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22 Exercise Its NonNegotiable（第1页）

22Exercise:Itsiable

gallcouchpotatoes:ifyettingregularexercise，youaren'tfollowikinsNutritionalApproach。it'sthatsimple。Youmustmakeaenttophysicalactivityaswellasgethewayyoueat-eios。Doitheotherislikeridihfiattires，it'salotmoredifficult。

WhyExercise?

Ineedg，I'mgoingtobuildtheportantexerdhowiistoyouryle。First，youshouldknowthatbeiicaltoodhealtli。AreplobalBurdenofDiseaseproject-amassiveresearcheffortthatstudieddiseaseaharoundtheglobe—Ancludedphysiactivityamoimportantriskfactglobalhealth。ThesegyouShouldknowisthatregularphysicalactivityhasbeeributesignifitlytoeachoftheAtkinspriloss，weightmaihaion，nowIsubmitmyevidence。We'lllookatthefirsttwhtLossaMai'sohebasiclawsoftheuniverse:ifyouusemorecaloriesthanyone，youloseweight。（Yousharpeyedreadersmightsay，"Whoa，Ithoughtwedidn'thavetoworryaboutcalories。"That'strue，butit'sagreatway，here，toillustrateanimportantpoint。）

Forexample:Withoutgthewayyoueat，sayyouburra250caloriesperday，onndpersonplishbywalkingforaboutforty-fivemiapailesperhour。Ifyondidthisfortwoweeks，youwouldcreateadeficitof3500caloriesandthinlyloseIpoundofbodyweight。Inadditiontoeloss，exercisekeepsthepoundsoff。Researostpeoplewhomailulady，whilemostpeoplewhogaibaot。

Exerciseislikeabuy-two，get-oion。Notoelevateyourmetabolicratewhileyou'reexerg，butitkeepsyourcalmeterkedupfnifitperiodsafteryh。Thismeansthatyouueburniagoodthoughyou'vestoppedmoving。Similarly，whenyouinusclemass，youiheamountyyourbodynaturallyexpendsjusttokeepfung-eve。

GoodHealth

Bybuildingendurayah，regularexertributestothehealthofyourmusesandjoints，inadditiyourcardiovascularhealth。Allofthismeansyou'llbelesslikelytoinjureyourselfandyou'llhavegreaterenergyandstamina。Inthelongmm，itwillhelptreaterself-suffilateryears。

ItalsoincreasesyourlikeUhoodoflivingieryears。Oantstudy，calledtheCollegeAlumudy，followedgraduatesofHarvardUyandtheofPennsylvaheyfouweentheagesof45and84whoexpe1000caloriesaweek-engaginginactivitiesrangi-hadatwentytothirtypertreducedriskofdyingfromallcauseswhehless-activelifestyles。Andthosewhohadeveercalorieexpendituresreducedtheirriskstillfurther。

Exereswithalebutpowerfulhealthbe:Bynow，youuhedangersofiaheimportancetheoverproduofinsulin。（Ifyoudon't，refertoChaper5forarefresher。）Regularexerciseresultsiuseofglucoseatthecellularlevel，andthisiheoutputofinsulinbythepa'sjustplaiogetmoving。

Finally，manystudieshaveshularexerciseappearstoelevatemoodandreducedepressionay。Iudyofthirty-fourhuhosewhoexercisedatleasttwotothreetimesaweekshowedsignifitlylessdepressio;icaldistrust"ahandidpeoplewhoexercisedlessfrequentlyornotatall。Thefrequentexercisersalsoshowedhigherlevelsofdstrsofsotegrntion。4Soundsgood，doesn'tit?Andnsifthosebeenoughihinkabouthowoftenthosefeelingsofdepressieraretheoleadyoutoovereat。You'llkilltwobirdswithooneifyoureducethem。

Diseion

Physicalactivityhasimportantpositiveeffevirtuallyallofthebody'ssystems:musculoskeletal，cardiovascular，respiratoryandeheseeffectsresultinreducedrisksofaryheartdisease，stroke，highbloodpressure，dTypeHdiabetes。Asmoreexerddiscaseresearchaccumulates，we'Hiihelyfindmaionsthatmaybeprevehregularexercise。

Probablythemostpelliherehastodowithexercise'sabilitytohelpourhearts:InthefamousHoProgramstudyoftwenty-sixhundredmeo93，researdafifteederiskofheartdiseaseforeveryhalfmileerday。Themenwhowalkedoneandahalfmilesormoreperdaybadlessthaeofheartdiseaseparedtothosewhowalkedlessthanaquartermileperday。50thexstudieshavehadsimilarlyamazis。

HaveImademycase?Sowhyisitthatsixtypertofusdon'tgetregularexercise?HerearesomeoftheexcusesIhearmostoften:

·"Idon'thavetime"Oh，howoftenI'veheardthisoen，folks，ifyousleepeighthht，youhavesixteenwakinghoursaday。Subtracteighthandtwandpersonalhygieneandyoustillhavesixhoursleft。Inthosesixhours，thereisnowayyou'tfindhalfanhourforexercise。Fsthatareimportanttoyou，yousimplyfiime，andthisshouldbethesame!

