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EXERCISE
EXERCISE
HEALTH BENEFITS
WHY STRENGTH TRAINING IS IMPORTANT
Aerobic or "cardio" exercise gets your heart pumping blood throughout your circulatory system. The lymphatic system uses the contraction of muscles as a pump and plays an important role in the immune system with lymph nodes dispersed through the body as first line of defense against infection, tumor, and disease to fight, repair, and revitalize. Aerobic and strength exercises together flood nutrients in and wash toxins out, working synergistically.
RECOMMENDATIONS
AEROBIC
2.5 - 5+ hours per week at moderate intensity
Moderate Exercise
brisk walking / recreational swimming / doubles tennis / yoga / general yard work / water aerobics / bicycling flat
Vigorous Exercise
jog / run / swim laps / bicycling hills/fast / singles tennis / vigorous dancing / heavy yard work such as digging / hiking uphill / jumping rope / kickboxing / basketball
STRENGTH
all major muscle groups >=2x per week
butt (gluteus) / back of thigh hamstrings / front of thigh (quadriceps) / back / chest / abdomen / front upper arm (biceps) / back upp arm (triceps) / calves (gastrocnemius)
STRETCH
Example: 5 minute yoga video bottom of this page
NORMAL WEIGHT
Exercise: 30 minutes 5x per week
aerobic + strength + stretch
OVERWEIGHT/OBESE
Exercise: 60 minutes 5x per week
aerobic + strength + stretch
SAFETY
Have pain; don't train.
Exercise within your comfort zone and do what feels good.
EVIDENCE
EVIDENCE
You are not only what you eat; you are also what you do.
You are not only what you eat; you are also what you do.
Recommended physical activity and all cause and cause specific mortality in US adults: prospective cohort study, BMJ 2020
Exercise (combined aerobic + strength) reduces all-cause mortality by 42%.
"If there were a drug that could do for human health everything that exercise can, it would likely be the most valuable pharmaceutical ever developed."
~ Mark Tarnopolsky, MD, PhD neuro- muscular/metabolic physician scientist
vigorous exercise counts as double the minutes of moderate exercise
60 minutes brisk walking 5x per week = 30 minutes of running 5x per week
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