just realized something, it hit me. the more you move, the better you will feel LONGTERM

[_MVP_]

not short term. short term you will feel worse, but longterm you will feel better

so move more to feel better longterm

Neurobiological effects of physical exercise - Wikipedia

en.wikipedia.org

Physical exercise has numerous positive effects on the body and mind. Here are some of the most significant benefits:

Physical Health Benefits​

1. Cardiovascular Health:
   • Improves heart health by strengthening the heart muscle.
   • Reduces the risk of heart disease, stroke, and high blood pressure.
   • Enhances circulation and increases blood flow.
2. Weight Management:
   • Helps in maintaining a healthy weight or losing weight.
   • Increases metabolism and aids in burning calories.
3. Muscle and Bone Strength:
   • Strengthens muscles and improves muscle tone.
   • Increases bone density, reducing the risk of osteoporosis.
   • Enhances balance and coordination, lowering the risk of falls.
4. Improved Metabolic Health:
   • Regulates blood sugar levels, which can help prevent or manage diabetes.
   • Improves lipid profile, lowering bad cholesterol (LDL) and raising good cholesterol (HDL).
5. Enhanced Immune Function:
   • Boosts the immune system, making the body more efficient at fighting off infections.
6. Better Digestive Health:
   • Promotes regular bowel movements and improves digestive health.
   • Reduces the risk of digestive disorders such as constipation and irritable bowel syndrome.

Mental Health Benefits​

1. Stress Reduction:
   • Reduces levels of the body's stress hormones, such as adrenaline and cortisol.
   • Promotes the production of endorphins, which are natural mood lifters.
2. Improved Mood and Mental Health:
   • Helps alleviate symptoms of depression and anxiety.
   • Enhances cognitive function and reduces the risk of cognitive decline.
3. Better Sleep:
   • Improves sleep quality and helps in managing sleep disorders such as insomnia.
4. Increased Energy Levels:
   • Boosts overall energy and reduces feelings of fatigue.

Social and Emotional Benefits​

1. Enhanced Social Interaction:
   • Provides opportunities to meet new people and socialize, especially in group fitness settings.
   • Enhances teamwork and cooperation skills in sports and group activities.
2. Boosted Self-Esteem and Confidence:
   • Improves body image and self-esteem through better physical appearance and fitness.
   • Increases confidence in physical abilities and personal goals.
3. Greater Sense of Well-being:
   • Contributes to a positive outlook on life and a sense of accomplishment.
   • Encourages a healthy lifestyle and better overall life satisfaction.

Cognitive Benefits​

1. Improved Brain Function:
   • Enhances memory, learning, and critical thinking skills.
   • Increases the size of the hippocampus, which is crucial for memory and learning.
2. Protection Against Cognitive Decline:
   • Reduces the risk of developing neurodegenerative diseases such as Alzheimer's and dementia.
   • Enhances brain plasticity and function.

Regular physical exercise is essential for maintaining overall health and well-being. It can be tailored to individual needs and preferences, making it a versatile and accessible tool for improving quality of life.


4o


more

Detailed Benefits of Physical Exercise​

Physical Health Benefits (Extended)​

1. Improved Cardiovascular Health:
   • Blood Pressure Regulation: Regular exercise helps maintain healthy blood pressure levels, reducing strain on the heart and arteries.
   • Enhanced Heart Function: Improves the efficiency of the heart, enabling it to pump more blood with less effort.
   • Vascular Health: Promotes the health of blood vessels, reducing the risk of arteriosclerosis (hardening of the arteries).
2. Weight Management and Obesity Prevention:
   • Fat Loss: Promotes the reduction of body fat, which decreases the risk of obesity-related conditions like type 2 diabetes, hypertension, and metabolic syndrome.
   • Muscle Mass Preservation: Helps in maintaining and building muscle mass, which is crucial for a higher metabolic rate.
3. Muscle and Bone Health:
   • Bone Density Improvement: Weight-bearing exercises, like walking and resistance training, stimulate bone formation and slow bone loss.
   • Muscular Strength and Endurance: Enhances muscular strength and endurance, enabling better performance in daily activities and sports.
4. Metabolic Health:
   • Insulin Sensitivity: Enhances the body’s sensitivity to insulin, aiding in blood sugar regulation and reducing the risk of type 2 diabetes.
   • Hormonal Balance: Promotes the balance of hormones related to hunger and satiety, aiding in weight management.
5. Immune System Boost:
   • Increased Immune Response: Moderate exercise boosts the circulation of immune cells, enhancing the body’s ability to fight off infections.
6. Digestive Health:
   • Improved Gut Motility: Physical activity stimulates the muscles in the digestive tract, promoting regular bowel movements and reducing constipation.
   • Gut Microbiome: Regular exercise can positively influence the gut microbiome, contributing to better digestive health and overall well-being.

