Exercise is Essential
Who's going to get you back on your feet??
Thanks to the passion that I've always expressed towards exercise, and the openess I've always approached the topic with, along with the endless pursuit of learning more from many different sources, I wholeheartedly believe that there is an optimal way to get the best "results" in terms of overall health and fitness. I'm not talking about losing the most amount of pounds according to the scale, or inches around the waist, or gaining an unhumanly amount of muscle mass... I'm talking exercising to attain true health and fitness from every aspect possible.
"Eating alone will NOT keep a man well."
-Hippocrates in 400 B.C.
300,000 die from obesity related dx
70,000 lost due to sedentary lifestyle
Top Reasons People Workout
- Lose weight
- Big muscle-to look a certain way
- Preparing for an occasion
- To eat whatever they want
- For health
The first 4 of these reasons tend to be short-lived, as they are short term goals. We all know people who have tried "diets" or hired a personal trainer. For most, the weight came off initially, then "life happened" and they put all the weight back on (and in many cases, more weight..)
Having the right mindset towards exercise is the primary basis to everything, without it, you'll fizzle out and resort to old habits or spiral somewhere you really do not want to be. Really honing in to discover your true reason WHY you want to be healthy is absolutely essential. Losing weight and looking good is a great thing to strive for, but this shouldn't be your absolute end goal. This is the mindset that typically fails eventually and is typically impossible to maintain day in and day out for the rest of your life. The state of your life is directly related to the state of your health. Just think of anyone you know who is in chronic pain or have been tagged with a chronic disease; would they tell you truthfully that they are living a vibrantly happy life?? It's a terribly sad state that our society is currently in, across the masses, and for the vast majority, regaining health is fully attainable. So YES, you have to consider the life you want to lead in the future, and know that you have complete control of this destiny. We all have a purpose to serve and an important place in this world, it's just a matter of doing a little searching and self-actualization, then setting forth with the conviction that you are on the right path. If it's not the right path, listen to your gut and muster up the courage to make changes, big or small, as you deserve to the live the life of your dreams.
That is exactly what I have devoted the rest of my life towards, empowering people to take their health and lives into their hands by living a life that follows the principles that govern all of health and vitality. Then to pass it on to loved ones and friends.
As far as exercise goes, I fully believe it is an essential aspect to health and is not just a "recommended" thing to do to lose weight or to get jacked. All these sought after results should be a SIDE EFFECT as a result of exercising properly, eating WELL, minimizing the toxins you put in and maximizing the toxins you release, having a healthy, stress free mindset, and of course a nervous system that is function as optimally as possible.
Through the 5 Essentials (ML)
1) Maximized, Healthy mindset
2) Maximized, Optimally functioning Nervous System
3) Optimal nutrition
4) Maximized Exercise
5) Detoxing while minimized toxin exposure.
I'f you're going to go through the process of exercising, and you have the right reasons, then why not go about it in the way that will give you the most substantial results, across the board, in less time, less hassle, less money than in any other way? I'm sold.
High intensity, short duration, Metabolic Conditioning
- Proven to have the greatest benefits in terms of overall fitness.
- Learn to get comfortable, with being uncomfortable!
WHY??
equilibrium disrupting, positive hormonal response, functional and dynamic movements, balance, flexibility, mobility, enhance circulation and cardiac endurance and strength, detoxifying, neurally stimulating, physique transforming, goal shattering, joint sparing... the list goes on and on. So a better question; why not?
When you put your entire system under such stress, for a short period of time, every system must adapt appropriately to regain equilibrium and bring your body back to a resting state. This requires the synchronous collaboration of these systems, which requires energy. The more energy it takes to bring your body back to a harmonious state, repair the damages, and rid of excess waste, the more energy will be needed to foster these processes. If you combine this with the other essentials of health, your body will naturally have to adapt by burning fat and building lean tissue.
This is all wonderful news, as you will attain those sought after goals and more importantly, your body will be functioning better than it has in YEARS. Maybe ever! From cardiovascular, muscluar, skeletal, neural, psychological, respiratory, hormonal etc etc... EVERY system will benefit and prosper.