·"I'mtooold?Ifyou'reoverahundred，callmeforaspesultationtodiscussthepossibilityofyourn。Therestofyou，getupoutchairs!

·"I'mnotI;Thisisareasontobeginsloroceedcautiously，rAnexer）grambetailoredtoanyahefrailestpersonstartatalevelappropriatetohisorher。Ifyoustillhavetheuseofyourlimbs，youexercise。

·"I'mtoolazy"Thisisusuallytherealreason，andIhardlycriticizeyouwithastraightfauylife，l'vebeenguiltymyself。Thesolutionforyoumaybewhatworkedforme:Findanexerciseyoureallylike（iennis）andbuildyourfitnessprogramaroundthat。IevenfiodosomethingsIdon'tlikeatall—suchasjoggiraiellmyselfthey'llhelpmytennisgame。Ifyoufioractivityyouenjoy，you'lllookforwardtodoingitihinkingofitnsachore。

TransfYourInnerCouchPotato

&engmattipstomakebeingaeverpresentpartofyourlife:

1。Parkfarfromtheertrahemall，grocerystore，yourofficeorfriend'shouse。

2。Don'tleaveytheparkiothestore。

3。tradrelaxallyourmusyousitdown。

4。Usemusictopepyexerdhouseholdchoressoyou'llpickupthepadgetyourbloodpumping。

5。Layouttheday'sworkoutclhtbeftobed。

6。Keepalogofallyouraghouseholdd>

7。Haveanexerforrainydaysaraveling。

8。Forthefirstfewmonths，dolessthanyouthinkyou。Itwillkeepyouingbaoreingyouavoidinjury，

&hehabitoftakiairsiheelevatororesoalator。

10。Dahyourapouse，withyourkids，withafriend—orevenbyyourselfwhenyou'realohehouse。

HowMuchExerciseDoYouNeed?

Itmaynotbeasmuthink。Theneral's1996reportonphysicaladhealthstates:"Physicalaeedoachievehealthbehendsthatpeopleofallagesgetaminimumofthirtyminutesofphysicalaodtensity（suchasbriskwalking）onmost，ifnotall，daysoftheweek。Thereportalsosaysthat，formostpeople，it'seveoexerciseharderandlonger。

&hatyourdailyminimumofthirtyminutesofphysicalactivitytakeplaceallatowillgetyourfat-buroasustainedmode。However，forthoseofyouwhoabsolutelyotorwillnotdoitallatohefollowingprovidessomebehoughresultswilltakelooachieve:Trythreeten-minutesessions（ortwofifteen-minutesessions）ofmoderatelyiy。Forexample，dote-ups，legIi。tis，stretdarmexerthem;takeabrisktelunchtime;rakesomeleavesanddoabitofvigoroushouseoryardworkfortenminutesbeforedinnerand。。。you'vedo!（Seealso"TransfYourInnerCouchPotato"onpage290）。

Aanizeyourexerciseistotthecaloriesyoubum（youknowI'mnotgoingtoaskyoutotthecaloriesyoue!）AgtorenownedreseardfouheCollegeAlurudyRalphPaffenbargerinhisbookLifeFit:AiveExerforOptimalHealthandaLongerLife，youshouldexpend1，500to2，000caloriesperweekfreatesthealthbehecaloridituretablesonpages298-300anddrawupyourplan。

AnimportaheAmeriCollegeofSportsMediendsthatyoui-bearingexeryourworkoutstwotothree（non-secufive）claysaweek。It'sreeyoudooeachofeighttotwelveexercisesthataddressmostofthemajormusthebody。Theouanisthatwhichwillcausefatigueateighttotwelverepetitions。Ondotwelvereps，stepuptheamouance。Ifyoudon'thavea，yonexpeweightdumbbellsorresistands，Ifyongetyourselfabookorvideothatshowsproperformfwithfreeweights（orbands），soyoudon'tinjureyourselfaofyourworkout。

TwoKindsofExercise

&exerbineaerobiaerobicactivity。

·Aerobicexeryactivitytha·increasesyourheartrateaoen。Everyyourbodyrequiresatsupplyofoxygen，andifyou'vebeenacouchpotatoforyears，manyofthosecellsarebeihisiswhyIassureyou:Onceyouayourselftularroutineofaerobicexercise，youwillbegierthanyoudidbefore。