Mental Health Benefits (Extended)​

1. Stress Reduction and Mood Enhancement:
   • Endorphin Release: Physical activity stimulates the release of endorphins, natural chemicals in the brain that enhance mood and reduce pain.
   • Neurotransmitter Regulation: Exercise influences the production of neurotransmitters like serotonin and dopamine, which are key to regulating mood and emotions.
2. Improved Cognitive Function:
   • Neurogenesis: Promotes the growth of new neurons in the brain, particularly in the hippocampus, which is essential for learning and memory.
   • Cognitive Flexibility: Enhances the brain’s ability to switch between tasks, improving problem-solving skills and creative thinking.
3. Better Sleep Quality:
   • Sleep Onset: Exercise can help individuals fall asleep more quickly.
   • Sleep Depth: Promotes deeper, more restorative sleep by increasing time spent in slow-wave sleep (deep sleep).
4. Increased Energy Levels:
   • Enhanced Mitochondrial Function: Improves the efficiency of mitochondria, the energy-producing structures in cells, leading to increased energy levels.

Social and Emotional Benefits (Extended)​

1. Enhanced Social Interaction and Community Building:
   • Social Support: Participating in group exercises, sports, or fitness classes fosters social connections and a sense of community.
   • Teamwork and Cooperation: Team sports and group activities enhance skills in teamwork, cooperation, and communication.
2. Boosted Self-Esteem and Confidence:
   • Achievement and Mastery: Reaching fitness goals and mastering new physical skills boost self-esteem and confidence.
   • Body Image Improvement: Positive changes in body composition and fitness levels improve self-perception and body image.
3. Greater Sense of Well-being:
   • Life Satisfaction: Regular physical activity is associated with higher levels of overall life satisfaction and happiness.
   • Resilience and Coping: Exercise helps build mental resilience, making it easier to cope with stress and adversity.

Cognitive Benefits (Extended)​

1. Enhanced Memory and Learning:
   • Hippocampal Growth: Regular exercise stimulates growth in the hippocampus, a brain area critical for memory and learning.
   • Improved Attention and Concentration: Physical activity increases blood flow to the brain, improving attention span and concentration.
2. Protection Against Cognitive Decline:
   • Reduced Risk of Dementia: Engaging in regular physical activity is linked to a lower risk of developing Alzheimer’s disease and other forms of dementia.
   • Cognitive Reserve: Exercise contributes to building cognitive reserve, the brain’s ability to compensate for age-related changes and damage.
3. Neuroplasticity:
   • Brain Adaptation: Exercise promotes neuroplasticity, the brain’s ability to reorganize itself by forming new neural connections, which is crucial for learning and adaptation.

Additional Benefits​

1. Longevity:
   • Regular exercise is associated with a longer life expectancy, as it helps prevent chronic diseases and maintains overall health.
2. Pain Management:
   • Exercise can be an effective way to manage chronic pain conditions, such as arthritis and lower back pain, by strengthening muscles and improving joint function.
3. Hormonal Regulation:
   • Physical activity influences the balance of various hormones in the body, such as reducing stress hormones like cortisol and boosting growth hormone levels, which aid in tissue repair and muscle growth.

In summary, the benefits of physical exercise extend far beyond just physical fitness. They encompass improvements in mental health, cognitive function, social interaction, emotional well-being, and overall quality of life, making exercise a crucial component of a healthy lifestyle.

 

[_MVP_]

Yes, physical exercise is generally very effective for reducing back pain. Engaging in specific types of exercise can help alleviate pain, improve function, and prevent future episodes of back pain. Here are several ways in which physical exercise benefits back pain:

Benefits of Exercise for Back Pain​

1. Strengthening Muscles:
   • Core Strength: Strengthening the muscles of the abdomen, hips, and lower back provides better support for the spine, reducing the strain on it.
   • Back Muscles: Strong back muscles help maintain proper posture and spinal alignment, preventing pain.
2. Improving Flexibility and Range of Motion:
   • Stretching Exercises: Stretching the muscles, tendons, and ligaments in the back and legs can reduce tension and stiffness, which are often contributors to back pain.
   • Yoga and Pilates: These practices enhance flexibility, improve posture, and strengthen core muscles, all of which help alleviate back pain.
3. Enhancing Posture:
   • Posture Correction: Exercises that focus on posture improvement can help align the spine correctly, reducing pain caused by poor posture.
   • Ergonomic Movements: Learning and practicing ergonomic movements during daily activities can prevent strain on the back.
4. Reducing Inflammation:
   • Aerobic Exercises: Activities such as walking, swimming, and cycling increase blood flow, which can help reduce inflammation and promote healing in the back muscles.
5. Releasing Endorphins:
   • Pain Relief: Physical activity stimulates the release of endorphins, which are natural painkillers that can reduce the perception of pain.
6. Weight Management:
   • Reducing Load: Maintaining a healthy weight reduces the strain on the back, as excess weight, particularly around the abdomen, can increase the stress on the lower back.

