-INCREASES LEAN BODY MASS (i.e., muscle mass)
-DECREASES FAT MASS
-DECREASES SARCOPENIA
-MAY INCREASE FT FIBER AREA / ST FIBER AREA
-INCREASES MUSCLE FIBER SIZE (i.e., hypertrophy)
-MAY INCREASE MUSCLE FIBER NUMBER (i.e., hyperplasia)
HORMONAL SYSTEM:
-INCREASES GH RELEASE
-INCREASES INSULIN SENSITIVITY / GLUCOSE UPTAKE
-INCREASES TESTOSTERONE
SKELETAL SYSTEM:
-INCREASES BONE MINERAL DENSITY
-INCREASES BONE STRENGTH
-INCREASED BONE MASS
NERVOUS SYSTEM:
-INCREASES NEUROMUSCULAR CONTRACTION SPEED
-INCREASES MOTOR UNIT RECRUITMENT / SYNCHRONIZATION / FIRING RATE
-DECREASES CO-CONTRACTION
PERFORMANCE:
-INCREASES STAMINA
-IMPROVES BALANCE / AGILITY / GATE
-INCREASES STRENGTH
-INCREASES POWER
-INCREASES SPEED
-INCREASES ENDURANCE
-INCREASES FLEXIBILITY (ROM)
-IMPROVES COORDINATION
-INCREASES BIOMECHANICAL EFFICIENCY
-IMPROVES POSTURE
-DECREASES REACTION DURATION
-DECREASES RECOVERY DURATION
-INCREASES RESISTANCE TO FATIGUE
-INCREASES ADAPTATIONS (e.g., specificity, overload)
CARDIOVASCULAR SYSTEM:
-INCREASES CAPILLARIES (increases vascularization)
-DECREASES CAPILLARY DENSITY (due to increased muscle mass)
-DECREASES MYOGLOBIN DENSITY
-DECREASES RHR
-DECREASES MHR
-INCREASES VENTRICULAR WALL THICKNESS
-MAY DECREASE RESTING BLOOD PRESSURE
-INCREASES HEART CONTRACTILITY
-INCREASES STROKE VOLUME
-INCREASES MYOCARDIAL EFFICIENCY
PULMONARY SYSTEM:
-INCREASES MAXIMAL OXYGEN UPTAKE RATE (esp. circuit training)
-INCREASES OXYGEN SATURATION
METABOLIC SYSTEM:
-INCREASES METABOLIC RATE
-INCREASES FFA MOBILIZATION
-INCREASES ENERGY EFFICIENCY (e.g., ATP, glycogen)
-INCREASES FUEL SUBSTRATES (e.g., ATP, CP, glycogen)
-INCREASES ENERGY STORAGE CAPACITY (e.g., glycogen, protein, triglycerides)
-INCREASES ANAEROBIC ENZYME ACTIVITY (e.g., phosphogen, glycolytic systems)
-INCREASES MUSCLE PROTEIN SYNTHESIS
-INCREASES LACTIC ACID TOLERANCE
-DECREASES LACTIC ACID RELEASE
-INCREASES FAT / CARB BREAKDOWN
-DECREASES MITOCHONDRIAL DENSITY (due to increased muscle mass)
COGNITIVE SYSTEM:
-IMPROVES SELF-ESTEEM
-IMPROVES CONFIDENCE
-IMPROVES CONCENTRATION / FOCUS
-IMPROVES MOOD
-IMPROVES SLEEP QUALITY
-IMPROVES CREATIVITY
-INCREASES MENTAL RELAXATION
-DECREASES DEPRESSION
-DECREASES MENTAL DECLINE
IMMUNE SYSTEM:
-INCREASES IMMUNITY
CHRONIC DISEASE RISK:
-DECREASES TYPE-2 DIABETES RISK
-DECREASES HEART DISEASE RISK
-DECREASES CANCER RISK (e.g., colon, breast)
-DECREASES ARTERIOSCLEROSIS RISK
-DECREASES OBESITY RISK
-DECREASES OSTEOPOROSIS
-DECREASES STROKE RISK
-DECREASES OSTEOARHRITIS RISK
-DECREASES GALLBLADDER DISEASE RISK
-DECREASES ALZHEIMERS DISEASE RISK
QUALITY OF LIFE:
-IMPROVES THERMOREGULATION
-DECREASES LOWER BACK PAIN RISK
-DECREASES ANXIETY
-DECREASES STRESS
-DECREASES MORTALITY
-DECREASES MORBIDITY
-DECREASES RISK OF FALLS
-DECREASES FRACTURE RISK
-DECREASES DIGESTION DURATION
-DECREASES ARTHRITIC PAIN
-DECREASES JOINT PAIN
-DECREASES CHRONIC PAIN
-DECREASES MUSCLE WEAKNESS
-DECREASES MUSCULAR IMBALANCES
-INCREASES JOINT LUBRICATION
-IMPROVES ABILITY TO PERFORM ACTIVITIES OF DAILY LIVING
Brian Danley, CFT
"Motivation is what gets you started. Habit is what keeps you going."
408-688-1586 (cell)
briandanleyfitness.com
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