Fitness: The exercise benifit on health and look anf best body physic

It will make your skin better

Aerobic exercise revs up blood flow to the skin, delivering oxygen and nutrients that improve skin health and even help wounds heal faster. “That’s why when people have injuries, they should get moving as quickly as possible—not only to make sure the muscle doesn't atrophy, but to make sure there's good blood flow to the skin,” says Anthony Hackney, an exercise physiologist at the

University of North Carolina at Chapel Hill. Train long enough, and you’ll add more blood vessels and tiny capillaries to the skin, too.

The skin also serves as a release point for heat. (See "Why Does My Face Turn Red When I Exercise?" for more on that.) When you exercise, your muscles generate a lot of heat, which you have to give up to the environment so your body temperature doesn’t get too high, Hackney says. The heat in the muscle transfers to the blood, which shuttles it to the skin; it can then escape into the atmosphere.

As little as 30 minutes of cardio three to five days a week will add six years to your life, according to research at the Cooper Clinic in Dallas. Do that plus a couple of days of resistance training and you'll not only live longer but also look younger, feel happier, have more energy, and stay slim. Ready for some inspiration for getting your move on? Keep reading for our timeline on the quick and long-lasting benefits of regular exercise.

It will make your body physics better and attractive

In order to create a body suited for a variety of physical…er, tasks, (yup, that was a sexual innuendo) you need to change up your workout from time to time.

Firstly, training variety keeps you motivated and leads to better results. How often you need to

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change things up is absed on your goal.
If you’re currently training to build muscle, you should make some adjustments to your program every 8-16 weeks.
For fat loss, you need to change things more frequently–roughly every 4-8 weeks.
In either case, the changes help you stay ahead of the body’s adaptation curve, which prevents stagnation and helps you avoid a plateau.
All of that said, it’s important to realize that there’s a fine line between changing it up to stay ahead of the curve, and blatant inconsistency–which is just as bad.
To avoid that, make sure of the following:

• Pick a program for your goal. If your goal is to get lean, use a fat loss program. If you want to gain muscle, use a muscle gaining program. This sounds simple, but it’s amazing how many people try to adjust one or the other to fit their goal. Building the ideal male body means using the right tool for the job, so don’t reach for a hammer when you need a screwdriver.
• Don’t “program hop.” If you pick a program stick with it for the entire length of time, even if you’re getting bored or want to change gears. Switching horses mid-race isn’t going to help you hit you goals any faster–in fact, programming hopping is the single biggest reason guys never achieve their ideal body, and instead go two-steps-forward-one-step-back forever.
• Use programs with build in periodization. Some might suggest that “training ADD” can inhibit muscle gains, that’s only true if you’re changing things haphazardly with no thought to programming. Truly great programs take the adaptation curve into account, and are designed in phases. The goal of the program doesn’t change, but the way you approach it changes with each new phase. Each phase builds on the last–this is called periodization, and it allows for consistent progress towards your ideal body. 

 

 

As You Work Out...

Your lungs are getting stronger. When you do cardio, your brain sends signals to them to help you breathe faster and deeper, delivering extra oxygen to your muscles.

Your motivation is at its peak. Thanks to a flood of endorphins, which trigger the classic runner's high, you feel psyched and energized.

You're fighting flab. "During typical cardio exercise, your body taps mainly fat for fuel," Olson says.

FIT TIP: Push yourself to go harder. The more intensely you do aerobic activity and the longer you do it, the more efficiently your body uses oxygen, and this boosts its fat-blasting power throughout your workout, Olson says.

 

Within One Hour of Exercise...

You're protecting yourself against colds, flu, you name it. Exercise elevates your level of immunoglobulins, which are proteins that help bolster your immune system and ward off infection. "Every sweat session you do can help strengthen your immune function for about 24 hours," says Cedric Bryant, PhD, chief science officer for the American Council on Exercise.

You're feeling zen. Mood-enhancing chemicals, like serotonin, dopamine, and norepinephrine, flood your brain for a couple of hours post-exercise and for up to a day if you've competed in an endurance event, like a marathon. Stress? What stress?

FIT TIP: Do intervals, on the elliptical or the treadmill or while running outdoors, and you may feel even happier. Women who did interval training in a recent study by Olson had a bigger boost in mood immediately following their workout than those who worked out at a steady pace.

You're blasting calories, even at rest. "For every 100 calories you burn during your workout, you can expect to burn 15 calories after," Bryant says. If you went on a three-mile run, you would torch about 300 calories, which could mean zapping an extra 45 later.

FIT TIP: To turbo-charge your calorie-incinerating quotient, strength-train at least twice a week. It will charge your metabolism so that you'll continue to burn calories for up to 38 hours, according to a study from Ohio University in Athens.

You're hungry. Now that you've burned through your energy stores, your blood sugar levels are dropping. Just how low they go depends on how much you ate or drank before your workout and how long and intensely you exercised, says Kristine Clark, PhD, RD, director of sports nutrition at Pennsylvania State University in University Park.

FIT TIP: If you exercised on an empty or almost-empty stomach, you're probably feeling light-headed or even nauseated or headachy. Your immediate food fix: A high-carb nosh, like a banana or half a bagel, will refuel you and kick-start your recovery. And don't forget to drink plenty of water with your snack. Intense or long workouts can leave you dehydrated

Referenced by :TIME , fitness , ROMAN