Exercise as well as your Body

 

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How Exercise Affects Your Body and Mind

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How exercise benefits your body

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The Best Workout for Your Body Type

Video taken from the channel: BRIGHT SIDE


You might consider redefining exercise as any activity that unites your mind and body and reduces your stress level. In fact, high levels of stress have been linked to weight gain, and certainly. Exercise is a must for anyone and everyone. Even the leanest person on earth can have a lot of cholesterol in the body.

Just 10 to 20 minutes every day can save you from a lot of deadly life threatening diseases. That’s all the amount of time you need to allocate to move your muscles and get you heart to beat. Exercise can provide stress relief for your body while imitating effects of stress, such as the flight or fight response, and helping your body and.

Bodyweight exercises are moves that use only your body’s weight as resistance, such as pushups and lunges — no equipment needed. They’re a. The main goal of the exercises should be to train your lower body muscles in a balanced manner. This not only makes your lower body look more aesthetic and proportional, but it also greatly decreases your risk of injury. So how do we do this?

Strapping on a pair of ankle weights before your workout instantly ups the challenge, allowing you to strengthen even your tiniest muscles. And with the right ankle weight exercises. The squat is another classic lifting exercise that is especially beneficial to the lower body.

The exercise directly works the hips, hamstrings and glutes. It also indirectly strengthens your core and even your upper body if done with weight. Amateur weightlifters oftentimes focus. 2 days ago · The workout itself is split into a lower-body circuit focused on intervals that target your quads, hamstrings, glutes, and thighs; an ab circuit for your deep abs, six-pack muscles, and obliques.

Exercise helps your heart pump more efficiently. If your heart is fit, it has to work less hard to pump blood, and the force through your arteries decreases. When you exercise, your body releases chemicals called endorphins.

These endorphins interact with the receptors in your brain that reduce your perception of pain. Endorphins also trigger a positive.

List of related literature:

Benefits of habitual exercise include slowing the decline in aerobic capacity, cardiovascular fitness, flexibility, and loss of muscle mass that inevitably occur with aging.

“Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform” by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform
by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
Human Kinetics, 2004

To complement this aerobic activity, older adults should also engage in muscle-strengthening activity or resistance exercises on at least 2 nonconsecutive days each week.

“Lifestyle Psychiatry” by Douglas L. Noordsy, M.D.
from Lifestyle Psychiatry
by Douglas L. Noordsy, M.D.
American Psychiatric Association Publishing, 2019

In the short term, following a specific workout program can make some changes to your body, but for the best results, exercise has to become a habit, one that you practice for the rest of your life, like brushing your teeth or putting on some clothes before leaving the house.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

Exercise also encompasses resistance training (or weights training), which improves muscular strength and endurance by working against a force that “resists” the body’s movement, and flexibility exercises such as stretching which maintain improve the range of motion around a joint.

“Introduction to Human Nutrition” by Susan A. Lanham-New, Thomas R. Hill, Alison M. Gallagher, Hester H. Vorster
from Introduction to Human Nutrition
by Susan A. Lanham-New, Thomas R. Hill, et. al.
Wiley, 2019

Exercise can increase lean body mass and improve heart and lung function, immune function, cognitive function, muscular strength, flexibility, bone density, balance, and mental health.

“Introduction to Kinesiology: Studying Physical Activity” by Shirl J. Hoffman, Duane V. Knudson
from Introduction to Kinesiology: Studying Physical Activity
by Shirl J. Hoffman, Duane V. Knudson
Human Kinetics, Incorporated, 2018

Additionally, adults with excess body fat may benefit more from resistance exercise training, contrary to the commonly held belief that they should focus on aerobic exercise training.

“Physiology of Sport and Exercise” by W. Larry Kenney, Jack H. Wilmore, David L. Costill
from Physiology of Sport and Exercise
by W. Larry Kenney, Jack H. Wilmore, David L. Costill
Human Kinetics, Incorporated, 2019

Today, scientific research and popular culture have popularized the notion that regular exercise can increase lean body mass, heart and lung function, immune function, blood vessels, blood flow, muscular strength, flexibility, bone density, balance, and self-esteem.

“Introduction to Kinesiology: Studying Physical Activity” by Shirl J. Hoffman
from Introduction to Kinesiology: Studying Physical Activity
by Shirl J. Hoffman
Human Kinetics, 2013

What about habitual physical activity, such as walking to the shops or cycling to work?

