A regular exercise program can, in combination with a nutritious diet, improve your health, mood and weight-loss efforts. There are many different forms and types of exercise, including aerobic, anaerobic, strength-training, flexibility and balance. Muscle endurance exercise includes any muscle-strengthening activity that increases muscular endurance, the ability to perform exercise for an extended time. Cardiovascular exercise such as long-distance running, swimming and cycling, as well as strength training that involves high repetitions and works different muscle groups to fatigue, are all examples of muscle endurance exercises. Consult your doctor initiating any new physical activity program.

Weight Control

Muscle endurance exercises can help you maintain a healthy weight or lose weight as part of a doctor-approved diet plan. Weight loss occurs when your body burns more calories than you take in. Physical exercise burns calories as you expend energy with each movement. Your metabolic rate also increases with physical activity and remains elevated even while at rest — burning more calories for weight loss even when you are not active.

Increased Energy

Endurance exercise gives you more energy to function better during everyday activities. Exercise improves the body’s ability to carry out normal functions, including those of the cardiovascular system, by transporting essential nutrients and oxygen to the cells and tissues of the body. Improved heart and lung function results in increased oxygen capacity and decreases the workload on the heart in pumping blood throughout the body. Daily tasks such as walking the stairs, lifting objects and running errands get easier with regular exercise.

Improved Mood

Exercise can improve your mood and decrease stress levels. Chemicals and neurotransmitters — such as endorphins, referred to as the feel-good chemicals — are released during extended physical activity and contribute to feelings of happiness and calm. Exercise can also help you release tension and pent-up negative energy in a healthier manner than getting upset.

Improved Muscle Tone

Physical exercise can help increase muscle strength and tone. Endurance exercise involves performing an activity for an extended period of time or for many repetitions. Strength training carried out using lighter weights in a low-volume, high-repetition program increases muscle endurance more than it does muscle mass. Your muscles get stronger and are better able to carry out activities for a longer period. Endurance exercises help to tone the muscles rather than creating larger, bulky muscles, which more typically result from lifting heavy weights for a low number of repetitions or from sprinting rather than long-distance running.

Decreased Disease Risks

Physical activity helps to decrease the risk of serious health diseases and conditions. The Cleveland Clinic notes that exercise can help to decrease symptoms of chronic obstructive pulmonary disease, a lung ailment that makes breathing difficult, by improving both cardiovascular and lung function. Exercise also aids in decreasing blood pressure, blood cholesterol levels, the risk of diabetes, stroke and heart disease. However, other factors can affect disease risks and prevention, so it’s important you consult your physician to discuss a plan that suits your needs.

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