The Role of Exercise
- Increases insulin sensitivity
- Increases strength
- Decreases cardiovascular risk
- Increases bone density
- Decreases stress
Exercise causes important physiologic changes that keep your body healthy. However, exercise alone cannot balance the negative effects of bad nutrition.
That’s why as a Warrior you need both proper nutrition and exercise to fight chronic disease and live free of the medications prescribed to control their symptoms.
Why Exercise Matters
Different forms of fitness improve health in various ways. Resistance training increases strength, aerobic exercise increases stamina, and anaerobic exercise increases intensity.
Low Intensity Activity
Studies show even low intensity activities, like walking or riding a bike, can significantly improve cardiovascular health and increase longevity.
It’s too easy to get around without expending any energy. But small daily choices can make a big difference – choose to walk instead of drive, take the stairs instead of an elevator, stand more than sit.
Resistance training involves lifting heavy weights relative to your size and strength, and should be a cornerstone of everyone’s fitness program.
Without regular resistance training, you will lose muscle mass with aging, and this is associated with decreased longevity.
Inside the Warrior body: Increased muscle mass increases the amount of glucose that can be stored as glycogen and improves insulin sensitivity.
Aerobic activities like running, biking, or swimming are great for overall health, and should be a part of a complete fitness plan. Most often these exercises are performed at a moderate intensity.
Playing sports is form of aerobic conditioning. It’s also a great way to connect with others who are active which helps reinforce your fitness lifestyle.
High Intensity Interval Training (HIIT)
HIIT is a great way to get the benefits of resistance, anaerobic, and aerobic exercise in an efficient way. As Warriors, most of us have busy lives and limited time. HIIT involves short periods of intense activity along with periods of less intense activity or rest.
Inside the Warrior body: HIIT has been shown to improve insulin sensitivity and utilization of glucose. It is also excellent at lowering blood pressure and improving cardiovascular health.