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100 Benefits of Exercise

1. Reduces blood pressure

2. Reduces cholesterol levels

3. Increases the concentration of high-density lipoprotein (HDL or “good” cholesterol in the blood)

4. Reduces chances for coronary heart disease

5. Increases efficiency of heart and lowers resting heart rate

6. Makes heart muscles stronger

7. Improves contractile function of the heart

8. Strengthens lungs

9. Improves respiratory function

10. Improves cardiovascular endurance and performance

11. Provides more oxygen to body, including organs and muscles

12. Provides more nutrient supply to the body

13. Reduces chances for stroke

14. Helps to alleviate varicose veins

15. Increases metabolic rate

16. Stimulates digestion

17. Makes digestion more efficient

18. Stimulates intestinal movements, resulting in better elimination of wastes

19. Reduces chances for colon cancer

20. Strengthens and develops muscles

21. Increases efficiency of muscles

22. Benefits joints due to stronger muscles

23. Helps maintain cartilage health in the joints

24. Eases muscular tension 

25. Alleviates back problems

26. Increases muscle flexible and agility

27. Improves speed of muscle contraction and reaction time

28. More healthy skin due to the fact that skin pores open more during exercise, resulting in more efficient removal of dirt and impurities 

29. Burns up and removes toxins from body

30. Increases blood flow to the brain

31. Stimulates growth of nerve cells in memory center of the brain

32. Improves various indexes of psychological functioning

33. Enhances brain functioning by increasing the amount of oxygen available to it

34. Increases sense of well being

35. Increases resistance to pain because endorphin levels are elevated 

36. Increases sense of excitement because hormone epinephrine is elevated

37. Alleviates boredom

38. Lessens worry and tension

39. Reduces stress by removing lactic acid from blood

40. Alleviates anxiety and/or pain because tranquilizing effect of exercise lasts for several hours 

41. Enhances mood 

42. Reduces anxiety more effectively and safely than anxiety-reducing medication

43. Boosts energy

44. Improves self-esteem and self-confidence since body and mind are improved and strengthened

45. Increases sense of self control

46. Provides source of pleasure and fun

47. Releases anger and negative emotions

48. Reduces depression more effective than short or long-term psychotherapy

49. Enhances coordination, power, timing and balance

50. Boosts immune system functioning

51. Reduces severity of asthma

52. Improves functioning of organs

53. Can relieve tension headaches

54. Can reduce the urge to smoke because the adrenaline rush and stress relief from a brief workout can replace similar feelings smokers get from tobacco 

55. Burns calories

56. Causes body to use calories more efficiently

57. Causes weight loss 

58. Allows one to keep lost weight from returning

59. Can act as an appetite suppressant

60. Decreases fat tissue

61. Improves physical appearance

62. Enhances one’s image and opinion of the body

63. Improves bone density and prevents osteoporosis

64. Reduces joint discomfort

65. Help manage arthritis

66. Allows one to feel better about their bodies and enjoy sex more as a result

67. Provides enhanced ability to achieve orgasm

68. Allows for greater sexual satisfaction

69. Can reduce or eliminate impotence due to increased blood flow

70. Prevents or manages type 2 diabetes

71. Helps insulin work better, lowering blood sugar

72. Has a significant salutary effect on fibrinogen levels

73. Alleviates menstrual cramps

74. Improves athletic performance

75. Can add years to one’s life

76. Enhances quality of life

77. Reduces pain and disability

78. Improves glycogen storage

79. Reduces risk of developing certain types of cancers of the colon, prostate, uterine lining and breast and other chronic diseases

80. Regulates hormones

81. Allows you to overcome illness or injury more quickly

82. Can lessen medical bills

83. Reduces anxiety by causing fewer worries about health

84. Can allow for better performance at work

85. Allows one to stay independent as they get older

86. Can keep health care insurance premiums lower 

87. Makes one more attractive to potential mates

88. Allows for healthy pregnancy

89. Increases energy and ability to do things one likes

90. Allows you to be more productive and less stymied by stress and depression

91. Can help make possible increased income due to increased energy

92. Allows one to become more familiar with their body and its functioning

93. Can stimulate mentally

94. Lets one eat more without gaining weight

95. Provides a healthy break from work

96. Adds variety and spice to life

97. Gives one increased ability to defend oneself and loved ones if needed

98. Provides a natural high afterwards, such as runners’ high

99. Provides heightened alertness

100. Reduces inflammation

-Source

(Source: afitnessminuteblog.com)

losing-every-extra-pound:

Sexy Arms in 6 Weeks
If you’re just starting out, aim for two sets of 8 to 12 reps of the heaviest weight you can handle for each exercise. Looking for more of a challenge? Shoot for two sets of 15 to 25 reps per exercise.

Bent-Over Row Step I
Primary muscles worked: lats, back extensors, rhomboids, rear shoulders, biceps, core. Stand with a slight bend at the knees, holding the weights at your sides. Lean over, extending your chest while reaching your hips back. Allow your arms to hang straight down toward the floor with your palms facing your thighs.

Bent-Over Row Step II  
Looking forward at the ground (not up), pull your elbows up and rotate your hands until your palms are nearly touching your upper rib cage and your elbows point toward the ceiling. Lower the weights to the starting position with control. Repeat.
tip: Keep your belly button pulled in toward your spine to engage your core and protect your lower back.

Upright Row Step I
Primary muscles worked: shoulders, upper back, biceps.
Stand with your feet shoulder-width apart with the weights hanging down in front of your body, their ends touching.

Upright Row Step II
Raise your upper arms, leading with your elbows while bringing the weights up the front of your body as if you were tracing an imaginary midpoint, stopping when your elbows become level with your shoulders. Lower the weights back to the starting position.
tip: Keep your chin up and your belly button tucked in.

Chest Press on Ball Step I
Primary muscles worked: chest, front of shoulders, triceps. Sit on a ball and walk out so that your head and shoulder blades are resting on the ball. Lift your hips by contracting your glute muscles to make a bridge. (Your feet should be shoulder-width apart and below your knees to give you stable support.)

Chest Press on Ball Step II 
Bring the dumbbells to your shoulders. Then extend your arms over your chest and bring the dumbbells together to make a triangle over your chest. Lower the weights back to the starting position and repeat. 
tip: You will need to engage your core throughout the exercise to avoid falling off the ball.

Overhead Press on Ball Step I
Primary muscles worked: shoulders, upper back, triceps. Sit on an exercise ball with your belly button pulled toward the spine. Hold the weights in front of your shoulders, your palms facing in.

Overhead Press on Ball Step II
Push the weights up until your arms are extended. When your arms are extended, they should be slightly in front of you rather than directly overhead. Lower the weights to the starting position and repeat.
tip: Keep your chin lifted slightly and your core stable.

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