And, while more are exercising every day and a great
deal of self-worth and self-satisfaction is being
derived, there is still a great deal of misunderstanding
about what it takes to give our bodies what they most
need to do the best job. After all, if
you want health and long life, likely you are going to
have to get a combination of factors right to end up
with the results you want.
Heart and Lungs
Your heart and lungs are
about as central to your longevity as any component in
your body. In fact, by taking care of the heart
and lungs, you most substantially increase your
expectation of long life. Further, the heart and
lungs are so intertwined that early heart transplant
surgeries transplanted both organs together. The
recognition of your heart and lungs as the core of your
health is not so far fetched.
the time you are 50-years old, your lung capacity is
typically reduced to about 50 percent of your optimum
capacity. This includes not only the couch potato
and individual perpetually caught behind the desk, but
also the runner, jogger and aerobic and cardiovascular
fitness practitioner who use long duration exercise as
their exercise model. This is a serous issue
because the lungs are where your body gets its oxygen
while the heart provides the essential
circulation to all of the components of your body.
For those who do long duration
exercise, instead of building the heart and lungs, these
organs adapt, downsize and lean out to the job
requirement for the purpose of efficiency. If,
over a period of years, one continues to do long
duration, medium/low intensity exercise, either aerobic,
cardiovascular or weight training, the heart and lungs
downsize to the maximum standardized challenge.
The heart and lungs lean themselves out based on the max
that is expected of them.
Low Impact, High Intensity, Short Duration Exercise
Another mode of
exercise is called High Intensity, Short Duration
Interval Training or High Intensity Interval Training.
The goal is to induce vast flexibility to the heart and lungs
by pushing them to their limit for very short periods of
time, and then allowing a period of recovery.
What becomes most important is the recovery time, i.e., how
long it takes to get back to a normal pulse. This gets
the heart to the top of its game for very short bursts
all the while building a great
deal of strength and flexibility.
Heart attacks are far less likely with a healthy
heart and lungs.
Low Impact, High Intensity, Short Duration
Exercise (IIDE) has the added benefit of creating what is
called an oxygen debt. When the lungs
are not able to provide enough oxygen for the muscle and
the burning of energy, the body goes into oxygen debt
which is made up during the recovery period. This can
be identified as panting (winded) as one attempts to
rebuild oxygen levels in the blood after intense
short bursts of exercise.
Certainly this builds the lungs but
most importantly trains the body to process energy
differently. Instead of burning energy from
storehouses found in fat, energy is burned (and thus
stored) in muscle - the most efficient storage medium.
In the recovery mode, with vast amounts of oxygen
available, energy is efficiently converted from fat and
stored in the muscle. Thus you are training your
body to become a lean burning machine with the highest
level of efficiency available to power your day to
day affairs including maintenance and repair, thinking and
a refined connection with Source.
Interestingly, medium and low intensity long duration
exercise allows energy to be burned at a much slower
rate, i.e., from fat and thus you train your body to
maintain its fat reserves. In other words, using the
energy in the muscles during high intensity, short
duration exercise causes the body to burn fat
differently for energy and is a much better way to gain that
desired lean, muscled look. Understanding the importance of
oxygen as the catalyst to release energy gives you a
whole new perspective.
The good news?
About four minutes of intense
exercise in a 20-minute exercise regime per day
is plenty and will definitely give you the endorphin
rush and all of the excitement you need to know
that you have accomplished your goal.
Another benefit of Low Impact, High Intensity,
Short Duration exercise is the recognition
that the energy required to get through your day is
best stored in our muscle groups. While the body can
convert fat into ADP for energy, the muscle stores it as
__ which is far more efficient. Thus
rebuilding your musculature for the storage of energy is of prime importance.
Converting energy from fat is not only
slow, but inefficient. Rebuilding your largest
muscle groups (upper legs and buttocks) allows you the
efficient means of storing energy for your body.
Joints and Bones
Third, muscle holds
your body up and takes the load off the joints and
tendons. And while most assume that your bones
hold your body up, this is not the case. Muscle
not only holds your body together, muscle offers the spring
and tension to take the load off of joints.
100 percent of your muscle can be reestablished and
maintained for almost as many years as you wish.
Maintenance of your musculature is of prime
importance. Joint problems and replacement surgery (as
poor as it is is) becomes a
thing of the past when one maintains proper muscle
tone. Want to have have strong bones and joints?
Rebuild your muscles and instill tone and flexibility to
your muscle groups. We will speak more of this later.
Time to discover how to exercise.
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The Low Impact, High Intensity
and Short Duration Exercise (IIDE) is the first
component available. Other components to follow.
Rebounder & IIDE