1. Misconceptions and Reality: Why should I exercise?
Fitness Facts
Misconceptions and Reality:
Why should I exercise?

2. Benefit of adding muscle:
Increase your Metabolism! For every 1 lb of muscle you gain, your body burns an extra 50 calories/day? If you burn off 5 lbs. of fat and gain an extra 5 lbs of muscle instead, you'd burn off 250 calories/day more.
Think shape not weight.

3. Benefit of adding muscle:
Women often engage in long bouts of cardiovascular exercise in the hope of burning calories and losing fat. The truth, however, is that cardiovascular endurance exercise alone does not selectively burn fat. People get the idea that cardio burns fat because in the case of highly trained endurance athletes (with 1 to 2 hour endurance workouts regularly) the body uses fat as a primary fuel source. This process doesn't necessarily happen for those of us who don't engage in regular, steady endurance activities longer than 1 to 1.5 hours. Slow, steady cardiovascular endurance exercise will burn a certain number of calories, but those calories (especially for exercise lasting less than an hour) come from carbohydrate sources and not fat. Think increased metabolism.

4. Fitness and Aging:
Use it or lose it. By age 65, people who haven't' engaged in regular exercise may incur a decrease in their muscular strength level by as much as 80%
Regular exercise and physical activity can reduce the risk of developing some diseases and disabilities that develop as people grow older. In some cases, exercise is an effective treatment for many chronic conditions. For example, studies show that people with arthritis, heart disease, or diabetes benefit from regular exercise. Exercise also helps people with high blood pressure, balance problems, or difficulty walking. Think longevity.

5. Cellulite:
There is no such thing as cellulite. The skin sometimes appears lumpy in fatty areas of the body because strands on connective tissue attach the skin to underlying structures. These points of attachment may pull tight where the fat is thick, making lumps appear between them. The fat itself is not different from excess fat anywhere else in the body; so, if you reduce body fat, you will begin to lose the lumpy appearance. Think confidence.

6. Fitness and Bone Health:
Exercise increases bone mineral density in pre- and postmenopausal and elderly women. Since osteoporosis is a serious health threat to women, it makes sense to attempt to prevent it by making our bones as strong and as healthy as possible throughout life. Because peak bone mineral density is reached in late adolescence, prior to this period is the ideal time for women to start a strength-training program to possibly delay osteoporosis. However, you are never too old to start strength training to increase your bone mineralization. Bones that are strong can handle more stress and are less likely to fracture.[1] Think satisfaction.
[1] The National Osteoporosis Foundation's Physician's Guide to Prevention and Treatment of Osteoporosis (1998)

7. Increased Cardiac Function:
The most important function of the heart is the collection of de-oxygenated blood from the body and the provision of oxygenated blood to the lungs and back into the body, as you can imagine without oxygen the body does not do to well!

8. Cancer:
Strength training has been used successfully with cancer patients undergoing chemotherapy. Training has been shown to prevent and reverse the adverse effects of testosterone suppression chemotherapy in men with prostate cancer, which can include osteoporosis.

9. Arthritis and Fibromyalgia:
Both osteoarthritis and rheumatoid arthritis responded to strength training with measurable benefit to progressive resistance training. The belief that joint inflammation, pain and inflexibility as a result of arthritis are best treated with rest and little movement stress seems to have gone right out the door as exercise proves its worth in maintaining and restoring function.

10. Diabetes:
In a randomized trial, high-intensity progressive resistance training in type 2 diabetics improved glucose control, increased lean body mass, reduced systolic blood pressure, reduced fat mass, reduced glycated hemoglobin A1c and allowed a reduction in medication compared to a non-exercise control group. (Castaneda 2002) Glucose tolerance directly relates to diabetes, and cardiovascular disease and high blood glucose/insulin levels lead to hypertension and blood lipids. Regulation of blood sugars and hypertension can be related directly to strength training.

11. Blood Pressure:
Approximately 1 in 4 adults, have high blood pressure. More than 90% of these cases are identified as primary hypertension, which increases the risk of heart failure, kidney disease, stroke, and myocardial infarction (Tipton, 1984). Because of the elevation of both Systolic and Diastolic blood pressure during training the heart and lungs become more efficient at pumping oxygenated blood throughout the body. Reduction of Blood Pressure Medication benefits include – increased sexual performance, reduction of lethargy, increased appetite and increased metabolism.

12. Cholesterol:
Lower concentrations of blood triglycerides and LDL-C (bad cholesterol), along with higher levels of HDL-C (good Cholesterol) have been observed with endurance-trained individuals. Several investigators have reported favorable changes in blood lipids and lipoproteins following a strength training intervention (Kokkinos & Hurley, 1990). Obviously other factors related to lifestyle and nutrition compliments improvements made by Strength and Aerobic training.

13. Fitness and Quality of Life:
Simply put; the benefits of fitness are and the risks of inactivity are both obvious as well as startling. Here are a few obvious benefits of strength training for women; reduced body fat, develop strong bones (reduced risk of osteoporosis), combat cardiovascular disease and high blood pressure, increase energy, aide the body in fighting effects of stress, improved stamina and endurance, improved mood and feelings of well being, improved sleep, improved balance and flexibility and reduced chance of injury. Think fulfillment.