High intensity exercise will get you to the point of being quite uncomfortable. Your entire body will be screaming at you. Your heart will be pounding out of your chest, your lungs will be bursting into flames, your muscles will sting, cramp, and fatigue, and maybe you'll feel a little woozy. Keep sucking that air deep into your lungs; most people rarely inhale deeply, if ever. Your brain thrives on proper oxygen supply, same goes with your cardiovascular, muscular, detoxifying systems, and basically every other system in the body. Oxygen is a necessary component to breaking down fat and releasing it from the body (through beta-oxidation and release of CO2 from the lungs).
Our genetic makeup requires exercise and movement. Certain genes are flipped on and off based on our activity level, along with other lifestyle factors. Since we are programmed to exercise everyday, not doing so is an abnormal event. Stringing together enough abnormal events leads to abnormal genetic processes and then abnormal physiological functioning.
What do I mean by metabolic conditioning??
In order for your body to respond to this type of physcial stress, innate will provide by stimulating your body to release necessary hormones and reducing the effect of others.
- Increase:
- Growth hormone
- Testosterone
- Endorphins
- Epinephrine
- Aldosterone
- Cortisol
-Growth hormone and testosterone Increase, especially AFTER exercise, and continue to have a positive physiological effect for many hours (up to 24 hrs) after.
~~Growth hormone has been studied and proven to increase lean body mass and bone density, while decreasing peripheral body fat.
Eating, sleeping, having the right mindset, a clear nervous system---> can increase the innate set point of your growth hormone levels, in this way, you can have a natural, completely safe level of circulating growth hormone to have a positive effect on your body.
-Decrease cortisol
~~Known to wreck havoc on many systems of the body when in chronically elevated levels, which is unfortunately very common in our society. Can be stimulated by stress and other psychological issues, disbalanced hormonal levels, subluxations, nutritional imbalances/deficiencies, high toxic load, and exercising in a way that requires your body to produce cortisol (Prolonged Endurance type activies)
As these graphs illustrate, the benefit you get from short-duration, high-intensity exercise is undeniable. Hopping on the treadmill for 30+ minutes will not give you the results that you deserve as your body will not continue to burn fat and build muscle for HOURS after a workout. The lean muscle that is created will raise your metabolic rate and further continue your path to health. And the benefits or being healthy are insurmountable.
Not to mention the stimulation (aka fuel) for your brain!!
- 80-90% of the input into your CNS is through movement
About 1 in 5 (21%) adults meet the 2008 Physical Activity Guidelines. (www.cdc.gov)
Inactive adults have a higher risk for early death, heart disease, stroke, type 2 diabetes, depression, and some cancers. (www.cdc.gov)
25% of children 5 and up already have plaque forming in their arteries! (U.S. News and World Report)
60% of 15-19 year olds had plaque building up in their all important coronary artery which supplies the heart! (Journal of American Medical Association)
Less than 3 in 10 high school students get consistent physical activity throughout the week. (www.cdc.gov - May, 2018)
Childhood obesity has more than doubled and adolescent obesity has tripled in in the past 30 years. (www.cdc.gov)
Study comparing sedentary people and those who engage in moderate or vigorous intensity aerobic physical activity for 3 to 4 hours per week, those who engage in physical activity have a 20% to 40% reduction in breast cancer risk and a 30% reduction in colon cancer risk.
Statistically, Out of 100 employees
o 74 Employees are overweight (36 of them are considered obese)
o 12 Employees have diabetic (3 unaware)
o 77 Employees struggle with stress- 9 with depression issues
As an employer, these employee medical costs are increasing yearly.
12-17% increase to companies for cost of health insurance in 2015
References
DEFINE FITNESS
1. Cardiovascular endurance - The ability of body systems to gather, process, and deliver oxygen.
2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.
3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility - the ability to maximize the range of motion at a given joint.
5. Power - The ability of a muscular unit to apply maximum force in minimum time.
6. Speed - The ability to minimize the time cycle of a repeated movement.
7. Coordination - The ability to combine several movement patterns into one distinct movement.
8. Agility - The ability to minimize transition time from one movement pattern to another.
9. Balance - The ability to control the bodies center of gravity in relation to its support base.
10. Accuracy - The ability to control movement in a given direction or at a given intensity.
Every decade between, the avg 50-70 will lose 15% of muscle mass. 30% after 70.
