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All posts for the month December, 2010

Easier by the Day, Day 5

Published December 31, 2010 by Jasmine

Improved Muscle Memory

When you first start exercising, you are like a baby learning to crawl.  However, if you keep going it gets easier.  This is because the body will be able to remember and repeat movements, this is called “muscle memory.”  Muscle memory makes it easier to return to a routine after a prolonged absence.

We are halfway to day nine.  I hope you are at least halfway convinced that exercise does get easier by the day.  If you are not a believer, try it out and let me know what you think!

Happy New Years!  It is a great time to make a commitment to yourself, you are worth it.

 

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Easier by the Day, Day 4

Published December 30, 2010 by Jasmine

More Mitochondria

If you are anything like me, you are wondering what is mitochondria? Basically, mitochondria are found deep in your muscle tissue. Chemical reactions occur within them to break down carbs, fats, and proteins into carbon dioxide and water, to generate energy.

Your body produces more mitochondria when you exercise.  As your mitochondria increase, your metabolism increases, which causes you to have more energy and burn more calories, even at rest.

More mitochondria also makes working out easier. “The more mitochondria there are, the easier it is for cells to produce the necessary energy needed to power an exerciser through a workout.” ~ Kathleen Rothstein, MS, an exercise physiologist.

 

Easier by the Day, Day 3

Published December 29, 2010 by Jasmine

Improved Circulation

The smallest blood vessels in the body are your capillaries.  They deliver oxygen and nutrients to your organs and muscles.  Through exercise, your capillaries increase in number and size, which in turn, helps oxygenated blood reach areas it may have not gotten to before.

This increased and improved circulation:

  • Reduces fatigue;
  • Helps you heal from workouts faster;
  • Helps build new lean muscle tissue;
  • Boosts white blood cell production, keeping you healthier; and
  • Helps your lymph nodes flush waste out of the body.

All of this helps to create a stronger immune system, which means less sick days!

 

Easier by the Day, Day 2

Published December 28, 2010 by Jasmine

Stronger Heart

Just as your muscles become stronger with exercise, so does your heart, making it more efficient.  This allows you to exercise with less effort, and for longer periods of time.  As you exercise more, you will notice that your resting heart rate has decreased, which is an indication of a stronger heart.

For those of you who do not have a heart rate monitor, and are serious about working out and getting results, I would highly recommend that you invest in one.  Not only will it constantly monitor your heart rate, but it will also tell you how many calories you have burned during your workout.

There is a misconception that the harder we work out, and the higher we get our heart rate, the faster we will lose weight.  In most cases this is not true.  If you are exercising to0 hard and your heart rate is too high, all you are burning is sugar, rather than fat.  All of our bodies are different and it is best if you can be tested at your local gym to find out what heart rate workout zones are best for your body.  These zones are usually based off of percentages of your maximum heart rate.  Your maximum heart rate is generally the fastest your heart can beat for one minute.  There are a couple mathematical formulas out there for determining your maximum heart rate.  One such example is 220 minus your age.  Well I am 31, so my maximum heart rate would be 189.  I know that not all people who are 31 will have the same maximum heart rate, but it is at least a generic guide.


Easier By The Day, Day 1

Published December 27, 2010 by Jasmine

BOOSTED CONFIDENCE

From the day you begin an exercise program, you are proving to yourself that you can do it, which results in self-confidence. I can tell you firsthand, that after you finish working out you will feel a sense of accomplishment.  I know everyday that I work out, if I don’t accomplish anything else that day, I accomplished the most important thing…taking care of myself. There are many days that I don’t feel like going to the gym, but then I remember how good I feel afterwards.  Just go!! Once you are there it is easier, getting there is the hardest part.

There was a study done in Great Britain that showed that people who began a regular exercise program had higher self-worth and a more positive outlook than those who stayed home.  These changes happened immediately, before they even saw any physical changes in their body.  I can attest to that.  Everyday I leave the gym (except the days I have blisters), I feel like Superwoman.  I feel like I can do anything! The best part is that I feel lighter and skinnier, even if I haven’t lost any weight!

Does Exercise Get Less Difficult & More Rewarding As You Go?

Published December 27, 2010 by Jasmine

It sure does! Have you ever had a New Years resolution to start exercising, only to start and quit after a week or two? I have been there and done that! Last Thanksgiving I set a goal to workout 300 out of 365 days, and I did it! In the beginning it was difficult, but got easier and more rewarding with time. If you are thinking of setting this resolution again this year, stay tuned the next 9 days for the ways exercise gets easier by the day!