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The health benefits from participating in a regular exercise program.

A regular exercise program is associated with a lot of health benefits. Exercise controls weight.  When you engage in physical activities, you are in a better position to burn calories. The more intense the activity is, the more the calories that are burnt. Exercises also assist to combat health conditions as well as diseases. Being active is likely to boost high density lipoprotein (HDL) and reduces unhealthy triglycerides. As such, blood flows more smoothly hence reducing the t risk of cardiovascular diseases. More so, exercises boosts energy and also controls moods (Fair, 2011).

The physiological responses that occur from a regular exercise program.

First, there is muscle growth which occurs as a result of long-term resistance training. This entails in changes both in size and the number of muscle fibers. The bones also respond to exercise stimulus. They become stressed during the exercise when the tendons and muscles pull on the bones. This stimulates the bones to become denser. The cardiovascular system also goes through very many adaptations due to both the aerobic and anaerobic exercises. The heart becomes more efficient when it comes to pumping and delivering of the fresh blood to the various muscle tissues(Fair, 2011). The neuromuscular system also responds as the motor units in the spine become responsive at stimulating the various muscle fibers. The inactive motor units become more active and also work at a faster rate.

The importance of the warm up and cool down before and after exercise.

Warming up before an exercise increases the flexibility and the temperature of the muscles and assists an individual to be safer and efficient during the workout exercise. A warm up before a vigorous or moderate intensity aerobic activity allows for a gradual increase in the level of heart rate and breathing at the beginning of an activity.  Warm up also prepares the muscles for stretching. They prepare us mentally for the upcoming exercises and also prepare the heart for an increase in the level of activity. One is also prepared mentally for the upcoming exercise.  More so, it prevents unnecessary stress and fatigue from being exerted on our hearts and muscles, which can take place if we happen to exercise more actively without a warm up (Fair, 2011). Cool down is also as important as warm up. After engaging in a physical activity, the heart will still be beating faster than normal, and the body temperature is higher, and the blood vessels have been dilated. This implies that if you stop too fast, you may end up passing out or falling sick. Cooling down will allow for a gradual decrease at the end of the exercise. Cool down assists our heart rates and breathing to return towards resting levels at a gradual pace. It has also been established that we are able to remove our metabolites from our muscles i.e. the lactic acids, which are likely to build up during any vigorous activity, and assists to prepare for the next session for exercises (Trans2020oo, 2013). If one does not cool down appropriately, they may become dizzy, which can result from blood pooling from the large muscles especially the legs, after suddenly stopping a vigorous activity.

The importance of including flexibility in an exercise program.

Flexibility tends to be important when it comes to reducing risk of injury for all the activities that we perform. Poor flexibility is more likely to reduce the ability of the body to maintain proper posture, limits adequate joint motion, hence increasing the flexibility of low back pain as well as injuries during exercises. Enough flexibility and mobility will assist to remove joint stress, hence reducing general pains and aches, apart from improving the overall quality of the movement. Being flexible will also assist to reduce the level of muscle soreness as well as posture. Stretching for the slow gradual movements and the tendency to hold each position for over 30 minutes will cut down on the muscle soreness after performing the exercise (PRWeb, 2011). Flexible joints will need less energy in order to move through a greater range of motion.

The benefits of resistance training.

Resistance training increases the level of muscle strength by making the muscles to work against a force or weight. Various forms of resistance training include weight machines, free weights, resistance bands and the body weight. It assists in maintaining flexibility and balance, which also increases the independence level of an individual (Fair, 2011). It also facilitates greater structure and pain management.

The health consequences of a sedentary lifestyle.

A sedentary lifestyle has numerous health effects. It negatively impacts on an individual’s health since such people are likely to feel some level of psychological distress. The risk of diseases such as cancer is also likely to skyrocket. Blood sugar skyrockets and one can also start being forgetful. Other risks such as backache go up. A sedentary lifestyle will therefore have negative implications on the life of an individual (Fair, 2011).







PRWeb. (2011). ACSM issues new guidelines on quantity and quality of exercise (Links to an external site.)Links to an external site. Retrieved      from

Trans2020oo.  (2013, March 15).  Dr. Russell Greenfield discusses the benefits of regular   exercise for your heart and your health  (Links to an external site.)Links to an external   site.[Video file].  Retrieved             from

Fair, S. E. (2011). Wellness and physical therapy. Sudbury, Mass: Jones and Bartlett Publishers.

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