Every year exercising and eating better sit at the top of most New Year’s resolution lists. That’s the case again in 2018. According to online pollsters YouGov 32% of us said we would beg off resolutions this year. What that says is most of us have some sort of plan.
Here’s the list of what we said we want to do:
• Eat better — 37%
• Exercise more — 37%
• Spend less money — 37%
• Self-care like getting more sleep, etc. — 24%
• Read more books —18%
• Learn a new skill — 15%
• Get a new job — 14%
• Make new friends — 13%
• New hobby — 13%
• Focus more on appearance — 12%
• Focus on relationship — 12%
• Cut down on cigarettes/alcohol — 9%
• Go on more dates — 7%
• Focus less on appearance — 3%
The benefits of numbers one and two are enormous. When it comes to the exercise resolution, your body will love what happens when you dedicate time to exercise.
Here’s what to expect.
The first workout makes you feel more alert and energized. A heightened heart rate causes blood to flow and more oxygen to go to the brain. Unfortunately, day-two is when you get what they call DOMS. That’s an acronym for delayed onset of muscle soreness.
That will go on for about 72 hours. However, if you continue to exercise the same muscles, the soreness will go away.
As the exercise regimen progresses you will start to build up the mitochondria. That’s the part of cells that turn carbohydrates, fats and protein into muscle fuel. After six to eight weeks you can build up the mitochondria by 50% and endurance grows and you’ll feel more fit.
Example: running three-miles will no longer be as difficult as it was the first week.
After six-months you’ll start seeing serious progress. The first six months typically sees a dropout rate of 50% or more. Get past that and you’re golden. At that point those doing strength or weight training will see muscles starting to take shape.
People focusing on cardio will see major progress by nine-months. You’ll see a 25% jump in the VO2 max. That is the rate at which your body transports oxygen to fuel the muscles. In other words, you can run faster longer.
After a year bones are denser and that reduces the risk of osteoporosis. Actually, if you do regular resistance training and aerobic exercise you can reverse its effects.
Manage to exercise long-term and you can save money. One study found those exercising five-days a week save about $2,500 a year in medical costs in heart-related issues alone. You’re also at a much lower risk of developing type 2 diabetes, dementia and some types of cancer like colon cancer and breast cancer.
Even better, you’ll probably live longer. Why? Less stress and anxiety and depression because of reduced levels of stress hormones.
A lot of how much you benefit from exercise depends on the type and intensity and how often. Plus, you need to focus on what you eat and when.
All this leads to the question of how much should I exercise? The U.S. Department of Health and Human Services (HHS) says between the age of 18 and 64 you need a minimum of 2 1/2 hours a week of moderately intense exercise like biking or intense walking. Those doing something more strenuous only need 1 1/4 hours of moderate high-intensity workouts like running or sprint swimming.
By the way, if you’re only doing cardio, it is recommended that you use a couple of days a week to strengthen muscles.
Source links: patch.com, MSN Lifestyle