Exercise Have an Effect on Body in Countless Ways




Whether we exercise to lose weight, to reach a fitness goal or just for fun, exercise changes us. There is the red face and the sweating, the pounding heart and pumping lungs, the boost to our alertness and mood. We all know that staying physically active is essential to a long, healthy, productive life. We don’t often understand exactly what is happening behind the scenes.

Let us go through from head to toe and see what happens in the body when we exercise. The body calls on glucose; sugar the body has stored away from the foods we eat in the form of glycogen, for the energy required to contract muscles and spur movement. It also uses adenosine triphosphate, but the body only has small stores of both glucose and adenosine triphosphate. After quickly using up these supplies, the body requires extra oxygen to create more adenosine triphosphate. More blood is pumped to the exercising muscles to deliver that additional oxygen. Without enough oxygen, lactic acid will form instead. Lactic acid is typically flushed from the body within 30 to 60 minutes after finishing up a workout. Tiny tears form in the muscles that help them grow bigger and stronger as they heal. Soreness only means there are changes occurring in those muscles and this typically lasts a couple of days.

Our body needs up to 15 times more oxygen when we exercise, so we start to breathe faster and heavier. Our breathing rate will increase until the muscles surrounding the lungs just can’t move any faster. This maximum capacity of oxygen use is called VO2 max, which is the maximum capacity of an individual’s body to transport and use oxygen during incremental exercise, which reflects the physical fitness of the individual. The higher the VO2 max, the more fit a person is.

Like any muscle, the diaphragm can grow tired with all that heavy breathing. Some argue that as the diaphragm fatigues, it can spasm, causing a dreaded side stitch. Others argue a side stitch is due to spasms of the ligaments around the diaphragm instead, while others believe the spasms to originate in the nerves that run from the upper back to the abdomen and are caused by poor posture. Deep breathing and stretching can alleviate the discomfort in the middle of a workout, and preemptive strengthening in the gym can ward off future issues.

When we exercise, heart rate increases to circulate more oxygen via the blood at a quicker pace. The more we exercise, the more efficient the heart becomes at this process, so we can work out harder and longer. Eventually, this lowers resting heart rate in fit people. Exercise also stimulates the growth of new blood vessels, causing blood pressure to decrease in fit people. Because the body is pumping more blood to the muscles, it takes some away from the systems and functions that are not top priority at the moment, like digestion. This can result in tummy troubles. Movement, absorption and secretion in the stomach and intestines can all be affected.

Increased blood flow benefits the brain. Immediately, the brain cells will start functioning at a higher level, making us feel more alert and awake during exercise and more focused afterwards.

When we work out regularly, the brain gets used to this frequent surge of blood and adapts by turning certain genes on or off. Many of these changes boost brain cell function and protect from diseases such as Alzheimer’s, Parkinson’s or even stroke, and ward off age-related decline. Exercise triggers a surge of chemical messengers in the brain called neurotransmitters, which include endorphins, often cited as the cause of the runner’s high. The brain releases dopamine and glutamate, too, to get those arms and legs moving, as well as gamma-aminobutyric acid, a prohibitive neurotransmitter that actually slows things down, to keep us moving in a smooth and controlled manner. We will feel better, thanks to a bump in serotonin; a neurotransmitter well known for its role in mood and depression.

Hippocampus part of the brain is highly involved in learning and memory, and it is one of the only sections of the brain that can make new brain cells. Exercise facilitates this, thanks to the extra oxygen in the brain. Even when we stop exercising, those new brain cells survive, whereas many other changes in the brain during exercise eventually return to their normal state should we become less active.

The hypothalamus is responsible for body temperature, as well as salt and water balance, among other duties. As our body heats up, it tells the skin to produce sweat to keep us cool. This control center in the brain alerts the adrenal glands to pump out the hormones necessary for movement. It also releases growth hormones. As the body searches for more fuel to burn after using up the glycogen stores, it will turn to either muscle or fat. Human growth hormone acts as a security guard for muscle, telling the body to burn fat for energy instead.

The rate at which the kidneys filter blood can change depending on the level of exertion. After intense exercise, the kidneys allow greater levels of protein to be filtered into the urine. They also trigger better water reabsorption, resulting in less urine, in what is likely an attempt to help keep us as hydrated as possible.