“Psychology of Physical Activity: Determinants, Well-being, and Interventions” by Stuart Biddle, Nanette Mutrie
from Psychology of Physical Activity: Determinants, Well-being, and Interventions
by Stuart Biddle, Nanette Mutrie
Routledge, 2001

Outside cardiovascular health, exercise has been shown to reduce the risk of osteoporosis, cancer, depression, and cognitive decline.

“Encyclopedia of Sports Medicine” by Lyle J. Micheli, M.D.
from Encyclopedia of Sports Medicine
by Lyle J. Micheli, M.D.
SAGE Publications, 2010

In addition, exercising will improve how you feel about your body.

“The Gift of Sex: A Guide to Sexual Fulfillment” by Clifford Penner, Joyce J. Penner
from The Gift of Sex: A Guide to Sexual Fulfillment
by Clifford Penner, Joyce J. Penner
Thomas Nelson, 2003

Oktay Kutluk

Kutluk Oktay, MD, FACOG is one of the world's foremost experts in fertility preservation as well as ovarian stimulation and in vitro fertilization for infertility treatments. He developed and performed the world's first ovarian transplantation procedures as well as pioneered new ovarian stimulation protocols for embryo and oocyte freezing for breast and endometrial cancer patients.

Mail: [email protected]
Telephone: +1 (877) 492-3666

Biography: https://medicine.yale.edu/profile/kutluk_oktay/
Bibliography: oktay_bibliography

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68 comments

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  • really very knowledgeable!!! well lucky that I am a Mesomorph. Now I know why it is relatively easier for me to gain or loose weight.

  • I´m something between endomorph and mesoporh…
    I had really big belly and skinny arms, but after a month I have loosen few pounds on the belly and i can finally do 10 push up in a row, but this video also helped!

  • This is the 4th time I’m doing this workout. I trained some isolation in between (mainly shoulders) and as an example I can do 15 seconds of l sit (feet still below hands unfortunately) but the first time I tried that it was only 10 seconds with tucked knees so yeah this workout is killer.

  • In Ayurveda, a 5000 year old healing system from India, this is called Vata, Pitta and Kapha. Dr. Sheldon’s idea come from Ayurveda undoubtedly:)

  • The video assumes that thin people are looking to bulk up and plus size people are looking to get skinny. Exercises should be based on utilizing the body you naturally have rather than wholly focussing on aesthetics. Look at strong men and powerlifters. They use their bulk to their advantage and do not plan on slimming down. Long distance runners, on the other hand, don’t think about bulking up; but both categories are insanely fit. People come in all shapes and sizes. I think it’s more important to eat healthy, exercise regularly, and not worry about looking like somebody else. The body will adapt and find a shape that’s optimum for you.

  • Hi, this is probably one of the best tutorial videos I have seen for free flow movement. I was wondering if you can make another video with the same routine but as a “Follow Along With You Video” and have a timer in the video as well.

  • Can you please help me. I am not sure what I am but I really need to know. I look quite built, a little shorter than average an average teen boy but have a pillow like belly. I have muscles in my chest, arms and legs but my core is out of proportion!! (I look quite odd) What am I?

  • I used to be a ectomorph for the first 38 years of my life, never gained a pound long limbs lean and ripped body type. When I became a truck driver I started gaining that much needed bodyweight I was always wanting, but I let it get too far and now I am a endomorph

  • Guys if you do this (I’ve only been doing it for 2 days) you will feel so much better trust me. I have had so much for energy and obviously I haven’t seen a different but I feel better

  • if you’re doing the proper training, 1750 calories is probably wayyyyyy too few for you. you need to have a surplus of calories to gain muscle. just make sure you eat the right things. at the absolute most, genetics will only account for 30-50% of your muscle gains, so don’t worry about it, you’ll reach your goals:)

  • The girl doing punches in the video should tie her hair for better presentation.she used to nod in between to keep her hair backward.

  • I will try to do that for 2 weeks straight and keep you updated.

    I already started yesterday so here are the results:

    Day 1: I’m very out of shape so the exercises were pretty hard. I haven’t lost any weight (of course).
    Day 2: My whole body hurts and it was even harder doing the exercises today. I couldn’t do the last one and I’m literally dying.

