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Jacob Sparkes

Ms. DeBock

English 4 Honors 2nd Block

April 6, 2017

The Benefits of Exercise

After World War two the world was exposed to mass production and manufacturing of

food and food products for the first time in history. As these processes became normalized in

society the human race no longer had to worry about getting enough food but rather where to buy

it or how to serve or consume it. This happened to humans and in the span of 100 years and

changed people from worrying about not having enough to eat to becoming too fat to properly

function and dying of complications due to a diet consisting of processed foods. With this net

gain in weight of which the human race is experiencing comes a growing desire to lose weight or

improve health without majorly changing one's diet. The only way to do such a thing is to burn

more energy than one consumes through physical activity. Commonly known as exercise,

humans must challenge their bodies for a period until reaching or exceeding the amount of

energy consumed. There are an abundance of advantages to exercising regularly in this project a

few of the most important types of exercise will be revealed with results such as increased

strength, improved balance, more flexibility, prolonged endurance, and extensive fat loss.

Without the ability to move freely life would become very difficult and could lead to a

more sedentary lifestyle. To counter this there are many forms of exercise to increase flexibility.

One of these such forms is called Tai Chi, invented in the middle ages in China by a Taoist monk
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named Chang San-Feng. Tai Chi is often practiced in serene settings such as next to a calm body

of water and involves slow, calm, dance-like movements (Ebsco). Recently this martial art form

has spread from eastern Asia to the U.S due to the plethora of benefits that it provides the elderly

(Ebsco). Tai Chi is a low intensity form of exercise that gently adds fluidity and balance to the

practicer (Ebsco). These benefits prevent many slips, trips, and falls among the elderly who

practice this activity, obviously benefitting them with a longer, higher quality life. With this

exercise being so lenient on the body it is a great activity for anyone to start exercising from the

oldest person on earth to a small child with an interest in exercise. In trials completed by 26

institutions examining the effects of Tai Chi on high blood pressure, 85 percent reported some

form of reduction in blood pressure (Ebsco). It has also been found that Tai Chi can counter the

effects of Osteoarthritis and Rheumatoid arthritis by increasing flexibility and reducing pain. Tai

Chi has many long term benefits and is beneficial for anyone of any age, it has the power to

improve flexibility, improve heart health, and counter painful joint problems.

Strength is a very necessary ability required to even just survive on the face of the earth.

Most if not all of the average humans muscles are used on a regular basis. With increased

strength comes independence, ability to complete new tasks, and to perform tasks more

efficiently than before. These reasons alone are enough to at least ponder the prospect of training

ones muscles through calisthenics. Calisthenics is a form of weight training in which the

performer challenges the muscles with ones own body weight. Calisthenics is made up primarily

of a type of movement known as a compound movement, compound movements force the body

to use multiple muscles to work together to move the body in a certain way (Edgley). This use of

multiple muscles uses a significant amount of energy making it extremely beneficial for weight
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loss (Edgley). In addition to training multiple muscles at a time in almost every calisthenic

movement the core is utilized to stabilize the lower body which requires lower and mid back

muscles working in unison with abdominal muscles (Edgley). Studies on calisthenics have

proven that it is the perfect weight ratio to maximize muscle growth (Edgley). Even looking back

through history one cant help to notice that some of the most successful nations that rose to

power utilized calisthenics as a method to strengthen their forces (Edgley). For example the

spartans relied on simple bodyweight exercises such as the push-up, chin-up, and lunge (Edgley).

Even the United States Navy seals have recognized calisthenic training as an important staple of

their fitness regimen (Edgley). Clearly Calisthenics has had a place in our world as a practical

and effective way to gain muscle mass and improve strength.

If one was looking for an exercise type that does it all Yoga would be the most

qualified exercise type. Yoga began being practiced in India and surrounding areas around the

fifth century bce by an Indian scholar named Patanjali (Saral). Although similar to Tai Chi in

physical ways and benefits, yoga has mental and spiritual components to it that make it superior.

Yoga helps to build strength and mental sharpness and cleanses the body, unlocks energy paths,

and raises ones level of consciousness (Saral). This peaceful, low intensity exercise type is made

up of a blend of exercises requiring muscular strength, endurance, flexibility, and breath control

(Saral). This form of exercise has been shown to lead to the mastery of emotion and mind, if

learned to its fullest extent it enables people to control several autonomic bodily functions such

as respiration, blood flow and heart rate (Saral). If one has the ability to control such bodily

functions the limits of an individuals health benefits are boundless. Because yoga is so breath

oriented it tends to improve the respiratory systems of participants. Students from Ball State
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University found that in a period of fifteen weeks, participants who practiced yoga improved

their lung capacity by 10 percent (Saral). This kind of benefit has the potential to reverse lung

damage to smokers. Yoga has been found to prevent cardiovascular disease when paired with a

diet (Saral). This peaceful exercise even can reverse common physical impairments that come

with age. Marian Garfinkel, a researcher that studied and taught yoga, found a positive

correlation between yoga and the reduction of negative effects of Carpal Tunnel syndrome. Yoga

is beneficial for everyone in many ways and with such a low risk exercise there is little to no risk

associated with it.

