Cardiovascular, Muscular and Health Benefits 

• Increase cardiovascular fitness and capacity with sustained aerobic training 
• Increase calorie burning potential
• Lower resting HR
• Improve stamina
• Increase size and number of mitochondria
• Improve muscle strength, endurance and overall conditioning
• Improve immune function
• Improves sleep

Posture and Neurosensory Benefits 

• Increase kinaesthetic awareness and proprioceptive response through fundamental movement pattern training, resulting in heightened self-awareness and enhanced movement skills 
• Increase muscle recruitment to improve agility, balance, coordination, stability
• Increase core activation
• Increase intrinsic joint strength and muscle balance will activate functional and core strength and improve connective tissue tensile strength
• Increase structural integrity, therefore improving posture and stabilization, mobility and ROM

Physical Cognitive Skill Benefits (see more under Train Your Brain, page xx) 

• Ambidexterity: Equally adept in the use of both left and right sides of the body 
• Coordination: The ability to move hands and feet separately or perform different functions at the same time
• Cross Lateral Training: Moves where arms or legs cross over one side of the body to the other
• Multi-Tasking: The ability to use the attributes of unconscious actions, peripheral vision and function from any position, at the same time
• Flow of Movement: Being able to flow from one position or exercise to another with relaxed muscles and continue fluidly through varied sequential movements
• Peripheral Vision: Ability to use midbrain (reflex) not relying on pre-frontal cortex where we analyze and process our thoughts, making reaction time faster

• Improve cognitive executive function 
• Improve memory and mental acuity
• Improve mental awareness of the physical body
• Improve mood and self-motivation
• Improve work production
• Improve social interaction
• Improve self confidence
• Decrease stress

• Community and Camaraderie 
• Healthy Interaction and Competition
• Encourages male participation in a group exercise platform