Recommended Exercises for Back Pain​

1. Low-Impact Aerobic Exercises:
   • Walking: A simple and effective way to increase blood flow and reduce stiffness.
   • Swimming: Provides a full-body workout without putting stress on the back, thanks to the buoyancy of water.
   • Cycling: Stationary cycling can be a safe option for maintaining cardiovascular fitness without jarring the spine.
2. Strengthening Exercises:
   • Bridges: Strengthen the glutes and lower back muscles.
   • Pelvic Tilts: Help improve flexibility and strengthen the lower back.
   • Bird-Dog: Strengthens the core and stabilizes the lower back.
3. Stretching Exercises:
   • Hamstring Stretches: Reduce tension in the lower back by stretching the back of the thighs.
   • Child’s Pose: Stretches the lower back and relieves tension.
   • Cat-Cow Stretch: Improves flexibility and reduces stiffness in the spine.
4. Core Exercises:
   • Planks: Strengthen the core muscles, which support the lower back.
   • Abdominal Bracing: Engaging the abdominal muscles helps stabilize the spine.
5. Yoga and Pilates:
   • Yoga: Poses such as downward-facing dog, cobra, and cat-cow can help stretch and strengthen the back muscles.
   • Pilates: Focuses on core strength, flexibility, and posture, which are crucial for preventing and managing back pain.

Tips for Exercising with Back Pain​

• Start Slowly: Begin with low-intensity exercises and gradually increase the intensity and duration.
• Listen to Your Body: Avoid movements that cause pain and consult a healthcare provider if pain persists or worsens.
• Stay Consistent: Regular exercise is key to managing back pain. Aim for a balanced routine that includes aerobic, strength, and flexibility exercises.
• Use Proper Form: Ensure that exercises are performed with the correct technique to avoid exacerbating back pain.

Precautions​

• Consult a Professional: Before starting any exercise program, especially if you have chronic back pain or an underlying medical condition, consult with a healthcare provider, such as a physical therapist, who can tailor a program to your specific needs.
• Avoid High-Impact Activities: Activities that involve a lot of jumping or jarring movements, like running on hard surfaces, may not be suitable for those with back pain.

In summary, physical exercise is highly beneficial for reducing and managing back pain. By incorporating a variety of strengthening, stretching, and low-impact aerobic exercises, individuals can alleviate pain, improve function, and prevent future back issues.


4o

 

[Htobrother]

Average Abused Dog german

 

[Latinolooksmaxxer]

i fap for cardio

 

[_MVP_]

take 3 gram of protein every day for every kilogram weight you have

can muscles get stronger without eating protein


Muscles require protein for growth and repair, so adequate protein intake is essential for optimal muscle strength and development. While it is possible to gain some muscle strength with limited protein intake, the process will be significantly less effective and slower. Here's why protein is crucial and the role of nutrition in muscle strengthening:

Role of Protein in Muscle Growth​

1. Muscle Protein Synthesis (MPS):
   • Protein provides the amino acids needed for muscle protein synthesis, the process by which the body repairs and builds new muscle tissue.
   • Without sufficient protein, MPS is impaired, leading to slower recovery and less effective muscle growth.
2. Repair and Recovery:
   • During exercise, especially resistance training, muscle fibers undergo micro-tears.
   • Protein helps repair these tears, leading to stronger and larger muscles.

Consequences of Insufficient Protein Intake​

1. Reduced Muscle Mass and Strength:
   • Insufficient protein intake can lead to muscle atrophy (loss of muscle mass) and reduced strength.
   • The body may break down existing muscle tissue to meet its amino acid needs.
2. Longer Recovery Times:
   • Without adequate protein, recovery times after workouts are longer, and muscles may remain sore for extended periods.
3. Decreased Performance:
   • Low protein intake can lead to decreased overall performance, fatigue, and increased risk of injury.

