#exerciseblog

Muscle endurance plays a big role in most athletic exercises. Muscle endurance is about stamina. For example, long-distance running is a sport that requires muscle endurance. Muscles need to have an advanced level of endurance, if they are to avoid injury or extreme fatigue.

Below are 5 benefits of muscle endurance activity & exercise:

Keeps your Heart Healthy

The American Heart Association recommends getting 150 minutes of moderate-intensity activity every week, for maintaining heart health.

For example, one long term study a 2014 issue of the Journal of the American College of Cardiology, 5 August 2014, reveals runners have a 45 percent lower risk of death from heart disease than their non-running peers. Heart-healthy muscular endurance activities include jogging, cycling, swimming and brisk walking.

Aids in Weight Loss

While diet is the biggest factor in losing weight, physical activity comes in a close second. According to a review in Medicine and Science in Sports and Exercise, May 1989 the thermic effect of physical activity accounts for 15 to 30 percent of your total caloric expenditure and research shows aerobic exercise alone is an effective approach to weight loss.

A much more recent study published in the journal, Obesity, in March 2013 reveals men and women who walked or jogged five days per week, without making any dietary changes, lost up to 8.8 pounds by the end of 10 weeks.

Improves Mood and Sleep Quality

Exercise not only makes you happier, but it also helps you sleep better. Researchers reporting in a December 2012 Journal of Adolescent Health study, found that just 30 minutes of moderate-intensity running every morning for three consecutive weeks was sufficient to have a positive impact on subjects’ mood and sleep quality.

Prevents age-related Decline in Brain Function

A 2017 review in Neuroimage 1 February 2017, examined the effects of aerobic exercise on brain health and function. By analysing the brain scans of more than 700 adults aged 24 to 76 years before and after aerobic exercise programmes or in control conditions, researchers discovered that exercise prompts the production of a chemical that may help prevent age-related decline in brain function.

Leads to a Longer Life

Using data collected from over 80,000 U.K. residents, researchers form Sydney University reported in the American Journal of Epidemiology, 1 May 2018, concluded in a study published in 2017, that strength training reduced risk of death from any cause by 23 percent, regardless of whether that training involved bodyweight-only or exercises with weights. And those who also engaged in 150 minutes of moderate-intensity aerobic activity reduced their risk by 29 percent.

Source: Livestrong.com

We all know that exercising regularly has numerous benefits. When we exercise, the brain releases chemicals that help improve our mood and reduce depression.

Unfortunately, we often find it difficult to follow a scheduled workout routine due to time restraints, lack of focus; or simply because we’re feeling lazy.

TV Exercising

If you spend a lot of time watching television, then a fitness ball may be the solution. By sitting on a ball instead of in your armchair, you’ll strengthen your core muscles and improve balance without noticing you’re actually exercising. You can additionally use your exercise ball as a seat while reading or working on the computer. so, the following exercises might just fit into your busy daily routine nicely.

Fast Abs Exercise

Feeling lazy, you might prefer to do an exercise you can do quickly so you may resume more relaxing activities, like watching television or sunbathing. The Captain’s Chair exercise is an exercise that tones the abdominal muscles and only takes one minute a day.

Sit on the edge of a chair, and grasp the front of the seat at either side of your hips. Inhale deeply, then on exhaling, gradually raise your knees toward your chest without arching your back. Hold your knees in the raised position for three seconds, and then lower them. Repeat for around a minute.

Easy Walking Exercise

If you’re feeling lazy, walking may seem like too much of a strenuous exercise; particularly uphill walking.

Walking poles, help make walking a more enjoyable experience for people who struggle with their walking, as the poles automatically ease strain on the joints. Furthermore, when walking poles, we use 90 percent of all muscle groups, and calorie burn is around 40 percent more than when walking normally.

Therefore, it takes less time to burn calories with the poles than without them. You might be pleasantly surprised if you try them.

Exercising in Bed

Bed exercises are designed to be done in bed which makes them ideal for those of us who love to spend our time in bed. To develop the triceps, or back muscles of the upper arms, lie on your left side. Grasp your right arm between the elbow and shoulder with your left hand.

Try to pull your right arm back while simultaneously creating resistance with your left hand. Do this for a few seconds and relax. Repeat five times before switching sides. Gradually increase repetitions until you are performing 25 on each side per day.

Finally, however much or however little we do in terms of exercise, it’s just important we do them. Exercise, together with better lifestyle choices will always contribute to better health. The key is to enjoy what you do.

Based on a Livestrong Article.

Whether you’re exercising for fun, exercising to keep fit, or you’re an athlete; what you eat could make your next work out better. Food plays a part in our exercise routine.

Generally speaking, eating right helps us feel more energized, but when it comes to exercise the food we eat can contribute to a successful workout. So which foods should we avoid, which are best and at what point should we eat?

The best foods are quality carbohydrates, unsaturated fats; lean proteins and fluids. Experts agree that a few hours after our last meal, we should eat a small snack one hour before a workout to properly fuel our bodies. Comprising a combination of carbohydrates and a little protein all under 200 calories usually does the trick.

We must consume carbohydrates including cereals, rice, pasta, bread and vegetables for quick energy and protein for muscles and blood cells, which brings oxygen and nutrients to the muscles.

We also need fluids to hydrate the cells, allowing the body to perform at its best. There is no set pattern to what we can eat before a workout, but should focus on health foods that include:

Eating low fat;

Eating foods lower in fiber;

Moderate carbohydrates and protein;

Eat foods we can tolerate;

Include fluids

Water acts as the body’s cooling system. It also acts as a barrier between exercise and injury. The less we drink, the more we expose ourselves to injury. The water we lose from heat and exercise will cause us to become dehydrated. If we exercise and we’re not hydrated enough, we will expose ourselves to injury.

In terms of exercise, it’s important to drink with a meal and then drink about 2 cups (16 ounces) of water 2 hours before exercise. If we’re exercising for more than hour in hot humid conditions then a sports drink is always preferable over water, but otherwise water is usually okay.

Sports drinks provide the body with carbohydrates and sodium as well as being rehydrating. Sports drinks are usually recommended for athletes, who compete in competitive sports. When it comes to teams sports, sports drinks should be consumed, particularly if they take place in hot and humid conditions.

Sports drinks are better for people who sweat a lot, because it’s more hydrating than water.

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