Exercise can promote health and prolong life. The obvious benefits are in the heart and lungs, muscles and bones, body composition, and metabolism. Exercise can also help balance emotions and relax the nervous system.
Increasing the amount of exercise can also balance belly fat, help control weight, maintain healthy lipid and blood sugar levels, and promote blood flow and cognitive function. The enhancement of cognitive function is believed to be related to the healthy release of neurotrophic factors; neurotrophic factors may be helpful for memory ability.
Reducing reactive oxygen species (ROS) is believed to be good for health. Exercise can induce an enzyme that helps metabolize these destructive molecules. It is said that exercise actually has an antioxidant effect and helps to keep active oxygen at a low level.
Exercise can also strengthen bones. Weight-bearing exercises such as walking or running can help maintain the health of the cardiopulmonary system. Multi-component exercises include aerobic exercises, strength training, dancing, etc., which are ideal for promoting osteoclast activity and helping bone formation.
Autophagy is a relatively new concept, which is the innate ability to decompose and recycle old substances in the body. This process is believed to help maintain the health of the body system and is even known as the age-defying function. Exercise can induce autophagy, which may provide additional maintenance for the health of the cardiovascular system.
Another unique function of exercise is related to the blood-brain barrier (BBB). The blood-brain barrier provides physical protection for the brain, and exercise can promote the function of the blood-brain barrier. This is because exercise can help reduce inflammation and reactive oxygen species, thereby reducing the permeability of this important structure.
Cortisol (stress hormone) has many harmful effects on the human body, including raising destructive inflammation marks, inducing reactive oxygen species, and increasing weight. Moderate exercise is sufficient to significantly reduce the circulating cortisol concentration. Moderate exercise can also reduce stress and anxiety.
Exercise also plays an important role in promoting a healthy metabolism. Certain types of exercise can induce key hormones for carbohydrate metabolism, thereby promoting healthy carbohydrate metabolism. This improves the efficiency of the decomposition process and the release of necessary energy (ATP form).
The negative effects of lack of activity
The problem of lack of activity can begin as early as childhood. How important or unimportant exercise is in a person's life and daily routines are usually greatly influenced by the habits of parents, family members, or friends.
Just as the body adapts to exercise and enjoys many of the benefits listed above, the body can easily adapt to under-exercise situations. People tend to yield and accept poor quality of life or shorter life span.
In general, lack of exercise will harm the body's chemistry, causing a destructive inflammatory response, increasing active oxygen, and/or making the metabolism inefficient, leading to weight gain or other undesirable side effects.
Adjust your lifestyle to support healthy exercise habits
Medical-grade health providers encourage clients to adopt strategies to enable them to perform healthy daily exercise routines. This approach of medical-grade health providers is supported by research. Medical-level service providers believe that a person’s physical activity is also one of the vital signs and needs to be evaluated, just like routine blood pressure and weight measurement.
Setting a standard of 150 minutes of exercise per week may also help provide a framework for routine procedures. Being in an environment that helps you succeed may also help. Choosing a group of friends who like sports, doing a job with a fitness dues allowance, or choosing a church with fitness classes can all help you stick to the exercise routine. Medical-level health providers communicating about great fitness methods may also help encourage others to follow them.
Many supplements can provide support for fitness, including vitamin B complex, protein supplements (whey and plant protein), branched-chain amino acid (BCAA), magnesium, citrulline, fish oil, vitamin D, creatine, coffee extract, And choline.
1. Vitamin B complex
Vitamin B complex is a group of water-soluble vitamins and is a cofactor (essential element) for many chemical reactions in the body. Many of these B vitamins are necessary for mitochondria to produce energy. Others (such as B6) can maintain healthy neurotransmitter production, thereby saving energy.
Vitamin B complex can also help defend against reactive oxygen species, thereby keeping mitochondria healthy, which has developed into a theory. When we exercise, we will continue to metabolize carbohydrates and a lot of other nutrients to provide the energy the body needs during exercise; therefore, the demand for vitamin B complex will increase, especially for riboflavin and vitamin B6.
2. Protein Supplements
Protein supplements plus exercise are the keys to optimizing body composition. Plant protein supplements come in many forms, including pea, hemp seeds, or other legume proteins. This protein is very suitable for people who are sensitive to dairy products or vegans. Whey protein comes from milk and is a natural inducer of the antioxidant glutathione, which can resist harmful reactive oxygen species.
Some studies have compared the effects of two proteins after exercise and found that the effects of the two proteins on muscle thickness and body composition are similar.
3. Branched-chain amino acid
Branched-chain amino acid (BCAA) is a small molecule protein with a specific chemical structure. These amino acids are considered necessary because the human body cannot produce them on its own and must be ingested from the diet.
It is known that the catabolism of branched-chain amino acids increases during exercise, so its intake becomes more important. Taking branched-chain amino acids before and after fitness has been shown to help avoid muscle damage caused by exercise and promote muscle synthesis.
4. Magnesium
Magnesium has more than 300 tasks in the human body. The human body is rich in magnesium. This mineral acts as a counter ion to balance the substances entering and leaving the mitochondria (the organelles that produce energy), thereby providing support for the energy delivery of the mitochondria.
Magnesium is the key to providing oxygen and energy in muscle tissue. This is a necessary supplement, especially after exercise, because magnesium is often depleted during exercise.
5. Citrulline
Citrulline is an amino acid that can be produced by the human body and can also be ingested from foods such as watermelon. This compound plays a key role in the energy production of cells.
This amino acid will help make molecules that can be used directly for mitochondrial energy production. Some studies have shown that supplementing citrulline helps to bring more oxygen to muscle tissue during exercise, thereby optimizing exercise performance.
6. Fish Oil
Fish oil is an important source of omega-3 fatty acids. Omega 3 helps naturally maintain a healthy inflammatory response. These fats can help maintain a healthy respiratory system during exercise and improve the efficiency of the respiratory system.
Fish oil can also help promote athletic performance and may reduce muscle soreness after exercise.
7. Vitamin D
Vitamin D is a key nutrient required for energy production. Vitamin D can be produced naturally when the skin is exposed to ultraviolet rays. Since the modern world is dominated by indoor life, and avoiding the sun is a popular trend, many people lack this essential vitamin.
Vitamin D plays a key role in energy metabolism (breaking down food to obtain energy). It is particularly helpful for healthy sugar breakdown. In theory, this helps maintain a healthy inflammatory response in the body.
8. Creatine
Creatine is a supplement known for optimizing athletic performance. When this compound is ingested, it increases intramuscular creatine levels, which improves athletic performance and may help reduce the severity of injuries.
9. Coffee Extraction
People often take coffee extract before exercising to strengthen the energy required for muscle contraction. Coffee extraction has been proven to increase speed and strength during exercise. This compound is also believed to enhance endurance and fatigue resistance.
10. Choline
According to theory, a lot of choline is consumed during high-intensity exercise. Studies have shown that taking supplements of this key mineral by mouth may help to replenish its loss.
Optimized motion program
Exercise is good for our bodies. Exercise can strengthen energy, promote metabolism, help lean muscle growth, and reduce stress hormones. Consider using these 10 supplements to strengthen your exercise routine.
Also see: Fitness coach shares nutrition tips before exercise
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