 BODY COMPOSITION:
-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 https://www.linkedin.com/in/briandanleyfitness https://www.facebook.com/BrianDanleyFitness |
