Exercising helps keep attitude positive

It+is+very+important+to+get+a+good+balance+of+vegetables%2C+fruits%2C+grains+and+meat+every+day+in+order+to+maintain+a+healthy+lifestyle+while+staying+strong.+Regular+exercise+and+eating+can+have+a+significant+impact+on+the+body%E2%80%99s+health.+

Katelyn Weisbrod

It is very important to get a good balance of vegetables, fruits, grains and meat every day in order to maintain a healthy lifestyle while staying strong. Regular exercise and eating can have a significant impact on the body’s health.

Joel Lange, Social Media Reporter

The body is a temple and it must be upheld by healthy practices. Regular exercise and eating can have a significant impact on the body’s health. Although, getting in the habit of exercising and not eating junk foods can be so difficult, some people do not even know where to start.

Before exercising, one should be sure to warm up and properly stretch to make sure the muscles are not injured or overworked.

“Before [exercising] I make sure I warm and I make sure I don’t overwork myself,” said senior Paige Green.

The most important part of exercising is knowing when to work what muscles. If worked too hard or too often, it can damage your body and inhibit future muscle growth.

“The 48-96 hour rule is a rule about the frequency of when you should exercise certain muscle groups,” said P.E. teacher, Erin Nickleby. “If you worked on your upper-body on a Monday, you should give those muscles a day off, and then by Wednesday, you should be recovered enough to work those same muscles.”

However the later part of the 48 to 96 hour rules states that one should not wait too long to work those muscles again, or muscles could lose mass.

“If you wait longer than 96 hours, your muscles start to have what’s called atrophy, and atrophy is when you lose muscle mass,” said Nickleby. “You can see it greatly in athletes who have ever had a major injury and can’t use a part of their body. Their muscles just deteriorate.”

Along with frequency, (the “F”) there are other rules included in what’s called the F.I.T.T. Principle that can help determine how one should exercise. The “I” is for intensity and can be a large factor in how exercise benefits an individual. If one doesn’t work hard enough, one won’t see results. If worked too hard, muscles and other parts of the body can become damaged.

“Balance is important. Overdoing it can increase your risk of soreness, injury and burnout. If you’re new to regular exercise and physical activity, you may need to start out at a light intensity and gradually build up to a moderate or vigorous intensity,” said the Mayo Clinic.

The next letter in the F.I.T.T. Principle is the first “T” which stands for time. Not working out for a long enough time won’t reap the rewards the body needs and may set back progress already made.

“[For cardio] Individuals with lower fitness levels should aim to maintain their heart rate within the target heart rate zone for a minimum of 20 to 30 minutes. This can increase to as much as 45-60 minutes as fitness levels increase,” said Sport-fitness-advisor.com.

Increasing the time an individual exercises should mean increased results, right? Not quite. Too much of a good thing is not always a good thing.

The 48-96 hour rule is a rule about the frequency of when you should exercise certain muscle groups,” said P.E. teacher, Erin Nickleby. “If you worked on your upper-body on a Monday, you should give those muscles a day off, and then by Wednesday, you should be recovered enough to work those same muscles.”

— Erin Nickleby

“Beyond the 45 to 60 minute mark there are diminished returns. For all that extra effort, the associated benefits are minimal,” said Sport-fitness-advisor.com.

The final letter in FITT is the last “T” for type. There are an array of exercises that get categorized into two main groups: aerobic and anaerobic. Aerobic means with air and includes exercises such as running, walking, swimming and bicycling. On the contrary to aerobic, anaerobic exercise means without air and includes lifting weights, jumping and sprinting. A healthy balance between the two is needed for growth of all muscles, including the heart, and weight loss.

“Aerobic exercise alone isn’t going to cut it,” said slism.com. “Anaerobic exercise alone makes it hard to get fat, but also makes it hard to lose weight.”

The F.I.T.T. principles are a great tool to use for learning how to properly exercise, but the exercise will not do anything if it is not accompanied by healthy eating practices. With the temptation high sugar drinks and foods, losing weight or staying in shape can be difficult. These products do more than just put unnecessary calories into the body, they make the person who ate/drank it more want more junk food, and actually decreases their appetite for healthy foods such as fruits and vegetables.

“In the case of junk food, food manufacturers are looking for a perfect combination of salt, sugar, and fat that excites your brain and gets you coming back for more,” said James Clear, author of “Why Humans Like Junk Food”.

Clear’s book, “Why Humans Like Junk Food” goes into the science of why humans like these food so much. Clear tells that companies will spend loads of money to make people want their food more than another type of food.

“Food companies will spend millions of dollars to discover the most satisfying level of crunch in a potato chip. Their scientists will test for the perfect amount of fizzle in a soda. These factors all combine to create the sensation that your brain associates with a particular food or drink,” said Clear.

Aside from all the scientific parts of exercise, which are important, not all exercise is really serious. People do it for fun, and not all of it has to be the traditional lifting weights or running.

“I like all workouts but I like upper-body, like biceps and core more than others,” said senior John Koprek.

Exercise is important to a healthy life style, but everything is needed in moderation. Make sure to follow rules, and not to skip any steps in the process of working out or warming up, and the body will gain as much muscle mass and burn as much calories as possible.