Alternative Strategies and Considerations​

1. Protein Quality:
   • Focus on high-quality protein sources that provide all essential amino acids (complete proteins) such as meat, dairy, eggs, and certain plant-based sources like quinoa and soy.
   • For those following a vegetarian or vegan diet, combining different plant-based proteins can ensure a complete amino acid profile (e.g., rice and beans).
2. Other Nutrients:
   • While protein is critical, other nutrients also play roles in muscle function and overall health:
     • Carbohydrates: Provide energy for workouts and help replenish glycogen stores.
     • Fats: Essential for hormone production, including those involved in muscle growth.
     • Vitamins and Minerals: Vitamins like B6 and minerals like zinc and magnesium are involved in protein metabolism and muscle function.
3. Supplementation:
   • Protein supplements like whey, casein, or plant-based protein powders can help meet protein needs, especially for those with higher protein requirements or dietary restrictions.

Minimum Protein Requirements​

• For general health, the Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight.
• For muscle growth and strength, higher intakes are often recommended, typically around 1.2 to 2.2 grams per kilogram of body weight, depending on activity level and goals.

Practical Tips​

• Regular Meals: Spread protein intake throughout the day to ensure a steady supply of amino acids.
• Post-Workout Nutrition: Consuming protein after a workout can enhance muscle repair and growth.
• Balanced Diet: Ensure a balanced diet with adequate calories to support overall health and muscle function.

Conclusion​

While muscles can gain some strength with limited protein, achieving significant and sustained muscle growth and strength is challenging without adequate protein intake. For optimal muscle health and performance, it is important to consume sufficient protein along with other essential nutrients.


4o

 

[Htobrother]

take 3 gram of protein every day for every kilogram weight you have

can muscles get stronger without eating protein


Muscles require protein for growth and repair, so adequate protein intake is essential for optimal muscle strength and development. While it is possible to gain some muscle strength with limited protein intake, the process will be significantly less effective and slower. Here's why protein is crucial and the role of nutrition in muscle strengthening:

Role of Protein in Muscle Growth​

1. Muscle Protein Synthesis (MPS):
   • Protein provides the amino acids needed for muscle protein synthesis, the process by which the body repairs and builds new muscle tissue.
   • Without sufficient protein, MPS is impaired, leading to slower recovery and less effective muscle growth.
2. Repair and Recovery:
   • During exercise, especially resistance training, muscle fibers undergo micro-tears.
   • Protein helps repair these tears, leading to stronger and larger muscles.

Consequences of Insufficient Protein Intake​

1. Reduced Muscle Mass and Strength:
   • Insufficient protein intake can lead to muscle atrophy (loss of muscle mass) and reduced strength.
   • The body may break down existing muscle tissue to meet its amino acid needs.
2. Longer Recovery Times:
   • Without adequate protein, recovery times after workouts are longer, and muscles may remain sore for extended periods.
3. Decreased Performance:
   • Low protein intake can lead to decreased overall performance, fatigue, and increased risk of injury.

Alternative Strategies and Considerations​

1. Protein Quality:
   • Focus on high-quality protein sources that provide all essential amino acids (complete proteins) such as meat, dairy, eggs, and certain plant-based sources like quinoa and soy.
   • For those following a vegetarian or vegan diet, combining different plant-based proteins can ensure a complete amino acid profile (e.g., rice and beans).
2. Other Nutrients:
   • While protein is critical, other nutrients also play roles in muscle function and overall health:
     • Carbohydrates: Provide energy for workouts and help replenish glycogen stores.
     • Fats: Essential for hormone production, including those involved in muscle growth.
     • Vitamins and Minerals: Vitamins like B6 and minerals like zinc and magnesium are involved in protein metabolism and muscle function.
3. Supplementation:
   • Protein supplements like whey, casein, or plant-based protein powders can help meet protein needs, especially for those with higher protein requirements or dietary restrictions.

Minimum Protein Requirements​

• For general health, the Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight.
• For muscle growth and strength, higher intakes are often recommended, typically around 1.2 to 2.2 grams per kilogram of body weight, depending on activity level and goals.

Practical Tips​

• Regular Meals: Spread protein intake throughout the day to ensure a steady supply of amino acids.
• Post-Workout Nutrition: Consuming protein after a workout can enhance muscle repair and growth.
• Balanced Diet: Ensure a balanced diet with adequate calories to support overall health and muscle function.

Conclusion​

While muscles can gain some strength with limited protein, achieving significant and sustained muscle growth and strength is challenging without adequate protein intake. For optimal muscle health and performance, it is important to consume sufficient protein along with other essential nutrients.


4o

It will Turn to sugar and you will get fat Like you are now
And its Impossible to eat that much and disgusting

 

[Deleted member 66828]

It will Turn to sugar and you will get fat Like you are now
And its Impossible to eat that much and disgusting

ur body doesnt store protein in any way or convert it to anything, u will just shit it out