to engage in intense work out sessions to benefit from exercise. Someone who has a physically demanding job, like lifting heavy boxes, would need to engage in an exercise activity that challenged the body beyond the physical demands the body is already accustonsed to performing. What exercise does is break down muscle tissue when the body is working beyond its normal capacity. The break down of muscle tissue causes the body to rebuild that muscle tissue and this is what causes firming, toning and muscle definition. When a new exercise program is started, it is the break down of muscle tissue that causes muscle fatigue and soreness. This can last up to a week or two but should never feel like intense pain or interfere with the ability to maintain nominal daily activities. If this occurs, then the program is too vigorous. Depending on the physical condition when starting an exercise program, it can take from six to eight weeks before the results of exercise become noticeable. Many people drop out of exercise programs after a few weeks or a month because they are discouraged at the lack of results. The body is not a machine! It takes time for muscles to change size and/or shape. When wight loss is the primary reason for exercise, more often than not, an exercise program won't last. For many, the only time they exercise is when they are on the latest fad diet, so exercise gets equated with starving. In that scenario, neather the diet nor the exercise program will last because they are both forced, punitive activities that no one would want to continue for the long term. A common belief is that "more exercise is better." If 30 minutes three times a week is good, then it is assumed that 60 minutes seven days a week will be better and create quicker results. Remember that exercise breaks down muscle tissue. The body needs time to repair that break down, so daily exercise is not necessarily good, especially for new exercisers or for those starting up again. There is also a point of diminishing returns with exercise. After about 30 minutes of continuous exercise, the body doesn't gain that much more benefit from longer workout sessions. The body reponds to exercise after the exercise session ends. Metabolism can be increased for several hours after exercise occurs. Also, as muscle is repaired and muscle density increases, the body will naturally burn more calories on a daily basis. Exercise does not benefit those who are not eating enough to support the exercise they are doing. The reason why people attempting to lose weight eventually hit the plateau and stop losing wight no matter how little they eat or how much they exercise, is that restricted intake coupled with exercise lowers metabolism. Exercise increases metabolism as long as a normal caloric intake is maintained. As soon as the body perceives it is in starvation, as it does soon after a diet is started, metabolism is slowed in order to conserve energy. It doesn’t matter what a person weighs, if caloric intake is too low and the body is being pushed to exercise, metabolism will slow down, not speed up. It has been shown that exercise is more likely to become part of a persons long term routine if it is done to enhance general health rather than serve as a weight loss aid. Benefits will occur from exercising 20-30 minutes three to four days a week. New research shows that “spurts of 10 minute exercise sessions two or three times on the exercise day produce the same results as a continuous 20-30 minute exercise session. Exercise will be most beneficial for all aspects of health when it occurs regularly and moderately over time, not just each January for a few weeks because it’s a resolution. Start slow and choose exercises that you can see yourself doing three, six, nine, twelve months from now. Exercising longer, harder and faster now isn’t going to make anything happen all that much quicker, so save yourself the pain and enjoy whatever activity it is you choose for your health.
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