9 Minute Workout

This 9-Minute Workout Can Slow Aging, Expert Says (msn.com)

Slide 1 of 8: When we think of inflammation in the body, we almost always think of the inflammatory foods we regret to have just eaten, you know foods like fried chicken, curly cheese fries, and ice cream sundaes. But sedentary behaviors affect inflammation, too, so exercising can help cool chronic inflammation just as eating a healthier diet can. (See: What Happens To Your Body When You Sit All Day)Inflammation in your body damages cells and can cause a host of diseases, including diabetes, heart disease, cancer, and weight gain. It can also make your body look, feel, and function as if it's older than that it actually is. "Researchers have coined the catchy new term—Inflammaging—to describe how inflammation can accelerate the aging process," says Mike Zimmerman, author of the Eat This, Not That! book The 14-Day Anti-Inflammatory Diet.Chronic low-grade inflammation is when your body's immune system in a state of constant attack. While swapping out processed foods for fresh anti-inflammatory produce (the best ones are named in Zimmerman's book) is the best way to tame inflammation, starting an exercise program follows closely behind. And strength training seems particularly helpful for reducing the age-accelerating effects of inflammation.Consider this study in the journal Medicine and Science in Sports and Exercise. Researchers broke a group of 103 previously sedentary people into aerobic training, strength training, and control groups. Both exercise groups saw their blood levels of an inflammation marker called C-reactive protein drop, but the resistance training group's numbers dropped 32%, double that of the aerobic group. Other studies have suggested similar anti-inflammatory benefits of strength training.Why not give resistance training a shot to try reducing this silent ager? After consulting with exercise physiologists, Zimmerman devised this simple beginner program that requires nothing but your own body weight for resistance and just a few square feet of space in which to move around. It's called 3-3-3 because it's made up of just 3 exercises (you choose them) performed for one minute each (3 minutes total) for 3 total rounds. That's just 9 minutes of pushing yourself, but it will obviously take you a bit longer when you factor in resting as you need it. "Take the rest you need between minutes," says Zimmerman. "The idea here is to challenge your muscles, not set world records."Choose three of the following suggested exercises that were chosen because they're generally well-known (no exotic moves to learn), hit multiple muscle groups in your body in a short time, and require no equipment and little space. Do the 3-3-3 workout three times a week leaving a day in between to do some cardiovascular exercise like brisk walking or biking. Read on, and for more on how to eat healthy, make sure you avoid these 100 Unhealthiest Foods on the Planet.Read the original article on Eat This, Not That!
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When we think of inflammation in the body, we almost always think of the inflammatory foods we regret to have just eaten, you know foods like fried chicken, curly cheese fries, and ice cream sundaes. But sedentary behaviors affect inflammation, too, so exercising can help cool chronic inflammation just as eating a healthier diet can.

This 9-Minute Workout Can Slow Aging, Expert Says (msn.com)

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