Biochemical/Cellular Changes:
- Increase myoglobin content to bring O2 to muscles
- Increase oxidation of fat and glycogen (
- Increase capacity of ATP-PC system for anaerobic power.
- Increase mitochondrial production by as much as 50-100% in 6 weeks of training
- Training increases endogenous antioxidants to protect against free radicals
Other Physiological Changes
- Ventilatory efficiency
- Diffusion capacity
Basic Concepts:
- Your muscles will undergo 'hypertrophy', not hyperplasia. As in, you will increase the size of current muscle fibers, not make new muscle fibers.
- You can migrate more fibers from IIA to IIX, and vice-versa. But not Type I to any type II (slow-->fast twitch)
IS RESISTANCE training for anyone? Everyone?
YEEEEUP
J Am Med Dir Assoc. 2015 May 1;16(5):400-11. doi: 10.1016/j.jamda.2015.01.071. Epub 2015 Feb 21.
There Are No Nonresponders to Resistance-Type Exercise Training in Older Men and Women.
What if you just workout on the weekends? Are there any benefits?
You betcha!!
JAMA Intern Med. 2017 Mar 1;177(3):335-342. doi: 10.1001/jamainternmed.2016.8014.
Association of "Weekend Warrior" and Other Leisure Time Physical Activity Patterns With Risksfor All-Cause, Cardiovascular Disease, and Cancer Mortality.
CONCLUSIONS AND RELEVANCE:
- "RESULTS:
Among the 63 591 adult respondents (45.9% male; 44.1% female; mean [SD] age, 58.6 [11.9] years), 8802 deaths from all causes, 2780 deaths from CVD, and 2526 from cancer occurred during 561 159 person-years of follow-up. Compared with the inactive participants, the hazard ratio (HR) for all-cause mortality was 0.66 (95% CI, 0.62-0.72) in insufficiently active participants who reported 1 to 2 sessions per week, 0.70 (95% CI, 0.60-0.82) in weekend warrior participants, and 0.65 (95% CI, 0.58-0.73) in regularly active participants. Compared with the inactive participants, the HR for CVD mortality was 0.60 (95% CI, 0.52-0.69) in insufficiently active participants who reported 1 or 2 sessions per week, 0.60 (95% CI, 0.45-0.82) in weekend warrior participants, and 0.59 (95% CI, 0.48-0.73) in regularly active participants. Compared with the inactive participants, the HR for cancer mortality was 0.83 (95% CI, 0.73-0.94) in insufficiently active participants who reported 1 or 2 sessions per week, 0.82 (95% CI, 0.63-1.06) in weekend warrior participants, and 0.79 (95% CI, 0.66-0.94) in regularly active participants."
Your results all start at the grocery store!!
Look at my other blog article on fasting as I believe many, if not all would benefit from exercising from a fasted state; let alone fasting from time to time for overall health and vitality.
As most of us are aware, a sedentary lifestyle is associated with all sorts of health issues.
This guy has the right idea.. https://www.facebook.com/michael.sloggett.3/videos/10156386119760174/
Kennedy's Vision on Bringing Exercise to the Masses
https://www.facebook.com/video.php?v=960041764030799&pnref=story
For Goodness Sakes, ENJOY your workout :)45 Reasons to Enjoy Exercise
§Changes occur rapidly
–11% in plasma
volume,
7% VO2 max, and 10% in
stroke volume with six days of training
Basics of High Intensity and examples of how to do it
http://www.precisionnutrition.com/all-about-hiithttp://blog.houstonmethodist.org/high-intensity-interval-training-hiit-live-hype/
http://www.cmaj.ca/content/174/6/801.full.pdf+html
Where does the FAT go??
http://www.npr.org/sections/health-shots/2014/12/16/371210831/when-you-burn-off-that-fat-where-does-it-go
http://www.bmj.com/content/349/bmj.g7257
Anti-Aging
https://flipboard.com/@flipboard/flip.it%2Fs3r0vV-can-high-intensity-interval-training-de/f-ac2b4a5f68%2Ftheguardian.com
Twin studies show the impact of exercise on health
Study On high risk Individuals
http://www.ncbi.nlm.nih.gov/pubmed/25003773
http://well.blogs.nytimes.com/2015/03/04/one-twin-exercises-the-other-doesnt/?smprod=nytcore-iphone&smid=nytcore-iphone-share&_r=0
The effect of exercise on yer genes.
