12 Amazing Exercise Benefits That Aren’t About Weight Loss

byKristina LaRue, RD, CSSD, LDN
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12 Amazing Exercise Benefits That Aren’t About Weight Loss

虽然我们大多数人的目标是在健身房进行最大卡路里燃烧,但运动也有许多其他的身体和心理益处。在获得锻炼的惊人好处之前,重要的是要了解其中需要多少。卫生与公共服务部至少建议:

  • Aerobic activity:150 minutes per week of moderate aerobic activity (brisk walking, swimming, mowing the lawn) OR 75 minutes per week of vigorous activity (running, aerobic dancing), and…
  • 力量训练:At least two sessions per week of strength training (heavy gardening, rock climbing, lifting weights).

减肥时,卡路里(从运动和新陈代谢中)必须大于(食物消费)中的卡路里。虽然了解食物中的卡路里和部分很重要,但要专注于通过运动燃烧的卡路里很少的卡路里可能会令人沮丧。对您来说,好消息是,运动的好处超出了卡路里燃烧:

1. Relieves Stress & Anxiety.Exercise releases norepinephrine, which can regulate and reduce your stress response. It can also improve overall mood and alleviate depression through endorphins that provide feelings of euphoria. Yoga and Pilates also focus on proper breathing, which can be a coping mechanism for short- and long-term stress.

2. Improves Learning & Memory.Working out stimulates new neural growth patterns in the brain. Exercise causes the brain to release chemicals that may prevent the breakdown of the hippocampus, which is thought to prevent the onset of Alzheimer’s disease.

3. Improves Self-Esteem & Body Image.“You never regret a workout” is a popular motivational saying, and it’s quite true! The endorphin boost and sense of accomplishment attained post-workout improves self-worth. A combination of our physical gains (Think: more pronounced muscles, less body fat) and improved mood helps us feel better about ourselves.

4.增强心脏。Our cardiovascular system contains one of the most important muscles in the body, the heart. Just like the other muscles in the body, exercise improves the heart’s overall function and efficacy. When the cardiovascular system works efficiently, it provides more oxygen, nutrients and energy to your body throughout the day. If you’re feeling low in the middle of the workday, take a brief walk to get the heart pumping and blood flowing to boost your energy and performance. According to the CDC, aerobic activity can lower your risk of cardiovascular disease, increase “good” cholesterol (HDL), decrease triglycerides and lower blood pressure.

5. Builds Stronger Bones.Our bones thin as we age, putting us at greater risk for osteoporosis and bone fractures that can reduce our quality of life. Weight-bearing (high- or low-impact) and muscle-strengthening exercises build and strengthen the bones as well as the muscles that surround them. Nonimpact exercises like yoga or tai chi can improve balance, posture and flexibility, which may reduce exercise-related injuries.

6.促进质量ZZZ。运动已被证明可以重置昼夜节律。锻炼后,人体的内部温度恢复到基线,并向大脑发出信号,表明该睡觉了。尝试给自己至少一两个小时以结束运动后,否则这些内啡肽可以让您继续前进!

7.与亲人提供纽带体验。如今,随着每个人都被埋葬在技术中,很高兴有理由与朋友和家人一起出去并享受现实世界。上课,walk狗,参加运动或与您的锻炼伴侣一起慢跑。建立朋友网络还可以帮助您保持正轨。当您只能依靠自己时,提出借口要容易得多。

8. Improves Mood.在户外运动可以帮助确保足够的维生素D。这种维生素与认知功能有关,并且水平不足与情绪波动有关。在锻炼(防晒)时捕获几条射线实际上可能会减轻抑郁症状。

9. Increases Metabolism.锻炼可以燃烧卡路里,但是您知道它也可以帮助他们在睡觉时燃烧它们吗?与全天的每个点相比,肌肉细胞需要更多的能量(卡路里)。肌肉质量越多,燃烧的卡路里就越多。随着年龄的增长,我们会失去肌肉质量,并在蛋白质代谢方面效率降低。这就是为什么力量训练对老年人如此重要的原因。

10.改善消化。运动可以缓解便秘,并帮助患有炎症性肠病和肝病等消化系统疾病的人。它还可以降低结肠癌和溃疡的风险。压力是消化问题的另一个原因,可以通过定期锻炼来减少。

11.降低疾病风险。运动实际上可以帮助预防诸如预防2型糖尿病,中风,代谢综合征甚至某些形式的癌症之类的疾病。由于运动会燃烧能量(或卡路里),因此它使人体在使用葡萄糖(一种类型的糖)方面更有效,并将其从血液中清除。如果您已经患有糖尿病或糖尿病前期,运动可以帮助调节血糖水平。晚餐后散步只是另一个好处!

12. Decreases Appetite.For many, exercise can be an appetite suppressant. While this may be a physical result for some, it can also be mental. After torching all those calories in the workout, exercise may actually encourage smarter food choices.

有很多选择的选择。如果您不是拥挤的健身房,请尝试新兵训练营,瑜伽,普拉提,有氧运动,空中丝绸,攀岩,跆拳道,Crossfit,Crossfit,Spining或加入一个小组,如果跑步训练半程马拉松比赛是您的速度更高的速度。

Don’t have time to fit in a full workout? Incorporate fitness into your daily activities. Take the stairs, walk during your lunch break, walk and talk on those long phone calls, stretch on the floor while you type away, park in the farthest spot at the grocery store and bicep curl those grocery bags. My favorite way to kill some time is to do some squats with a kid, dog, cat, husband or whatever you can find while waiting for those veggies to steam.

And remember the benefits of regular exercise go far beyond the calorie burn!

**在开始任何运动计划之前,请咨询您的医生或医疗保健专业人员。

关于作者

Kristina LaRue, RD, CSSD, LDN

Kristina is a board certified sports dietitian located in Orlando, Florida where she specializes in intuitive and mindful eating. She is the author of the food and nutrition blog,Love & Zest她分享了{大多数是}健康食谱,这些食谱与现实生活中的简单成分。狗万买球网址作为一个新妈妈,她知道饮食良好,过着积极的生活方式并不总是那么容易……但这总是值得的!克里斯蒂娜(Kristina)喜欢与家人一起度过户外时间,汗水锻炼和一杯咖啡。与她联系一对一nutrition coaching(实际上或亲自),或与她联系Pinterest,Instagram,FacebookYouTube.

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