4/12/2017 0 Comments 10 Exercise 90% Diet 10% Exercise![]() Minutes of Exercise Yields Hour- Long Effects. By Dr. Mercola. A recent study shows that ten minutes of brisk exercise triggers metabolic changes that last at least an hour. What's more, the more fit you are, the more benefits you will get. Researchers measured biochemical changes in the blood of a variety of people. Metabolic changes that began after 1. 10 Exercise 90% Diet 10% Exercise BikeMORE FACT SHEETS: SOCIAL MEDIA . The internet represents a fundamental shift in how Americans connect with one another, gather information and. What is a low carb diet, really? When can a low carb diet be beneficial? Should everyone follow a low carb diet? Or, can a low carb diet ruin your health?
According to USA Today. The extremely fit - - 2. ![]() Boston Marathon runners - - had ten- fold increases in that metabolite after the race. Knowing what type of exercise creates the greatest beneficial biochemical changes can make a huge difference in your health. The science of exercise has come a long way over the past decades. We're constantly discovering new information and details about how exercise creates the health benefits we typically associate with it, and more importantly, how we can exercise more efficiently and effectively to maximize results. In this article, I will discuss an uncommon exercise technique that can make a dramatic difference in your health, and why. But first, the study summarized above essentially confirms what I've been stating for years: that exercise is a key player for controlling your blood sugar and normalizing your insulin levels. I actually view exercise as a drug with regard to being properly prescribed and having proper dosage. And it's one that you can readily substitute for some of the most common drugs used today for things like diabetes, heart disease and depression. ![]() All of these conditions will improve with exercise and with the help of an experienced natural health care clinician. Nearly one in four people in the US have type 2 diabetes or pre- diabetes and it is my experience that most of them could be reversed with the appropriate diet and exercise regimen - - exercise being the crucial key. How Exercise Changes Your Biochemistry. In this study, the researchers measured the biochemical changes that occur during exercise, and found alterations in more than 2. Some of these compounds help you burn calories and fat, while others help stabilize your blood sugar, among other things. Essentially, being of a healthy weight and exercising regularly creates a healthy feedback loop that optimizes and helps maintain healthy glucose and insulin levels through optimization of insulin receptor sensitivity. And as I've explained on countless occasions, normalizing your insulin levels is the most important factor for optimizing your overall health and preventing disease of all kinds, from diabetes, to heart disease, to cancer, and everything in between. It runs neck and neck with vitamin D as the two most important physical elements that you can do to improve your health. This is also good news for those who are out of shape or overweight, because although it may take a little longer for you to correct your biochemistry, this same positive feedback loop will continue to create ever increasing health benefits as you persist and get fitter and leaner. Best of all, just 1. BRISK exercise led to beneficial biochemical changes that were still measurable an hour later. And this is where what I have to say next comes into play. 10 Exercise 90% Diet 10% Exercise Bikes![]() Increase Your Exercise Benefits by Ditching Traditional Aerobic Cardio. Walk into any gym and you'll see most of the people crowding around the aerobics equipment, but there's actually a way to exercise that is FAR more effective than aerobic exercises like walking or running on a treadmill or elliptical machine for an hour, and it's called Peak Fitness. Later, I will review all the types of exercise needed for a truly comprehensive routine, but first I want to explain just why Peak Fitness is so essential for your health, and how you can benefit from this particular style of training in ways you cannot get from ANY other type of exercise. I've been trying this out for a several months now and in the first three months alone I dropped five percent body fat without ever touching a treadmill. But boosting fat burning is just the beginning. The NEW Peak Fitness Program. Dr. Al Sears first introduced me to his PACE concept but I always found his material too general and non specific and no information on the use of this exercise for growth hormone. I really started to understand this when I met Phil Campbell at a fitness camp earlier this year in Mexico. He wrote the book Ready Set Go which details how these exercises for super- fast muscle fibers can increase growth hormone. So that is the history and what we sought to do is to provide the material in a digestible format, just like we do with the medical news, to provide you with a simple to comprehend guide that can explode you into fitness and health. In addition the the peak cardio exercises promoted by Sears and Campbell, we are seeking to promote a holistic approach to exercise. Peak Fitness is a term I am coining to represent a comprehensive exercise program that includes far more than typical cardio training. The major change is that once or twice a week you do Peak Fitness exercises, in which you raise your heart rate up to your anaerobic threshold for 2. You would repeat this cycle for a total of eight repetitions. These cycles are preceded by a three minute warm up and two minute cool down so the total time investment is about 2. It has been my personal experience that using this approach is far more effective than traditional cardio for a number of reasons that I will describe below. I was able to use this to help me lose over ten pounds of body fat and get my percent body fat down to 1. The intensity is absolutely individual. For some it may be as simple as fast walking alternating with slow walking. You can improvise it into just about any type of exercise, and you really don't require a gym membership or any equipment to do it. If you do have access to equipment, using an elliptical or recumbent bike work really well. One of my favorites is to use a recumbent bike. It is extremely challenging, and I enjoy that! This is the one I chose and am personally committed to, but the alternatives are almost limitless. They key is to push your heart rate into that training zone for 3. We call it . Yes, I realize that many athletes are injecting this illegally to achieve fitness, but it is expensive and fraught with side effects. Peak Fitness exercises, on the other hand, can actually cause your growth hormone to increase naturally, without any of the expense or side effects. In order to better grasp the benefits of Peak Fitness exercises, you first need to understand that you