OUTLINE: “Benefits of Physical Exercise”

I. Physical exercise: Physical exercise is the performance of some activity in order to develop or maintain physical fitness and overall health.
a. Physical exercise is considered important for maintaining physical fitness including healthy weight; building and maintaining healthy bones, muscles, and joints; promoting physiological well-being; reducing surgical risks; and strengthening the immune system.
b. Proper nutrition is at least as important to health as exercise. When exercising it becomes even more important to have good diet to ensure the body has the correct ratio of macronutrients whilst providing ample micronutrients, this is to aid the body with the recovery process following strenuous exercise.
c. Proper rest and recovery is also as important to health as exercise, otherwise the body exists in a permanently injured state and will not improve or adapt adequately to the exercise.
d. Frequent and regular exercise has been shown to help prevent or to cure major illnesses such as high blood pressure, obesity, heart disease, Type 2 diabetes, insomnia, cancer and depression, and many more diseases.

II. Regular physical activity can also help reduce or eliminate some of these risk factors:
High blood pressure- Regular aerobic activities can lower blood pressure.
Cigarette smoking- Smokers who become physically active are more likely to cut down or stop smoking.
Diabetes- People at their ideal weight are less likely to develop diabetes. Physical activity may also decrease insulin requirements for people with diabetes.
Obesity and overweight- Regular physical activity can help people lose excess fat or stay at a reasonable weight.
III. Depression and exercise: Regular exercise can be an effective way to treat some forms of depression. Physical activity alters brain chemistry and leads to feelings of wellbeing. Exercise can also be an effective treatment for anxiety. Some research studies indicate that regular exercise may be as effective as other treatments like medication to relieve mild to moderate depression.
a. Everyone feels sad from time to time, but depression is characterized by prolonged feelings of sadness, dejection and hopelessness. One in four women and one in six men will suffer from depression at some point in their lives. b. Depression is a complicated illness, which can involve a number of contributing factors, such as genes, environment, diet, lifestyle, brain chemicals, psychology and personality. c. Depression, health and heart attacks:On average, depressed people only exercise about half as much as people who aren’t depressed. This lack of cardiovascular fitness puts a depressed person at an increased risk of heart attack. It also seems that depression and exercise influence each other – a sedentary lifestyle increases the risk of depression, and depression increases the likelihood of a sedentary lifestyle. d. Exercise study :One research study compared the effects of exercise and drug therapy in treating depression in older people. The 156 depressed men and women were divided into three groups. Over 16 weeks, one group took antidepressants, the second group undertook an aerobic exercise program, and the third group used both medications and exercise.
IV. The cost of inactivity: If exercise and regular physical activity benefit the body, a sedentary lifestyle does the opposite. According to analyses by Graham Colditz, a professor of epidemiology at the Harvard School of Public Health, the direct medical cost of inactivity is at least $24 billion a year. An analysis of health-care costs by a team from the federal Centers for Disease Control and Prevention suggests that because individuals who are physically active have significantly lower annual direct medical costs than those who are inactive, getting people to become more active could cut yearly medical costs in the U.S. by more than $70 billion.

V. Weight training exercises for a bigger, stronger chestA powerful chest is something everybody recognizes. Almost anybody can improve his/her chest by lifting weights with only the smallest bit of know-how. Now, we show you how you can be successful building a stronger chest with these weight lifting exercises.
· Incline dumbbell presses
· Flat dumbbell presses
· Incline dumbbell flyes

Training Exercises for Rock Hard Abs
a. Exercises for rock-hard abs:Developing a washboard set of abs takes more than just a few minutes a day on some trendy ab cruncher. Like any other muscle group, your midsection needs to be trained in accordance with the proper principles of resistance exercise.
· Crunches
· Reverse crunches

b. Biceps and Triceps Weight Training Exercises
WEIGHT LIFTING FOR BIG ARMSThere's something just so gratifying about having lean, well-shaped biceps and triceps that it makes all the hours in the gym seem well worth it.
· Standing barbell curls
· Incline dumbbell curls
· Lying overhead triceps extensions
· Single-arm seated overhead triceps extensions
· Flat bench triceps dips

c. Weight Lifting Exercises for Leg Muscles
WEIGHT TRAINING EXERCISES FOR STRONG, MUSCULAR LEGSHere's something interesting I've noticed about weight training for legs: if you work them, they'll grow. There are plenty of hardgainers out there who have trouble developing their arms, back, or chest, but for some reason, I've never met anybody who can't get their legs to grow.
· Free-weight squats
· Dumbbell lunges
· Stiff-legged deadlifts



WORKS CITED: REFERENCES

www.familydoctor.org
www.en.wikipedia.org/wiki/exercise
www.fi.edu/biosci/healthy/exercise
www.americanheart.org
www.betterhealth.vic.gov
www.hsph.harvard.edu
www.weight-training.realsolutionsmag.com