There has yet to be a cardiovascular based exercise type presented, but that doesnt mean

that it is not one of the most healthy and important types of exercise one can do to improve their

body. High intensity interval training was invented by Doctor Woldemar Gerschler in the 1930s

for athletic training (Horowitz). To perform this exercise, one must exert their cardiovascular

system to its full potential then rest for a small period before continuing with the high intensity

cardiovascular training. This type of training is feasible with many different types of activities

such as swimming, sprinting, circuit training, or biking. The idea behind this form of training is

that the bodys heart rate is maximized in short periods of time increasing heart rate consistently

which burns fat very effectively (Horowitz). This is definitely the most effective exercise for fat

loss not only in this project, but maybe even ever in existence. In addition to being an effective

way to lose fat, HIIT has also been found to improve insulin sensitivity in just two weeks

(Horowitz). High intensity interval training is known for preventing cardiovascular disease, type

two diabetes, and obesity (Horowitz). This form of exercise is popular among athletes who strive

to maintain muscle and keep a low body fat percentage. The only downside to this style of
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training is the physical strain it puts on the body. This strain could lead to injury down the road if

preventative stretching is not used. This strain also could increase the risk of the exercise too

much for the elderly to become involved in. Overall high intensity interval training is a very

effective way of maintaining muscle mass while keeping ones body fat low.

Most of what has been presented here could be considered uncommon or unorthodox, but

classic weight training will always have a place as an effective, healthy exercise. Weight training

has been around for a very long time and many of its advantages have already been revealed.

Lifting weights increases bone density and strength, adds muscle size and strength, it also helps

with weight loss and weight control, and lowers risk of bone related injuries (Harmon). Weight

lifting has many mental health benefits in addition to its physical ones it helps with sleep and

sleep quality, improves ones mood, and eases anxiety (Harmon). The act of lifting weights also

provides a hidden afterburn effect by speeding up the bodys metabolism to help restore muscle

destroyed during the workout (Harmon). This muscle that has been built will also require energy

just to continue to exist on ones body resulting in fat loss. There are many different theories on

how much weight should be lifted or how many repetitions one should be completed but

generally it is up to the individual participating. Weight lifting is great for heart health as it is

shown to reduce blood pressure and LDL cholesterol while encouraging HDL cholesterol

(Hines). It can also be beneficial for people with diabetes as lifting weights requires a lot of

energy which will burn off of sugar stores resulting in a more stabilized blood sugar level

(Hines). When done with correct form weight lifting is very safe and will not cause injury which

makes it eligible for many. This is a great exercise that is healthy for both men and women

despite untrue rumors that women will become large and muscular. To gain large muscle mass a
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significant amount of testosterone is required, women are incapable of producing this much

testosterone. Most people are capable of lifting weights making it a great activity for people

anywhere from a teenager to the elderly.

In conclusion there are many different types of exercise out there all with different

purposes. It is up to the individual to decide which type to choose. When choosing an exercise

type one must consider the benefits, disadvantages, requirements, feasibility, and long term

effects. Its always a good idea to choose what works best for oneself as opposed to what is cool

or popular. Its always beneficial to exercise but a fitness regimen combined with a healthy diet

is always the most beneficial and effective way to stay in good shape.

Works Cited

Ebsco Cam Review, Board. "Tai Chi." Salem Press Encyclopedia of Health, January.

EBSCOhost

Edgley, Ross. "Conquering Calisthenics." Muscle & Fitness, vol. 77, no. 4, Apr. 2016,

pp. 92-99. EBSCOhost

Harmon, Angela. "Weight Training." Salem Press Encyclopedia, January. EBSCOhost

Hines II, Dwayne. "Good Things Come to Those Who Weight." American Fitness, vol. 19, no.

6,Nov/Dec2000,p.48.EBSCOhost
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Horowitz, Daniel. "High-Intensity Interval Training (HIIT)." Salem Press Encyclopedia,

January. EBSCOhost

Saral, Tulsi B., PhD. "Yoga." Magills Medical Guide (Online Edition), January. EBSCOhost