Updated 22 February 2017, Marc Woodard
Any type of physical activity will stimulate the body’s natural release of body chemicals to help you lose weight and feel good.
But it is the activation of muscle metabolism during low impact aerobics exercise that will melt away body fat.
Once you relate to and apply these two concepts it takes little will power to stay a natural weight loss course.
The advantage of low intensity aerobics exercise is it stimulates both the fat burning metabolic engine and addictive feel good chemicals release throughout the body. Unlike high intensity strength building and high intensity aerobic exercise they suppress the fat burning engine to varying degree. Although this article is not about detailing how the body’s metabolism works or functions in whole…
It is about understanding how the relationship between weight loss, low impact aerobic exercise and natural feel good body chemical release all come together to optimize a fitness goal like weight loss. So I will give enough exercise science truths about muscle metabolisms fuel burning preference and chemicals released during exercise activity to help you make these connections.
What many consumers don’t know is during low-intensity aerobic exercise the muscles metabolism prefers to burn fat fuel. That’s right the metabolic energy needed to walk over a period of time prefers stored body fat to fuel the large muscles in the legs and buttocks area.
The same muscles during high-intensity aerobics exercise like running and high impact aerobic dance for instance prefer mostly blood glucose [sugar] and stored liver and muscle fuel [also known as muscle glycogen or stored sugar fuel] to perform high intensity exercise. You got it, the harder you train large muscles in the body the less body fat you burn. Thereafter the body will want to store, or replace the carbohydrate energy you burned. That’s one reason why high intensity exercise makes you crave carbohydrates after you’ve finished the workout.
The point here is, you don’t have to train hard to lose body fat weight.
The second connective point I want to make, regardless of training intensity the body will produce chemicals to addict you to exercise whether your building muscle, increasing muscular endurance, or toning the body. But if you’re consuming a stimulant, diuretic or anabolic steroid or heavy herb concentrate supplement to “fast pace” any fitness goal, the natural chemicals released by the body will be suppressed and you’ll become addicted to the unnatural chemical supplements. You’ll artificially feel good [loss weight, or build muscle, etc.] for a while; then bad [gain weight, lose muscle density, etc.].
In the long run this is not a sustainable path to healthy weight loss, or building muscle, etc., and may also break the fat burning metabolism and increase health risk.
Relative to the weight loss goal an excessive abuse of fad dieting tactics causes this up and down dynamic and is best known as the Yo-Yo effect.
Next I define the natural and addictive chemicals produced through exercise activity and balanced diet. Once you get how exercise and whole foods diet increases body chemical activation versus an unnatural dietary course you’ll determine there is no good reason to “fast pace” a fitness result. And you’ll not easily fall for weight loss fads and gimmicks.
The 3 major chemical releases needed to feel good daily and increase will power to stay the low impact aerobics course and lose more body fat weight are: 1) Adrenaline a neurotransmitter and hormone produced by the adrenalin gland just above the kidneys, also known as norepinephrine and epinephrine (provides attention focus in brain). Together these chemicals activate your fight or flight stimulation designed to get the body out of a stressful situation, or survive an injury scenario. It acts as a natural pain killer, boosts oxygen and glucose fuel to brain, muscles and suppresses depression.
2) Dopamine is produced and synthesized in the brain which boosts positive behavior, cognition, motor activity, motivation, sleep, mood, learning and attention.
3) Serotonin is synthesized within the CNS (Central Nervous System). This chemical is also found in many mushrooms, plants, fruits and vegetables. Research shows Serotonin plays an important role in liver regeneration and induces cell division throughout the body (important for repair and healing of the body). Serotonins role as a neurotransmitter of the brain is to modulate anger, mood, aggression, sleep, sexuality, appetite and metabolism.
People are motivated to move or walk for different reasons. Once you find something that motivates you to walk more… walking more is nothing but a thing. Find that interest and you’ll want to walk more.
If you can commit to a low impact aerobics exercise to release the feel good chemicals it’ll make exercise a joy as opposed to a burden and painful experience.
Continuous low impact aerobic exercise like walking, hiking, dancing or riding a bike will release those feel good chemicals and cause “for most” an addictive habit to want to continue the course. It will take approximately 1-2 weeks to become addicted to daily walk habit.
Everyone differs slightly in metabolism, exercise and activity interest, intensity, frequency and duration. For many daily low impact aerobics exercise will cause an instant craving to continue the course. However, like fast pacing a fitness result, until an unhealthy vice is moderated or stopped, the commitment and will power needed to exercise daily will be compromised.
To maximize the odds of achieving a fitness, health or wellness goal four behavioral habits must be addressed if applicable to you. 1) Stop substance abuse. 2) Eat a balanced and nutritious diet. 3) Become addicted to your body’s natural producing chemicals through low-impact aerobics exercise. 4) Remove yourself from unhealthy and stressful environments.
The increased exercise activities experienced by former clients did not require a lot of will power to perform low-impact aerobics exercise and achieve significant fitness results.
But it did require some lifestyle change discipline.
For example, when beginning a daily walk program it doesn’t’ requires much will power to get started. But it does require a commitment. In other words, the excuse I often hear people use to avoid any form of exercise, “I don’t have the time.” But if you can make the time you’ll lose weight and feel better almost immediately once you start. Then become addicted to it almost immediately.
The best New Year’s fitness resolution advice I could give anyone, as I’ve done with so many past clients… start a daily walk habit. Walking is the best low impact fat burning activity whose large muscles prefer fat stored energy and it’s easy on weight bearing joints.
I assure you, if you walk a little each day, you’ll begin to release more of those feel good chemicals. Then body fat will decrease and you’ll have more energy and feel lighter on your feet. You’ll begin to look and feel better in no time.
If you’ve been sedentary for a long time, walking at first may seem uncomfortable and maybe feel unnatural. But if you can work up to 15 or 30 minutes or more each day you’ll have significant fitness results success.
Keep this in mind. Before the automobile how did we survive. As hunters and gatherers our bodies are designed to get work done by walking. Walking is a very natural and primitive thing to do and must be maintained if health, aging gracefully, mobility, longevity and living life to the fullest is important to you. I guarantee if you maintain your walking muscle metabolism you’ll become addicted to sustaining it.
I’ve had plenty of overweight clients walk or ride a stationary bike for a year before they achieved their weight loss fitness goal. Thereafter participated in a competitive long distance walk, hike, jog or ran or biked a marathon event. They never imagined themselves capable of doing anything like it. They simply believed it possible because they could relate to the muscle metabolism and chemical activation truths.
Be excited about all the possibilities that lie in front of you and enjoy life to the fullest by maintaining a daily low impact aerobics exercise habit! Now go get addicted to the natural feel good drugs produced by your own body and reap the ideal body weight, longevity, wellness and health benefits!
Author: Marc T. Woodard, MBA, BS Exercise Science, ARNG, CPT, RET. 2017 Copyright. All rights reserved, Mirror Athlete Inc., www.mirrorathlete.com, Get Free Newsletter.