20 Reasons to Work out
Regular exercise can:
1. Help you lose weight, especially fat.
2. Improve your physical appearance.
3. Incerase you level of muscular strength and endurance.
4. Maintain your resting metabolic rate to prevent weight gain.
5. Increase you stamina and ability to do continuous work.
6. Improve fitness lebels, or your body's ability to use oxygen.
7. Provide protection against injury.
8. Improve your balance and coordination.
9. Increase bone mineral density to prevent osteoporosis.
10. Lower resting heart rate and blood pressure.
11. Lower Body Mass Index (BMI), your fat to height ratio.
12. Reduce triglycerides, bad cholesterol (LDL), raises good
13. Enhance sexual desire and performance.
14. Reduce heart disease risk and stroke.
15. Reduce the risk of developing certain types of cancer.
16. Increase insulin sensitivity, prevents type 2 diabetes.
17. Reduce you level of anxiety and help you manage stress.
18. Improve function of the immune system.
19. Improve your self-esteem and restore confidence.
20. Help you sleep better, relax, and improve mood.
A simple exercise like the Bench Press is a great example of a
movement that, when done properly delivers big results in less time.
Benefits: Tones the chest, shoulders and triceps while building
strength and endurance in the upper body.
Instructions: Lie supine (flat on back) on your bench holding
dumbbells at your shoulders (elbows bent at 90 degrees) feet planted
firmly on the floor. Exhale and slowly press both dumbbells
straight up and towards the ceiling. Inhale and in a slow and
controlled manner, lower weights to the starting position. Use
dumbbells that will allow you to hit muscle fatigue in the range of
10 to 20 repetitions.
Trainers Notes: This bench press, a very simple but effective
movement has long been considered the number one exercise for the
upper body. It can be performed with dumbbells, with a barbell, on
a smith Machine or other chest press machine at the health club.