A number of the so-called "stress" hormones released by adrenal glands are actually crucial to exercise. Cortisol, for example, helps the body mobilize its energy stores into fuel and adrenaline helps the heart beat faster so it can more quickly deliver blood around the body. As we pick up the pace, the body, like any engine, produces heat and needs to cool off. The blood vessels in the skin dilate, increasing blood flow to the skin. The heat then dissipates through the skin into the air.

At the hypothalamus’s signal, one of two types of sweat glands, the eccrine glands, get to work. These sweat glands produce odorless perspiration, a mixture of water, salt and small amounts of other electrolytes, directly onto the skin’s surface and when the sweat evaporates into the air, our body temperature drops. The second type of sweat gland is found predominantly in hair-covered areas, like the scalp, armpits and groin. These sweat glands produce a fattier sweat, typically in response to emotional stress that can result in odor when bacteria on the skin begin to break it down. The capillaries close to the skin’s surface in the face dilate as well, as they strain to release heat. For some exercisers, this may result in a particularly red face after a workout.

Exercising puts extra weight on the joints, sometimes up to five or six times more than our bodyweight. Ankles, knees, hips, elbows and shoulders all have very different functions, but operate in similar ways. Each joint is lined with cushioning tissue at the ends of the bones called cartilage, as well as soft tissue and lubricating fluid, to help promote smooth and easy motion. Ligaments and tendons provide stability. Over time, the cushioning around the joints can begin to wear away or degenerate, as happens in people with osteoarthritis, the most common type of arthritis.


Just Get Up, Get Out, and Put One Foot In Front Of the Other


The modern world we live in is full of stress, unhappiness, insecurity, and depression. Our jobs, the commutes, traffic, finances, family, relationships, dating, the news, and never enough time all weigh heavily on us, dragging us down. Stress wears the body out and depletes important neurotransmitters, nutrients, and minerals which lead to fatigue, irritability, depression, anxiety, inability to sleep, bad eating habits, and many other negative effects.

The cure to mental health problems and many physical problems is as simple as taking a 30-minute walk each day. Exercise decreases stress, relieves anxiety, creates a sense of well-being, increases confidence, improves sleep, and relaxes both body and mind. This is in addition to the benefits to heart health, circulation, the lungs, and our muscles.

How many of us watch a half hour of television each night? Just cutting out one short show each day gives you plenty of free time to take a walk. If you have a treadmill, you can even keep the show and walk at the same time. We aren’t talking about running a marathon or even jogging a mile. You don’t have to push yourself too hard; just get up, get out, and put one foot in front of the other for 30 minutes. Walking is one of the easiest forms of exercise. You can do it anywhere, even in place if you can’t get outside. If half an hour leaves you gasping for air, start with 20 minutes and work up to 30 over a few weeks. After 30 minutes of any exercise, the muscles run out of stored oxygen and turn to anaerobic respiration. This builds up lactic acid which signals the brain to release endorphins. Endorphins reduce pain and stress while creating sensations of pleasure and euphoria. Endorphins act much like antidepressants, but without the side effects, synthetic drugs, and addictive properties.

Exercise improves memory and cognitive functions by increasing the connections between neurons. This makes it easier to deal with stress as brain moves faster, work is easier, and it takes less effort to pull up memories. Thirty minutes a day is also the perfect amount to prevent weight gain and to safely, slowly lose pounds. Walking lowers bad cholesterol, raise good cholesterol, lower blood pressure, reduce the risk of diabetes, build lean muscles, and strengthen bones. Once you’re comfortable with 30 minutes a day, feel free to extend it to 45 minutes or even an hour. The time is well spent when it adds years to your life and makes those years healthier, happier, and more thought through. Make it a habit and it will be one of the best habits you’ve ever picked up. It is difficult at first, but you’ll be glad in the long run as you feel happier, less stressed, more confident, and healthier.


It All Happens For A Reason


It is a fact that we don’t see all there is before us, our eyes ability is limited to see this dimension only, our brains filter out other information that it deems is unnecessary. What we conceive as reality in our minds may all be an illusion created by our mind, thus becoming the greatest lie of all. It is true that we alone are the sole architect who can create and form our reality. Are you really sure that a floor can’t also be a ceiling? The human understanding is like a false mirror, which, receiving rays irregularly; distorts and discolors the nature of things by mingling its own nature with it.

