Benefits of Exercise

You feel more energetic and much healthier , it Improves health status, make you feel better, Improves balance and coordination, Increases self-esteem, Increases functional capacity, Tremendous stress reliever,Reduces fatigue, Reduces diabetes risk, Improves glucose/insulin sensitivity, Reduces depression & anxiety, Improves psychological well-being, Enhances work and sport performance, Reduces risk of premature death, Improves bone density, Elevates immune system response, You sleep more soundly and Appears to improve quality of life

Cardiovascular

1. Reduces risk of CHD
2. Increases VO2max for oxygen uptake
3. Improves endurance & fatigue resistance
4. Lowering resting HR and BP
5. Reduces risk of developing high BP
6. Reduces cholesterol
7. Decreases triglycerides
8. Increases HDL (good lipid)
9. Increases cardiac output
10. Increases stroke volume
11. Increases lactate & ventilatory threshold for higher power

Body Composition

1. Decrease % body fat
2. Lowers blood triglycerides
3. Decreases Type II diabetes risk
4. Improves Insulin Sensitivity
5. Improves muscle tone
6. Improves basal metabolic rate
7. Improves fat-burning capabilities
8. Increases aerobic metabolic capabilities

Oncology

1. Improves function of immune system
2. Reduces the risk of colon cancer
3. Reduces the risk of breast cancer
4. Appears to reduce prostate and other cancer risks
5. Increases Anti-oxidants

Muscle Resistance/Strength training

1. Increases muscle strength
2. Improves muscle endurace
3. Increases tendon and ligament strength
4. Improves flexibility
5. Protects against injuryMuscle Resistance/Strength Training 1. Increases muscle strength. 2. Improves muscle endurance. 3. Increases tendon and ligament strength. 4. Improves flexibility. 5. Protects against injury. 6. Reduces risk of osteoporosis

5 NUTRITION RULES

1. Eat when hungry...keeping in mind the 50+ essential nutrients/day
2. Drink 80+ ounces of water/day; watch caffeine and alcohol sources
3. Eat a tossed salad every day; excellent source of key nutrients and fiber (5-a-day for servings of fruit and vegetables is biggest USA food deficiency)
4. Avoid excess calories from snacks, beverages, and desserts
5. Eat breakfast every day, aim for 30-40% of total calories per day