http://www.ncbi.nlm.nih.gov/pubmed/25484259
http://fitness.mercola.com/sites/fitness/archive/2015/02/13/exercise-affects-genes.aspx?e_cid=20150213Z1_DNL_NB_art_1&utm_source=dnl&utm_medium=email&utm_content=art1&utm_campaign=20150213Z1_DNL_NB&et_cid=DM67282&et_rid=840449353
Combating This Sitting epidemic
Does physical activity attenuate, or even eliminate, the detrimental association of sitting time with mortality? A harmonised meta-analysis of data from more than 1 million men and women.
https://www.ncbi.nlm.nih.gov/pubmed/?term=physical+activity+and+heart+disease+and+sitting+and+lancet
Watching TV increases mortality rate
https://news.northwestern.edu/stories/2017/december/high-intensity-exercise-delays-parkinsons-progression/- Jama Dec 2011
- Great news, considering all other drug therapies have little long term effect, with, or course, nasty side affects
- "Parkinson’s disease, the second most common neurodegenerative disorder and the most common movement disorder, affecting more than a million people in the United States."
- “If you have Parkinson’s disease and you want to delay the progression of your symptoms, you should exercise three times a week with your heart rate between 80 to 85 percent maximum. It is that simple,” said co-lead author Daniel Corcos, professor of physical therapy and human movement sciences at Northwestern University Feinberg School of Medicine.
- "After six months, participants were rated by clinicians on a Parkinson’s disease scale ranging from 0 to 108. The higher the number, the more severe the symptoms."
- "Participants in the study had a score of about 20 before exercie. Those in the high intensity group stayed at 20. The group with moderate exercise got worse by 1.5 points. The group that did not exercise worsened by three points. Three points out of a score of 20 points is a 15 percent change in the primary signs of the disease and considered clinically important to patients. It makes a difference in their quality of life."
Body Weight Has Surprising and Alarming Impact on Brain Function
One of the largest studies linking obesity with brain dysfunction, scientists analyzed over 35,000 functional neuroimaging scans using single-photon emission computerized tomography (SPECT) from more than 17,000 individuals to measure blood flow and brain activity. Low cerebral blood flow is the #1 brain imaging predictor that a person will develop Alzheimer’s disease. It is also associated with depression, ADHD, bipolar disorder, schizophrenia, traumatic brain injury, addiction, suicide, and other conditions.
Things to consider
https://www.t-nation.com/training/doctors-view-of-crossfit
Raising testosterone levels naturally, for a healthy bod
http://www.naturalnews.com/050293_DHT_levels_testosterone_mens_health.html
--maybe a bit slanted, but some decent info.
Perspective from a business dude
http://www.entrepreneur.com/article/245224
When your doctor doesn't even lift....
And advises you NOTto...
https://journal.crossfit.com/article/when-your-doc-doesn-t-even-lift-2
- Is it bad to lift overhead?
- Is it bad to lift heavier than 25lb weights?
- Isn't crossfit dangerous???
Changes in Weight, Waist Circumference and Compensatory Responses with Different Doses of Exercise among Sedentary, Overweight Postmenopausal Women
https://bengreenfieldfitness.com/2013/06/7-of-the-best-ways-to-stop-stress/
Compared to the sedentary control group, both the 30-minute and 60-minute group lost 4% body weight and 14% body fat and 3% body weight and 13% body fat, respectively.
- "Metabolism actually increased slightly more in the 60-minute group than in the 30-minute group, but the maximum oxygen capacity of the 30-minute group slightly exceeded that of the 60-minute group. Interestingly, the people who exercised for 30 minutes tended to have a greater daily calorie deficit than the ones who worked out the entire hour, indicating less of a propensity to calorically compensate for their exercise sessions."
