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21 hours ago

The Art Of Exercise

Why is important to know your Fitness level before exercise❗❗

Assessing your fitness may include checking your strength, endurance, flexibility, range of motion, and more. By checking these stats, you’ll be able to figure out where to start and where to go from there.

👉 You’ll identify your starting point.
You know where you want to end up and how you want to look and feel when you’ve accomplished your goal, but where are you starting from?

👉You’ll be aware of injuries, muscle tightness and muscle imbalances.
It’s not always easy to tell when your body isn’t functioning correctly. An injury, like a torn rotator cuff, may be easily identifiable. But what if your range of motion in your right shoulder is not nearly as good as your left shoulder? A lack of range of motion or tightness may eventually lead to injury and more pain. If injured, it’s very difficult to work out with enough intensity to see the desired results you want.

👉You’ll be able to use this information to tell how your fitness program is working later down the line.
Let’s say you’ve done a fitness program for twelve weeks and you want to know if it worked or not. How do you know if it worked if you don’t know where you started? Some tests, like weight loss, will be easy to track because most people track that regularly
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Healthy diet and exercise during pregnancy could lead to healthier children🤰🏋️‍♀️❗❗

👉The study, led by King's College London and supported by the British Heart Foundation and Tommy's charity, examined how an antenatal diet and physical activity intervention in pregnant women with obesity could positively influence the health of the women and their children three years after giving birth.

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What are the health benefits of exercise⁉️
Regular exercise and physical activity may

☑️Help you control your weight. Along with diet, exercise plays an important role in controlling your weight and preventing obesity. To maintain your weight, the calories you eat and drink must equal the energy you burn. To lose weight, you must use more calories than you eat and drink.

☑️Reduce your risk of heart diseases. Exercise strengthens your heart and improves your circulation. The increased blood flow raises the oxygen levels in your body. This helps lower your risk of heart diseases such as high cholesterol, coronary artery disease, and heart attack. Regular exercise can also lower your blood pressure and triglyceride levels.

☑️Help your body manage blood sugar and insulin levels. Exercise can lower your blood sugar level and help your insulin work better. This can cut down your risk for metabolic syndrome and type 2 diabetes. And if you already have one of those diseases, exercise can help you to manage it.

☑️Help you quit smoking. Exercise may make it easier to quit smoking by reducing your cravings and withdrawal symptoms. It can also help limit the weight you might gain when you stop smoking.

☑️Improve your mental health and mood. During exercise, your body releases chemicals that can improve your mood and make you feel more relaxed. This can help you deal with stress and reduce your risk of depression.

☑️Help keep your thinking, learning, and judgment skills sharp as you age. Exercise stimulates your body to release proteins and other chemicals that improve the structure and function of your brain.

☑️Strengthen your bones and muscles. Regular exercise can help kids and teens build strong bones. Later in life, it can also slow the loss of bone density that comes with age. Doing muscle-strengthening activities can help you increase or maintain your muscle mass and strength.

☑️Reduce your risk of some cancers, including colon, breast , uterine, and lung cancer.

☑️Reduce your risk of falls. For older adults, research shows that doing balance and muscle-strengthening activities in addition to moderate-intensity aerobic activity can help reduce your risk of falling.

☑️Improve your sleep. Exercise can help you to fall asleep faster and stay asleep longer.

☑️Improve your sexual health. Regular exercise may lower the risk of erectile dysfunction (ED) in men. For those who already have ED, exercise may help improve their sexual function. In women, exercise may increase sexual arousal.

☑️Increase your chances of living longer. Studies show that physical activity can reduce your risk of dying early from the leading causes of death, like heart disease and some cancers.
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❗❗Happy National Fitness Day❗❗🚴🏋️‍♀️

👉Health benefits of exercise

Given the overwhelming evidence, it seems obvious that we should all be physically active. It's essential if you want to live a healthy and fulfilling life into old age.

It's medically proven that people who do regular physical activity have:

☑️up to a 35% lower risk of coronary heart disease and stroke
☑️up to a 50% lower risk of type 2 diabetes
☑️up to a 50% lower risk of colon cancer
☑️up to a 20% lower risk of breast cancer
a 30% lower risk of early death
☑️up to an 83% lower risk of osteoarthritis
☑️up to a 68% lower risk of hip fracture
a 30% lower risk of falls (among older adults)
☑️up to a 30% lower risk of depression
☑️up to a 30% lower risk of dementia

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❗❗Blood Sugar and Exercise❗❗

👉There are a few ways that exercise lowers blood sugar:

Insulin sensitivity is increased, so your muscle cells are better able to use any available insulin to take up glucose during and after activity.
When your muscles contract during activity, your cells are able to take up glucose and use it for energy whether insulin is available or not.
This is how exercise can help lower blood sugar in the short term. And when you are active on a regular basis, it can also lower your A1C.

❗Understanding Your Blood Sugar and Exercise❗

👉The effect physical activity has on your blood sugar will vary depending on how long you are active and many other factors. Physical activity can lower your blood sugar up to 24 hours or more after your workout by making your body more sensitive to insulin.

👉Become familiar with how your blood sugar responds to exercise.

Checking your blood sugar level more often before and after exercise can help you see the benefits of activity. You also can use the results of your blood sugar checks to see how your body reacts to different activities. Understanding these patterns can help you prevent your blood sugar from going too high or too low.
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2 weeks ago

The Art Of Exercise

You Asked: Should I Eat Before or After a Workout⁉️

👉“In general, you’ll want to eat a meal high in carbs and protein and low in fat roughly three to four hours before you exercise,” Cohen says, whether you’re trying to shed pounds or build muscle. Carbohydrates supply your body with the glycogen it needs for your yoga session, gym visit, or jog. Skimp on carbs, and your muscles will sputter when called on to perform, she says.

👉If you’re trying to lose weight, it may seem weird and counterproductive to eat a carb-heavy meal before you hit the gym. But complex carbohydrates like beans, lentils, whole grains and starchy vegetables will provide exercise fuel plus nutrients and fiber. Unlike refined carbohydrates—things like white bread, cookies, soft drinks, or many pre-packaged foods—complex carbs won’t expand your personal equator or supercharge your appetite, research shows.
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