have three different types of muscle fibers: slow, fast, and super- fast. And only ONE of these muscles will impact your production of a vital hormone called HGH, or human growth hormone, which is KEY for strength, health and longevity. Currently, the vast majority of people, including many athletes such as marathon runners, only train using their slow muscle fibers, which has the unfortunate effect of actually causing the super- fast fibers to decrease or atrophy. In fact, neither traditionally performed aerobic cardio nor strength training will work anything but your slow muscles. These are the red muscles, which are filled with capillaries and mitochondria, and hence a lot of oxygen. Next you have the fast type of fiber which is also red muscle, and oxygenates quickly, but is five times faster than the slow fibers. Plyometric burst type of exercises will engage these fast muscles. The super- fast ones are the white muscle fibers. They contain far less blood and less densely packed mitochondria. These muscle fibers are what you use when you do anaerobic short burst exercises. High intensity burst cardio is the form of exercise that will engage these super fast fibers. They're ten times faster than slow fibers, and this is the key to producing growth hormone! Are You in Somatopause (Age Related Growth Hormone Deficiency?)As you reach your 3. This is part of what drives your aging process. It has been my experience that nearly everyone over 3. Children and most animals in the wild do not run marathons or lift weights, they move at high speeds for very short periods of time and then rest. This is natural and what optimizes the production of growth hormone. The higher your levels of growth hormone, the healthier and stronger you're going to be. And the longer you can keep your body producing higher levels of HGH, the longer you will experience robust health and strength. Harvey Cushing discovered HGH in the form of somatotropin almost a hundred years ago. Many individuals choose to inject it, though it is a banned substance in many professional sports. As I said earlier, I don't recommend doing this as I believe the health risks and cost are in no way justifiable. Ideally, you really want your body to produce it naturally, as injecting HGH does have side effects. And the way you produce it is by exercising your super- fast muscle fibers. Benefits of Peak Fitness Exercises. Once you regularly participate in these 2. Lowers your body fat Dramatically improves muscle tone Firms your skin and reduces wrinkles Boosts your energy and sexual desire Improves athletic speed and performance Allows you to achieve your fitness goals much faster How to Properly Perform Peak Fitness Exercises to Increase Your Growth Hormone Levels. First of all, please remember that you can perform this with any type of exercise. While having access to a gym or exercise equipment will provide you with a larger variety of options, you don't require either. You can easily perform this by walking or running on flat ground. You will certainly want to work your way up to this point, but ultimately you want to exercise vigorously enough so you reach your anaerobic threshold as this is where the . Typically this occurs in the second or third repetition unless you have a thyroid issue and don't sweat much normally. Your body temperature will rise Lactic acid increases and you will feel a muscle . It's highly individual, based on your current level of fitness. Mostly an excuse to sermonize to its target audience loudly and proudly, this sequel to God's Not Dead sadly misses an opportunity to course- correct faith- based movies from being heavy- handed schlock to becoming thought- provoking stock. Sure, a large portion of the flick wallops moviegoers over the head with Christian morals, but the story gets quite interesting when it enters the courtroom. Having an agnostic public defender put religious freedom on the stand presents some dynamic courtroom drama. Of course, the movie never strays too far from the pulpit (sample dialogue from the villainous opposing attorney: . We might actually have a Disinherit the Wind on our hands. A budding romance with her counsel (played by Jesse Metcalfe) shreds credibility, but so do all of the loose plotline strands that don't involve putting religion on trial. Meanwhile, Ray Wise makes for a great heavy, while Fred Thompson - in one of his last roles before succumbing to cancer - spends an all- too- brief amount of time on- screen. This re- tread of God's Not Dead won't make or break any of their careers, but - like the audience - they should all want for more when it comes to story. Get Too Much Sodium; 5 Foods Blamed. June 2. 4, 2. 01. Five high- sodium foods - - not all of them salty tasting - - are a big reason why nine in 1. Americans get way too much sodium every day. New CDC data show that only 9. U. S. Where's all that sodium coming from? From salt, mostly. But only 1. 0% of it comes from our shakers. An estimated 7. 7% comes from sodium in processed or restaurant foods. But grains and meat - - the foods we eat most - - contribute the most sodium. Kuklina, MD, Ph. D, senior service fellow at the CDC's division of heart disease and stroke prevention, tells Web. MD. But the CDC report identifies five foods that give Americans most of their sodium: Yeast breads. Chicken and mixed chicken dinners. Pizza. Pasta dishes. Cold cuts. The three food groups from which we get the most sodium include some surprises: Grains contribute 3. These foods include grain- based frozen meals and soups, breads, and pizza (which is mostly salty bread). Meats, including poultry and fish, contribute 2. Vegetables contribute more than 1. This seems surprising, but potato chips and french fries are vegetables. And canned vegetables, vegetable soups, and vegetable sauces tend to be loaded with sodium. Basic U. S. The rest - - 7. African- American. This huge majority should get less than 1,5. But the average American gets more than twice the recommended daily dose of sodium: 3,4. This means we're at risk of dangerously raising our blood pressure. That high blood pressure increases our risk of heart disease, stroke, and kidney disease. The CDC calculates that if everyone followed sodium- intake guidelines there would be as many as 1. What can we do? Kuklina says a lot is up to the food industry. But there's a lot we can do ourselves: Eat less processed food. Eat more fresh and frozen vegetables. Compare labels to choose low- sodium foods (and don't be fooled by deceptive labels). When using canned vegetables or beans, rinse the food well with water to remove as much sodium as possible. The CDC report appears in the June 2. Morbidity and Mortality Weekly Report. Sources. SOURCES: Morbidity and Mortality Weekly Report, June 2. Elena V. Kuklina, MD, Ph. D, senior service fellow, division for heart disease and stroke prevention, CDC, Atlanta..
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