  • Being a mesomorph its actually kinda hard to convince myself to go work out because I really want to look more masculine but I also just wanna sleep and eat chips all day but that gets me no where…

  • I’m probably, somewhere in the middle of Endomorph and Mesoforph, because I can grow muscles quite easily, and it’s not too hard to lose weight

  • Theres a lot of bs. Ectomorphs can still can jacked but it is harder for them. Mesomorphs dont loose their bulkyness fast at all because muscle doesnt work like that. Also wish u would have mention the difference broad shoulders vs skinny or big waist makes to your body type

  • Your voice is so damn soothing dude I’m getting a relaxing dose of ASMR with my exercise video. A good deal.
    Oh yeah, another excellent video too (:

  • Wow, great exercises and clear instructions (even for beginners). I will try them out today. However I lack a pull up bar or something similar. What can I use instead or do you have any tips for this?

  • This has been my workout for like 3 months and I see a huge results! It really worked! From 60+kgs. to 50 kgs now!!! Especially, I added some workout routines that also focus on other parts of the body to make it more effective, also I eat less carbs, more proteins, veggies and fruits. I also avoided sweets.

  • lwish you and your family aprosperous and prosperous watched your clip verywell haupeyou come over to supportmy hause yrow together

  • As someone who can’t do pretty much any of this, I really appreciate the warm-up and beginner information. I hope they can help me get to where I can do it.

  • I feel like it’s mostly mesomorphs that searches for this video because we’re something in the middle. Endo and echdo’s mostly know their body type.

  • To everyone who is doing this, MAKE SURE YOU STRETCH AFTER EVERY TIME YOU DO THE WORKOUT! I can not stress enough how important it is to stretch after working out. Your muscles will be sooo tight if you don’t stretch, especially if your a beginner. Stretching will help loosen up your muscles since you were just tightening them and make it easier for you to continue your workout routine the next day because you won’t be as sore since you stretched. Take it from me, I’m a competitive dancer and we have an hour exercise class every week. I always stretch after because if I don’t I really regret it the next day when I have to go back to dance but get in trouble because I can’t do anything since I didn’t stretch. Bottom line. Stretch. Or you will regret it tomorrow. Lol this was long but this is important so yeah ����

  • Some professionals say that the more you sweat the more weight you lose. I sweat way more durning the average person when working out and here I am ����

  • Amazing video bro.
    As a traceur since my 14’s i had lots of contact with climbing and this was one of my favourite exercises as a parkour athlete.
    Durning these quarantine days i’m having to do what i can to fight procrastination and keep training instead of just goofing around, just hanging out xD
    Thanks for your dope content, hugs from Brazil ❤��

  • Started Yesterday, will try and update. I’m gonna do it for three weeks so it becomes habit. I won’t update every day, but I’ll try to every 3-4 days. Like to remind me��

  • Me during quarantine: Trying to get fit and skinny before lockdown. What i end up doing gaining too much weight and doing intense workouts����������
    My friends during quarantine: Trying to gain extra weight because they are too skinny. What they end up doing losing more weight.��

  • Today i complete my 2 week workout and really i lost 5 kg and i am very very happy and i am only increase plank time
    Thank you bright side

  • I’ve never been able to do push-ups. This just feels killer on my wrists. Honestly praying I get strong enough to do these one day.

  • im honestly needing to diet, im in between 48-49kg and I’m only 12 as well as my thighs are getting quite big! my older sister and me are the same weight and I’ve been trying to workout for 3 days already but no improvement whatsoever. please let me know if this works, im in need to lose weight (maybe around 8-10kg) im going to try this out and see if there’s any improvement.

    day1: no improvement so far because It’s day1 and ive just started but that’s okay.

  • Its already 1 week of doing this workout, a 16 min upper body Roberta’s workout, Lucy’s 4 min arm workout and 100 crunches a day and the results are amazing!!!!! I never did dieting and I didn’t ate healthy too!! But still I can notice my whole body changing and I love the results, so just wanna say thank you

  • Started it in this lockdown period, today is 05/ 07/2020….schools are being closed, so no prblm regarding having less time to do the exercises….I’ll surely do it for the whole month and let’s see if it’s effective or not…I will update if any type of change is there…..wish me a lot of luck guys….����.