Imagination is all an illusion, a vision of what was, is, could be, a conception of a thought brought into reality by the wandering of an ever restless mind. Illusions commend themselves to us because they save us pain and allow us to enjoy pleasure instead. We must therefore accept it without complaint when they sometimes collide with a bit of reality against which they are dashed to pieces. Imagination is the one weapon in the war against reality.

As you perceive reality When you argue with reality you are going to loose. I’m not crazy about reality, but it’s still the only place to get a decent meal. Reality does not conform to the ideal, but confirms it. Reality leaves a lot to the imagination. Reality is that which, when you stop believing in it, doesn’t go away. Until we realize that things might not be we cannot realize that things are. Since we cannot change reality, let us change the eyes which see reality.

Your goals, minus your doubts, equal your reality. People see the world not as it is, but as they are. Reality is not always probable, or likely. Don’t dwell on reality; it will only keep you from greatness. Reality bites… and doesn’t let go. One might speak to great length of the three corners of reality what was seen, what was thought to be seen, and what was thought ought to be seen. Time and memory are true artists; they remold reality nearer to the heart’s desire. There are some people, who live in a dream world, and there are some who face reality; and then there are those who turn one into the other. Whatever we plant in our subconscious mind and nourish with repetition and emotion will one day become a reality.

The reality of life is that your perceptions — right or wrong — influence everything else you do. When you get a proper perspective of your perceptions, you may be surprised how many other things fall into place. There are intangible realities which float near us, formless and without words; realities which no one has thought out, and which are excluded for lack of interpreters. It takes only one other person to say it’s so-one other point of reality to make something real.


If Not Now, When!


Have you started to think about what changes you would like to make in this moment? Who do you really want to be? It’s your time; will you take it higher? Stop judging and start committing. Where you are currently is just a result of all you have thought and done in the past. If you want a different future, simply commit to life-enhancing changes. If you hate where you are and thinking only about what you don’t like, you are giving life exactly what you want to let go of. Bring love in and think about exactly what it is you do want.

When you are thinking about the changes you want to make in your life: ask what you want? Why do you want it? Are you willing to commit to what you want? Can you do it? Will you do it? Do you act out of love? How will your life be different afterwards? How will you be different afterwards?

Take whatever steps you can take every day and know that whatever you can do is enough, but important is do what you can do. Show the powerful intention to make the changes you would like to see. If you intend and expect the best for your future, it is a universal law that that is exactly what you will see. Make the process of creating and living a life you love, in a body you love, a loving promise you make to yourself, and let this be the moment, because if not now, when?

Every human being possesses a creative capacity. Pure energy is emanating from the source of the universe, and each of us receives a steady supply of this energy. How we use it from moment to moment determines our own future and the future of the world. This universal energy has infinite potential. Each of us assigns a shape to that energy by means of our thoughts and words. This is the process of creation.


Posted October 28, 2013 by dranilj1 in Life Lessons

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You Are In Charge Of Your Own Happiness


Life teaches many things, time and again in ways one fails to understand at the time. One may completely lack self confidence and esteem, making one painfully shy and severely depressed. At times, we feel like giving up. Such things are given to us to make us realize that we are in charge of our life. We can stand up for ourselves and take charge that we do matter, and it feels great! Self esteem and self confidence are the prerequisites for happiness and success.

We tend to forget we are in charge and will allow external events knock us sideways. Depression may set in and one feels helpless, lost and lonely once again. We have to find the internal strength we all have, remind ourselves that we are not helpless and can get out of this, and that is exactly what anyone can do. Find that part of you that can deal with anything, nurture it, encourage it, and make it bigger.

Remember you are in charge of your thoughts, your life, your reactions and your emotions. Bad things will happen, or events we don’t see coming, but when we are in charge of ourselves, we can deal with it and find a way through. While we may at times feel sad, disappointed, hurt or rejected, we know this is a temporary state, we should support ourselves and move through, knowing it won’t be long until the next lot of laughter.

