Our physical bodies were made for movement. Movement is a necessary way of life for healthy bodily function. Properly performed exercise can stimulate metabolic functions within the body that powerfully promote anti-aging characteristics.
Our ancient ancestors had very strong and fit bodies. Survival depended upon both good endurance and the ability to perform feats of incredible strength and speed for short periods of time. They constantly moved as nomads and tribesman and they had to endure short periods of very high intensity activity in order to hunt, battle, and run for their lives.
Most people assume that walking, casually riding a bike, gardening, and strolling along on an elliptical machine are adequate forms of exercise. These are more accurately considered forms of movement. Movement regimes typically get the heart rate between 50-75 percent of maximum. The proper form of exercise should get the heart rate between 85-100 percent maximum for optimal results.
There is a significant difference between movement and exercise. Movement is an essential nutrient for the body because it brings proprioceptive information from joint receptors to the brain. Additionally, it helps improve circulation, oxygenation and lymphatic drainage of the body. We must certainly incorporate regular movement into our lives but it is not the same as exercise.
Real exercise must be focused on stimulating natural anti-aging hormone secretion within our body. This is done by overloading our joint and muscular systems with a challenging resistance. This could be done with resistance training and different forms of sprinting exercises.
Rules to maximize fitness
1. Use large muscle groups: Compound movements that focus on multiple muscle groups. Easy examples of this would include squats that work the entire lower body and push-ups that challenge the entire upper body.
2. Explosion: Exploding on the concentric phase of the exercise stimulates more motor neurons which recruit a greater percentage of muscle fibers. This not only increases strength and power production but it greatly boosts anti-aging hormone secretion.
3. High intensity: Each set should be particularly challenging – near failure with little rest between sets. A great strategy is to super-set between opposite muscle groups such as pushing and pulling exercises with little to no rest in between. This would be dumbbell presses followed by pull-ups. It could also include sprint intervals with short rest in between.
High-intensity training challenges the anaerobic system forcing greater production of lactic acid. The increased lactic acid stimulates greater HGH production. It also produces greater endogenous anti-oxidant production within the muscle and nerve cells as they adapt to be able to produce energy and eliminate waste more efficiently.
4. Short time period: Performing compound exercises at a high-intensity is a major challenge on the neuromuscular system. The body thrives when this is performed for short periods of time (5-30 minutes) several times a week. These sort of workouts can lead to over-training if they last too long. Find what works for you.
Unique time periods: Everyone is unique and one individual may need more or less neuromuscular demand than someone else. This often depends upon training levels, body type, gender, race, genetic structure, sleep cycles, nutritional status, anti-oxidant carrying capacity, anaerobic capacity, stress levels and exercise enjoyment.
5. Proper rest periods: Movement activities should be performed every day. However, high intensity exercise should be cycled to get the best benefits. Most individuals can have amazing strength, speed and energy in fewer than 60 minutes of high intensity exercise each week. This could mean the following equations:
a. Six to seven days of 5-10 minute workouts
b. Four days of 10-15 minute workouts
c. Three days of 15-20 minute workouts
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About the author:
Dr. David Jockers owns and operates Exodus Health Center in Kennesaw, Ga. He is a Maximized Living doctor. His expertise is in weight loss, customized nutrition & exercise, & structural corrective chiropractic care. For more information go to www.drjockers.com To find a Maximized Living doctor near you go towww.maximizedliving.com Dr. Jockers is also available for long distance phone consultations to help you beat disease and reach your health goals