  • What else. Uhhhhhm I’m on the ectomorph side with a little of meso, got some Conor McGregor type action going. Yeah they said compound movements but then said crunches which is not a compound and also calisthenics are not gonna build that much muscle at ALL for guys like us

  • I think I’m in between an ectomorph and a mesomorph, I’m lean butI can pick up muscles pretty easily and eat like a man. Like a few days of muscle exercises and I can see the difference.

  • I have been doing these exercises since past 3 weeks. I don’t really follow a kind of diet,I just avoid eating a lot of junk food. I have not really got slimmer but I have lost some weight. I have seen some changes in my body,earlier when I would perform these exercises then I would get really tired but now that doesn’t happen. I feel really fit now,I know that most of u guys are just watching this but trust me this will help you to stay fit and don’t just give up. I know that some of these exercises are difficult for the first time, but once if u start doing these then u will get use to it.

  • Really love this video, so inspirational to watch you perform these exercises! Would you consider doing a companion video about your daily diet, supplements, etc. to help us optimize body performance?

  • Okay so I just started exercise today….Let’s see how much i can loss mu weight…
    I’ll keep updates after a week and now i am 40kgs and i want to 30kgs

  • Hey guys! Have you already tried this workout? If so, please, share your results!

    Also, try these exercises to lose thigh fat https://www.youtube.com/watch?v=-RfsfNsp1vs

  • Just to say thanks for posting this. I started the workout in March not able to do much could hardly roll into the pistol squats. Now six month later I’m holding the tucks on bars in 3x 3 reps, doing pistol squats while my coffee brews. Smashed my first 7a on a slab at the gym that hand a downward left-handed push and two one leg stands on 5 mm holds. Keep smashing it:)

  • Thanks for putting different variations to build up to a movement, i find my shoulders are very tight when both arms are extended backwards so i’ll def start against a wall and work up. Thanks again!

  • Lad I got so lucky I’m a mesomorph with a muscle disability which means a work out for me can be 2 to 3 times more effective the downside is I’m in constant pain and agony from simple things bcs my muscle fibres tear so easily

  • I’m going to try this with no diet! Just not drinking soda and eating chips or candy for 2 weeks! And eating smaller portions but I’m not following any diet plan I’ll keep you updated I weigh 160 and I’m 13.�� I feel so bad and I feel in my lowest point my family always bullies me and so do my friends. So hopefully this will work. THESE WILL BE REAL RESULTS doing this morning and night

  • Did you ever felt more tired after laying on the couch for hours, than going out for a run? What gets YOU out of the couch? Share your #GetActive tips to #GetOffTheCouch.

  • This is a really good video, We tracked down an article about Benefits of Different Exercises let’s checkout https://www.entirestrength.com/benefits-of-different-exercises-vasa-fitness/

  • Even if I’m not a climber, your tips are still good for various purposes, and that’s why I love seeing your content, keep going man!

  • 8:24
    “pistol squats”
    I was wondering if you were gonna do these. Haha. Those are damn near the hardest thing I’ve ever tried to do.

  • Yep I’m a mesomorph. So I wanted to get into shape, started jogging for an hour everyday and weight lifting 3x a day… I lost weight so fast that people thought I was anorexic ��. Did I mention I was eating anything I wanted? Pizza, burgers. Reason I’m confused why people are always on low carb diets. That’s a mesomorph

  • Your voice was so calm, had me thinking I was def ready for intermediate level. Turns out my gym routine being nonexistent for a month knocked me back down to beginner level. That said, I appreciate the appropriate scaling for each move. Can’t wait to be back on my feet again. thank you.

  • After doing this workout I just want to mention that it’s overall quite heavy on the wrists. So make sure to warm them up maybe even a little bit more than suggested. Especially when you haven’t been climbing/bouldering for longer or are starting on working these muscles and tendons. There are a few videos on that including other movements in the calisthenics section of youtube.

    Other than that, awesome workout with fair progressions and your calm explanations really add up to it. Oh, another suggestion: maybe you could show a couple more reps per progression. I was rewinding a few times to comprehend the full motions in detail.
    Anyway, thanks alot.

  • Thanks for the great workout!
    Could I use this as a regular workout, to support my climbing performance? For example use it every other day with climbing or maybe two times per week?