Minimum amount of physical activity for reduced mortality and extended life expectancy: a prospective cohort study
- "Compared with individuals in the inactive group, those in the low-volume activity group, who exercised for an average of 92 min per week (95% CI 71–112) or 15 min a day (SD 1·8), had a 14% reduced risk of all-cause mortality (0·86, 0·81–0·91), and had a 3 year longer life expectancy. Every additional 15 min of daily exercise beyond the minimum amount of 15 min a day further reduced all-cause mortality by 4% (95% CI 2·5–7·0) and all-cancer mortality by 1% (0·3–4·5). These benefits were applicable to all age groups and both sexes, and to those with cardiovascular disease risks. Individuals who were inactive had a 17% (HR 1·17, 95% CI 1·10–1·24) increased risk of mortality compared with individuals in the low-volume group."
- http://www.sciencedirect.com/science/article/pii/S0140673611607496
https://breakingmuscle.com/sports-psychology/life-aint-easy-train-anyway
Affect on Psychology
As a powerful anti-depressant
https://www.researchgate.net/publication/296705429_Exercise_as_a_treatment_for_depression_A_meta-analysis_adjusting_for_publication_bias
Can Exercise Cure Depression?
Exercise releases endorphins, the body’s very own natural antidepressant.
https://www.psychologytoday.com/us/blog/brain-bootcamp/201009/can-exercise-cure-depression
Ok, this guy is pretty good...
http://www.brobible.com/life/article/dom-mazetti-dad-bod/
Exercise and diabetes
http://www.drperlmutter.com/exercise-enhances-insulin-sensitivity/?hvid=1FnsgB
Interesting talk on exercise and brown fat
http://fitness.mercola.com/sites/fitness/archive/2014/01/17/brown-fat-levels.aspx?x_cid=20140823_didyounknow_facebookdoc
Cancer
70% reduction in Breast Cancer.....start EXERCISING & SWEATING!
Why?
Sweat is part of the body's natural systems for eliminating toxins and reducing cortisol levels. Exercise also helps you balance hormones.
Sweat is part of the body's natural systems for eliminating toxins and reducing cortisol levels. Exercise also helps you balance hormones.
One of the major reasons exercise helps prevent breast Cancer is because it decreases total body fat and EVERY fat cell can produce excess estrogen.
According to a large study, women who were lean and exercised 4 hours a week had a 70% reduction in their risk of breast Cancer.
-PhysicalActivityEpidemiology, 2nd edn. Champaign, IL. Human Kinetics
Other things to look@
http://breakingmuscle.com/kettlebells/7-exercises-to-optimize-shoulder-health-with-kettlebells
Train to what is sustainable
http://rosstraining.com/blog/2013/12/04/training-frequency/
A single set of exhaustive exercise before resistance training improves muscular performance in young men.
Strength and neuromuscular adaptation following one, four, and eight sets of high intensity resistance exercise in trained males.
A randomized trial examining the effects of aerobic physical activity on attention-deficit/hyperactivity disorder symptoms in young children.
6,000-Year-Old Knee Joints Suggest Osteoarthritis Isn't Just Wear And Tear
Knee osteoarthritis has doubled in prevalence since the mid-20th century
- We are meant to move!
- Our bodies depend on it.
- "Knee osteoarthritis is a highly prevalent, disabling joint disease with causes that remain poorly understood but are commonly attributed to aging and obesity. To gain insight into the etiology of knee osteoarthritis, this study traces long-term trends in the disease in the United States using large skeletal samples spanning from prehistoric times to the present. We show that knee osteoarthritis long existed at low frequencies, but since the mid-20th century, the disease has doubled in prevalence. Our analyses contradict the view that the recent surge in knee osteoarthritis occurred simply because people live longer and are more commonly obese. Instead, our results highlight the need to study additional, likely preventable risk factors that have become ubiquitous within the last half-century."
How to Maximize Your Mitochondria
To boost your aerobic energy, is it better to run farther or faster?
