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A sense of well being following exercise results from endorphin and encephalin release in the central nervous system (opiate-like products manufactured in our own brains). As one increases stamina and strength, the challenges of day-to-day living become much easier to overcome. Depression fades away and slowly, one becomes better equipped to stand the rat race of 21st century living. How much and what kind of exercise does it take to achieve these goals? The answer is less than you think, but in a dedicated fashion, repeated at frequent intervals. One should strive to achieve 50 minutes of fairly vigorous aerobic exercise three days per week. I prefer non-weight bearing type exercise with little joint involvement such as swimming, riding an exercise bike (Schwinn Aerodyne is my favorite), Nordic Track and least of all running or jogging, which can cause knee and lumbar spinal injuries. I prefer to exercise with headphones using motivational music of one's choice. The training should consist of about 15 minutes of slow and gentle warm up, followed by 20 minutes of fairly intense "interval type training," then a 10 to 15 minute warm down period of moderate intensity. Interval training should be "bursts" of higher intensity aerobic exertion in a cyclic fashion about every two to three minutes for periods of sustained high intensity of about 1 minute each. On alternate days of aerobic training one should perform controlled resistance training with free weights or machines. I prefer free weights (or the Power Block® system). Free weights allow one to isolate a muscle group and really work it much more effectively throughout its range of motion. One should alternate upper body strengthening exercises with back and lower body exercises on alternate days. What are the resistance exercises of choice? What amount of weight is used? It's really very simple. The first rule is: do five sets per muscle group. Rest one minute only between sets. Start with 15 reps on low weight to warm up the muscle group. Then do more weight until the muscle group fatigues at 10, then 8 reps. Do the reps VERY SLOWLY, not racing through them, in you minds eye visualizing the muscle group contracting. (This is the ZEN of weightlifting – slow and methodical, not quick and straining). The upper body groups are biceps (curls), triceps (overhead press lowering weight back to shoulder), overhead or military for shoulder group, pectoralis group (bench press with free weights), and lats (latissimus) by bending over a bench and picking up the free weights isolating the lat muscles. The lower body groups are abdominal (slow crunches), leg extensions (with a machine), squats with free weights, and lunges holding free weights. That is basically it. Alternate aerobic interval training every other day with either upper or lower body free weight or machine training. Combine this program with the diet and nutraceuticals from the first article in the series and you are on your way. Add balanced hormonal replacement therapy (next issue) and watch what happens to your body!
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May GreatSkin® Special Are you planning on having facial surgery? We have put together two excellent kits for our Pre and Postop clients. Read about both of these programs -- plus the protocols that Dr. Van Wormer uses to prevent scarring, bleeding and swelling when he does laser resurfacing.
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