When we think of physical exercise, we are immediately aware of the improvement of shape, weight loss, and possibly prevention, through movement, of serious illnesses such as heart attacks, stroke, hypertension, diabetes, and even some forms of cancer. As important as everyone knows for decades.
Those who many still do not know today can be called the secret effects of training. But before we discover them together we clarify the difference between the terms workout and physical activity that are not at all synonymous as it might look like a superficial look.
Training is defined as a regular, metered and programmed practice to achieve certain goals.
Physical activity, however, means going out for a walk when the sun is in place, or otherwise not dealing with exercise in an organized and programmed manner . It is superfluous to point out how much more benefits derive from a practice habit rather than some practice of physical activity.
And with regard to physical training, in recent years, many researches have emerged that confirm deep effects on our body that go well beyond heart, lungs and muscles. Training seems to promote a real adaptation process of the body that specifically involves the neuro-endocrine system, that set of nerve and glandular circuits that regulate many of our responses to the external environment.
Physical training is a carefully dosed and calibrated stress agent to favor a constant adaptation of our body, a growth that makes it stronger and more able to withstand the stress we expose it to. The most interesting research shows a number of specific answers:
1. Improving learning ability and mental performance
Exercise stimulates the production of a Brain Derived Neurotrophic Factor (BDNF) capable of reshaping, repairing and regenerating the cells of our brain. This constant regenerative capacity is the basis for maintaining a high efficiency of brain functions including, in particular, learning.
2. Stress management
Regular exposure to physically stressed doses such as a well-constructed workout make the body more responsive to the continuous deterioration of psychological stress. It is no coincidence that people under stress are inevitable to feel better after doing exercise. At the cerebral stage, cortisol (the stress hormone) causes real damage, particularly in memory-centered areas such as hippocampus. Physical training increases the production of various growth factors including IGF-1, which is particularly effective in reducing the cortisol damage action.
3. Reduction of anxiety
Regular exercise exercises increase serotonin and GABA levels, essential neurotransmitters in regulating tension and anxiety levels.
4. Increased mood tone
Physical training is extremely effective in increasing the tone of the mood . This effect is linked to the production of a series of substances and hormones acting on mood. Particularly training makes the production of serotonin and dopamine more efficient, neurotransmitters closely linked to the feeling of well-being.
5. Better dependency management
A super-dopamine production is also what we seek in so many addictive substances. Alcohol, drugs, cigarettes and junk food have many effects on our body but what binds us to their abuse is the constant expectation of well-being generated by the abundant presence of dopamine. Regular exercise can become a form of positive and healthy addiction useful to ease the tight bond with harmful substances.
But how do you get to fully benefit from the effects of exercise? What are the things we need to be careful about? To make it easier to memorize the issues that really matter, think about the 3C rule:
1. Consistency: Only regular practice induces a true adaptation process. The body requires constant, regular and progressive exposures to adapt to stimuli. Constancy is deliberate practice that also transforms your character, your habits, and then your lifestyle.
2. Completeness: Our body expresses a range of features and training should stimulate the enhancement of each of these. At least we should consider aerobic workout for the heart and lungs, muscle training for strength and power and flexibility training. This also translates into a complete production of substances capable of inducing adaptation at various levels.
3. Calibration: This is perhaps the most delicate point. Workouts should be measured according to their abilities and there should be an evolution over time to make the body continue to perceive an effort and then have to adapt. Defining dosage and progression of workloads is the main task of a good trainer.
Physical training can make a huge difference in your life, not just on the body but also on the mental plane. It can be the factor that makes the difference in your health and in your ability to live life full under each profile.Tags: Physical Training