--http://www.runnersworld.com/sweat-science/how-to-maximize-your-mitochondria
Posture, protect yer spine:
https://www.facebook.com/kinesitherapie.art.sciences/videos/1057313250997813/
A testimonial from a friend at my Crossfit gym (CF Kennessaw)
By way of testimonial- recently someone asked me why I do CrossFit and my answer was a quick "because I like it!" Then later I started thinking about that question more. My mind went back to my journey over the last two years from where I started at over 300 pounds with a bunch of serious health issues and a complete inability to even walk around the block, or enjoy the simple parts of my life. I reached a point where I knew I needed to go to a gym where the coaching was strong because I just couldn't make myself do the work on my own--- believe me, I tried. I found CrossFit Kennesaw. I was scared out of my mind until I met another woman in the gym who told me she wanted to be strong and fit and have endurance. She told me it was a shift of thinking for her as a woman to be strong but that it helped her in all the other aspects of her life. At that moment I realized that while becoming a badass in the gym would be awesome, being a badass while carrying groceries to the car, and playing with my kids, and not huffing and puffing all the time would be freaking amazing! The gym started a new training program called Fast & Strong which balances cardio work, strength and mobility in an upbeat, encouraging and well coached class. The class has a bunch of non judgmental folks who are all on their own journeys but are usually in a very positive frame of mind. This good energy has encouraged me to lose a lot of weight, try new fitness activities and be more confident in what I can achieve. In fact, tomorrow I will put on my running shoes to go for my 7th 5k this year. If you are thinking of how you can be a better you but need the help, give F&S a try, it CAN change your life!
Biohack Your Workout – Science, Gear & Tools For Building The Perfect Body
Take YEARS off your LIFE? Keep exercising the WRONG WAY!
This study in Journal of the American College of Cardiology shows that working out TOO long the wrong way takes YEARS OFF your life! (but keep reading until the end to find the solutions)
According to a study published in the Journal of the American College of Cardiology:
1. running five minutes per day can reduce an individual’s risk of premature death by about three years.
2. Researchers found that people who ran less than an hour per week also saw an increase in lifespan, not just a decrease in risk of premature death.
1. running five minutes per day can reduce an individual’s risk of premature death by about three years.
2. Researchers found that people who ran less than an hour per week also saw an increase in lifespan, not just a decrease in risk of premature death.
The study took place over the course of 15 years, testing participants ranging in age from 18-100. Separate research found that running more than 20 miles per week could take years off an individual’s life, providing further evidence that less can be more with regard to exercise.
So what's the best exercise to ADD years to your life?
High intensity/short duration workouts! Why?
High intensity/short duration workouts! Why?
Instead of continuous movement for 30 or more minutes, as is typical for people who walk, jog, run or cycle.
High Intensity/Short duration workouts will usually involve 30 to 60 seconds of exercise near the peak of your ability and then followed by a recovery period of walking or resting and then repeat for a total of about 12-15 minutes 5 times per week.
High Intensity/Short duration workouts will usually involve 30 to 60 seconds of exercise near the peak of your ability and then followed by a recovery period of walking or resting and then repeat for a total of about 12-15 minutes 5 times per week.
*The key is to get heart rate up as much as you can (make sure your doctor allows this) and heart rate down.
Why does this type of workouts INCREASE years on your life? Here are just a few-
1. increased ability to use oxygen- cancer HATES oxygen!
2. increased ability to use insulin- lowering blood sugar is ONE of the KEYS to lowering inflammation and reducing chronic diseases
3. Researchers have found that repeatedly pushing the body close to its exercise limits for very brief periods with periods of rest, is more effective than continuous moderate activity at improving cardiovascular, respiratory, metabolic and mechanical functions!
1. increased ability to use oxygen- cancer HATES oxygen!
2. increased ability to use insulin- lowering blood sugar is ONE of the KEYS to lowering inflammation and reducing chronic diseases
3. Researchers have found that repeatedly pushing the body close to its exercise limits for very brief periods with periods of rest, is more effective than continuous moderate activity at improving cardiovascular, respiratory, metabolic and mechanical functions!
What if you love to run long distance or do 60 minute aerobic type classes?
1. Take Curcumin Daily to help decrease inflammation as well as other natural anti-inflammatories
2. Alternate, do not do long exercise workouts everyday- example:
Monday do long run
Tuesday do High Intensity/Short Duration workout
Wednesday off
Thursday do long run
Friday do High Intensity/Short Duration workout
1. Take Curcumin Daily to help decrease inflammation as well as other natural anti-inflammatories
2. Alternate, do not do long exercise workouts everyday- example:
Monday do long run
Tuesday do High Intensity/Short Duration workout
Wednesday off
Thursday do long run
Friday do High Intensity/Short Duration workout
Study: Running 5 Minutes a Day Could Add Years to Your Life- Time Magazine
--Dr Charles Majors.
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