It’s not breaking news that regular exercise yields tons of benefits. Hundreds of years of research has provided us with the evidence that exercise is essential for losing body fat, maintaining a healthy body weight, and building muscle, to just name a few of the problems we face on the surface.
If we dig deeper we’ll also learn that exercise helps with prevention of non communicable diseases such as hypertension (high blood pressure), adult onset of diabetes ( or in other words Type 2 diabetes) and cardiovascular diseases.
After the age of 25, people on average lose about 2-4% of their RMR (Resting metabolic rate) per decade. What this means is that our metabolism does in fact become slower as we grow older. Even if we exercise faithfully and eat well, it’s still harder to lose fat, build muscle and get stronger. We also have to be more meticulous about our choice of exercise.
As we grow older, we also lose lean mass (muscle). Because lean tissue such as bone and muscle is so metabolically active, the decreased rate of our metabolism can be accredited to the loss of muscle and bone. We cannot turn back the clock, but we can control our lifestyle choices and if we focus on smart nutrition and exercise we’ll age well and healthily.
Exercise makes our brains and bodies work better. The real secret lies in movement’s metabolic effects. Our muscles use energy when they contract, and the more intense the exercise the more energy is used with every passing minute. And this is why we love HIGH INTENSITY activity.
We can refer to high intensity exercise as anything that gets your heart pounding, makes you gasping for air, gets the whole body working and maybe even lights your muscles on fire a little. Think of doing your 5 x 5 Back Squat sets, doing row sprints intervals or getting 50 burpees done for time as fast as possible.
Although there is a time and place for low intensity exercise (also known as cardio), we do praise the following benefits of high intensity activities:
After burn - High intensity not only demands lots of energy (calories) while doing it, but also afterwards that is needed for repair and recovery.
Prevent Muscle Loss - High Intensity strength and or power training also makes muscles bigger (known as muscle hypertrophy)
Testosterone & Growth Hormone - High Intensity exercise stimulates anabolic hormone production. The right amount of resistance training or sprinting will prompt us to release anabolic hormones.
What counts as high intensity varies from person to person. What is one person’s warm up is another’s workout. This is where having a coach comes in handy. They can give you the guidance and advice you need to ensure you have a successful health and fitness journey.
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