You should love the self no matter what. When we like ourselves, everything in life is so much easier. There is always someone there to provide support and encouragement, always someone is there to tell us it too will pass. There is always someone there when you need a good talking. It is impossible to feel alone or unloved.

Loving yourself just as you are is the one thing everyone has to do. It is easier to change the things you want to. Many are terrified of changes, of failing or succeeding, of rejection or loneliness, not wanting to stand out or make a difference. But as we learn to love and support ourselves we will flourish, fears fall away and life is there to be enjoyed once again.

So don’t struggle through life, don’t let fear stand in the way. Take charge and love who you are, stand out, make yourself heard, support yourself every step of the way.

We are all absolutely, perfectly fabulous, just as we are.


Purify Mind




A human being through training and practice has the highest enlightened mental state. A human being, through the purification process of one’s own mental state, can become an enlightened being. Even Buddha too needed hard work to get the final enlightenment.

In his previous lives, Buddha like others in the Indian tradition was sometimes a human being and sometimes was an animal, but as his practice became higher and deeper, in his last birth was a human being as the son in one small kingdom. At that stage, he was enlightened.

All sentient beings have Buddha Nature. The seed of Buddha means consciousness or the cognitive power; which is the seed of enlightenment. All the destructive things can be removed from the mind and there is no reason to believe that a sentient being cannot become Buddha. Every sentient being has that seed.

Buddha in the public eye is still a human being. He acted like a human being. Sometimes he failed to influence some people. He sometimes wants to express his sort of sadness like that or disappointment. Buddha failed to perform any miracle. Buddha says, “Sadness is due to individuals’ karma.” Buddha could not change anyone’s karma. Buddha taught how to change one’s own karma. Unless we change emotion, change action, Buddha cannot do much. Unless we carry certain discipline and create a positive karma, the consequences we have to face, have to take.

In order to develop unbiased infinite love, you first need the practice of detachment. Detachment does not mean to give up desire. Desire must be there. Without desire, how can we live our life? Without desire, how can we achieve Buddhahood? The desire to be harmful is bad. Desire to self right is the concept of ego, I, self, itself is nature. To develop self confidence and willpower, we need a sense of strong self. Strong will is necessary to tackle all these biological factors of hatred and anger. Self-confidence is very important, but the ego which has no regards to other’s right is bad. The egotistic attitude based on ignorance is negative. Egotistic feeling based on reasons is positive.

Whether Buddha’s physical body is there or not, Buddha’s spirit is always there. Buddha also stated “you are your own master.” Future and everything depends on what we do now. Buddha’s responsibility is just to show the path.


Posted October 24, 2013 by dranilj1 in Buddha

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Buddha Nature


If you talk much, it will make you deaf to what others say, and you should know that there are few so wise that they cannot learn from others. Be near when help is needed, but far when praise and thanks are offered.

Remember always that you are just a visitor here, a traveler passing through. Your stay is but short and the moment of your departure unknown.

None can live without toil and a craft that provides your needs is a blessing indeed. But if you toil without rest, fatigue and weariness will overtake you, and you will be denied the joy that comes from labor’s end.

Speak quietly and kindly and be not forward with either opinions or advice. If you talk much, this will make you deaf to what others say, and you should know that there are few so wise that they cannot learn from others.

Be near when help is needed, but far when praise and thanks are being offered. Take small account of might, wealth and fame, for they soon pass and are forgotten. Instead, nurture love within you and strive to be a friend to all. Truly, compassion is a balm for many wounds.

Treasure silence when you find it, and while being mindful of your duties, set time aside, to be alone with yourself. Cast off pretense and self-deception and see yourself as you really are.

Despite all appearances, no one is really evil. They are led astray by ignorance. If you ponder this truth always you will offer more light, rather then blame and condemnation.

You, no less than all beings have Buddha Nature within. Your essential Mind is pure. Therefore, when defilements cause you to stumble and fall, let not remorse nor dark foreboding cast you down. Be of good cheer and with this understanding, summon strength and walk on.

Faith is like a lamp and wisdom makes the flame burn bright. Carry this lamp always and in good time the darkness will yield and you will abide in the Light.


Posted October 24, 2013 by dranilj1 in COGNITION

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