  • If I’m doing the hole workout, am I supposed to do 3 sets of each exercise and go on to the next after finishing every set or do 1 set for every exercise and then the second set and so on?:)

  • i really like this video, the only problem is finding a place to hang in my house, but that’s a minor thing, i think i’ll replace the pull-ups with rows, a question, how much rest do you recommend between sets? thank you.

  • Great workout, I definitely feel it in my back and shoulders the next day. Only one problem I can’t do the handstand walk no matter how hard I try �� I get stuck halfway up. Is there an easier version I can try to work my way there? All the other exercises I can do the beginner version easily or do the intermediate like the pushups are easy and I’m starting to get the tuck planche and L-sit too. What muscles am I missing for the handstand walk up the wall? ��

  • I am something kind of between every single one of them. I have the height of an ectromorph, built of a mesomorph and bell belly of an endomorph.

  • Really enjoyed the workout and the variations for different ability levels. I would have really appreciated if there were a few more reps shown though to make it a little easier to follow along to I had to re-wind a lot! Excited for more content like this through isolation to prepare for getting back onto the wall when this is over

  • Wow, “warm up”, “for Beginners”, “step by step Evolution”, “use this at your home”… this Video has it all! Very impressive work.

  • So ima edit this every day
    Day one: it was pretty hard and no difference (duh)
    Day 2: still no different (obviously) and the workout was easier
    Day 3: ok the workout was way way easier and I’ve been eating healthy and I have lost 2 pounds and it’s only the third day! But I don’t see a difference and that’s fine!!

  • I do not understand how you perform external rotations at 1:07. I’ve tried them and it seems impossible for me. I stand in a push up possition, with straight arm and aiming for rotations but I have literally no mouvement amplitude there

  • I love how there are guys like this with better physiques than Bruce Lee, but nobody gives af because he’s not a super star. I love how nicely you do the movements! This is a great video, even for a non-climber like me. Thanks for sharing. You’re doing great work.

  • Hey guys, if you are looking
    for more interesting information on the above video. just click here:
    https://sabflix.com/4314/how-to-be-at-your-peak-health/

  • This is the best ‘calisthenics progressive guide’ I have ever watched, thank you! Can’t believe I found this in climbing category lol

  • Starting 48 Kgs for 30 days
    DAY 1: Its pretty hard but I’m doing it with breaks
    DAY 2: My whole body hurts but its easier to do than yesterday
    DAY 3: My weight has reduced by 0.5 Kgs even though my muscles are still sore I can do the exercises without much difficulty
    DAY 4: Except for the squats everything else is easier to do,I cant see much of a difference in my body till now
    DAY 5: My muscles dont hurt anymore and there are slight visible changes especially the thighs. Its starting to get toned
    DAY 6: Its DONE!! for the day but today seemed harder than usual

  • TIMESTAMPS
    Elbow plank 1:00
    Leg-up plank 1:32
    Side plank 2:19
    Climbing plank 3:14
    Squats 3:58
    Lunges 5:17
    Belly push-ups 6:11
    Shoulder circles 7:19
    Punches 8:24
    Push-ups 9:25
    Lifting 10:35
    Mountain climbers 11:32
    Burpees 12:47

  • It is definitely important to consider the holistic effects of exercise. It’s not just about looking good, it’s also about feeling good! It also helps develop virtues: you really have to push forward through difficulty, becoming a better person in the process!

  • Am I the only one who watch this vid not bcs of school? I really love working out and want to know the benefits to motivate myself to do more

  • who else is here because while your toe was in your coffee mug u were whatching the bottle cap on you table and the bottle cap said yUo SHOUlD whatCH thiS vIDEo It wiLL Help u

  • Getting kids off the bed and onto the sports pitch brings out a wide variety of mental, physical and social skills which will bring out best of
    them as they reach adulthood.

    https://youtu.be/to4FwKYVJ5g

    Sports teaches us things which cannot be learnt through books like the courage, the confidence (in both win or loss),
    dedication towards goal, coordination, builds character and the most important one which is discipline.

  • Love the chill vibe of your videos. Too many workout videos are dudes yelling at the camera about gains. I appreciate the warm-up for each movement and the tips on form.

  • Physical exercise can strengthen the cardiac muscle that surrounds your heart development more blood cells which improves the ability to bring air into your lungs it can also reduce the chance of type two diabetes reduce risk of metabolic syndrome