February 15, 2018

What happens to your body when you start exercising regularly?

What happens to your body when you start exercising regularly?

During that first workout, you might feel more alert and energized because ramping up your heart rate means a boost in overall blood flow and oxygen to the brain.....Over the next few weeks, you'll slowly start to ramp up production of mitochondria via a process called mitochondrial biogenesis. Mitochondria are the parts of your cells that convert carbs, fat, and protein into fuel that your muscles use to do their job, like flex and contract. After six to eight weeks, studies have shown that people can increase their mitochondria by up to 50%. With more mitochondria in your cells, you'll start to feel more fit, and your endurance will increase. So running three miles will no longer feel as difficult as it did during that first week.
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Once you're six months in, all that hard work should finally start to show. If your workouts focus on strength training, you'll notice your muscles begin to take shape. You're also less likely to fall off the workout wagon at this point. Exercise programs often see a 50% dropout rate within the first six months, but after that more people stick with it.

Now, if you're more focused on cardio, then by nine months of regular exercise you should see about a 25% increase in your VO2 max. VO2 max is often used as a measure of fitness and refers to the rate your body can transport oxygen to your muscles for fuel. Basically, higher VO2 max means you can run faster for longer. So a 25% increase in VO2 max, for example, means you can run about 20% farther in the same amount of time.

After one year of regular exercise, your bones will be denser, which reduces your risk of osteoporosis. In fact, researchers have found that regular resistance training, when combined with aerobic exercise, can actually reverse the effects of osteoporosis after 12 months.

Now, if you maintain your exercise program long term, your body might not be the only thing to benefit. Your bank account may also beef up a bit. One study revealed that older people who exercised five days a week for at least 30 minutes saved, on average, $2,500 a year in medical costs for heart-related health problems alone.

You'll also be at a lower risk of developing arthritis, type 2 diabetes, dementia, and certain types of cancer like breast and colon.

In all probability, you're going to live longer than you otherwise would. And that longer life, it will likely feel more fulfilling, because exercise lowers the risk of anxiety and depression by reducing levels of stress hormones, like cortisol and adrenaline.
Posted by Jill Fallon at 12:37 PM | Permalink
Categories: Health

Overcoming Fear

The Only Thing You Need to Do to Overcome Fear, According to Neuroscience

If you want to take action, which will eliminate fear, the only thing you need to do is make a commitment. Why? Commitment means an action is taking place and your brain is focusing on something else besides the fear.

Commitment always leads to confidence; it is a cycle. Action creates success and success will create confidence. If you don't have confidence, take action, and the confidence will come because you will find success because you will not be thinking about fear.

All fear is neutralized when commitment is proven through action. This is how your brain works.
Posted by Jill Fallon at 12:18 PM | Permalink
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