Cutting Edge Exercise and the Benefits That It Provides
Cutting Edge Exercise and the Benefits That It Provides
Can you ever stop taking care of your spine and nerve system without and not lose the changes that you had been working so hard to achieve? How quickly do you suppose your spine and nerve system start to deteriorate when you stop paying proper attention to them? It is almost immediate! You can't stay healthy with any level of exercise or diet if your nerve system is not functioning properly and your spine is deteriorating due to misalignment or thinning discs. The nerves in your body also control the effects and benefits of your exercise program. If the nerve system is not maintained throughout your lifetime, you will allow disease to develop unnecessarily and your muscles and organs to break down prematurely. You will die well ahead of schedule and that is simply wrong! You have to build your life around the importance of a healthy nerve system as well as through exercising and eating correctly if you want to live out your full God-given potential.
As we get into the specifics of exercise, you will be glad to know that there are really only two kinds of exercise that you need to include in your daily routine. They are aerobic exercise which simply means "with oxygen" and resistance exercise which tends to be anaerobic or without oxygen.
The first is aerobic exercise. This would be anything that uses oxygen and forces your heart rate up to a safe level so that it can get stronger and more efficient. You have often heard of this referred to as "cardio" exercises. Give me some examples of different kinds of aerobic exercise activities:
1. Walking
2. Running or jogging
3. Riding a bicycle
4. Swimming
5. Rollerblading
6. Playing any sports that keep the heart rate up consistently
I think you probably get the idea. These activities have to sustain your heart rate in a target zone based on your age and keep it there for at least 30 minutes per day, 3 times per week. If you can work it in, doing something daily is obviously the ideal, but the minimum frequency to gain the health and fitness benefits is 3 times per week.
How many of you who are reading this article today know that if you simply made up your mind on how important this was to their health and to your future, you could find 30 minutes 3 times per week to do something to get moving? We all could, couldn't we? Don't make it any harder than it needs to be- just do something consistently to get your body moving. One thing that has helped a lot of my patients stick with an exercise program of this type is to change it up occasionally. You can alternate between walking and riding a bicycle, or switch off between swimming and jogging. Anything that you can do to keep it interesting and not get bored is critical! How do you think the gyms make their money? They continue to sign up hundreds of people a month for a monthly fee that is automatically taken out of your checking account knowing that after 2 weeks, only 10% of those people will ever come in again. That is why they have thousands of members but the gym is rarely ever crowded. Otherwise, they would have to stop selling memberships because there would be too many people for their space to handle.
Consistency is the key to results. Start slowly and work your way up to the ideal level at a pace that you can handle. As difficult as this may seem when you first begin, you will be amazed at how quickly your body will respond and begin to change in support of the effort you put in. There is a saying in physiology that states "you have to give energy to get energy back". It seems like it is the opposite doesn't it? I would have thought that I have to get some energy to have enough juice to exercise in the first place, but it is just the opposite. The more energy you expend, the more the body gives it back to you the next time you step up to exercise. The good news is that it does not take long after you begin an exercise program to start noticing improvement. The key to long- term benefits is simply staying with your program over a long enough period of time for them to show up.
The second kind of exercise that you must include in your program to gain the maximum health and fitness benefits is resistance training. This would include some kind of weight lifting even if you do not belong to a gym. It could be as simple as lifting cans of soup or cartons of milk but the body requires resistance to grow stronger and burn fuel more efficiently. Building muscle is one of the most important keys in burning stored fat for those of you who are interested in losing weight. Lifting weights of some kind at least 2 days per week is critical to strengthen muscles, build bone, and support your immune system function. The give energy to get energy principle applies with resistance training as well.
Listen to the results of this study. Another individual by the name of Steve Blair from the Cooper Institute did a research project that showed if you have a healthy diet and even don't smoke, but you are unfit, you are still at a high risk of disease and early death. He also proved that nothing was more important than weight training or resistance exercise. They took a group of elderly patients in their 70's and 80's and even 90's from a nursing home and put them on a program of lifting weights. Every one of the people in this study reversed the effects of osteoporosis. They were able to moderate and control their diabetes, and many other things that were otherwise thought to be irreversible. Adding exercise was found to be much more important that just eating correctly in reversing the damaging effects of aging. So you can see that small changes in your lifestyle such as exercise are what make the most impact on your future. Age is not an acceptable excuse!
All of life is about being the best you can be with what you have been given. The only way that we have found to do so is to have a healthy nerve system, eat correctly, be at your ideal weight, and exercise consistently to increase your level of fitness. You can't replace the need for taking care of your nerve system with exercise, but without being in shape and working on your level of fitness you are 50 times more likely to develop disease and die before your time. This is not what we would ever want for anyone and I am sure it is not what you want either.
I would like to finish this article with this. Please take your life and health seriously. This is the only chance you have to live it. I saw a poster that I thought was very insightful. It said "if you wear out your body, where are you going to live?" I have also heard it said in a way that I have never been able to improve on. "This life is not a dress rehearsal for your next one". You have to take advantage of everything that is being made available to you in this office to be the best you can be. Commit to "the big three" for life- getting your spine and nerve system functioning optimally, eating correctly, and exercising. If you do, I can almost guarantee that you will have the best chance to prevent and avoid disease, protect the future of you and your family, and live out your God-given lifespan. Thomas Edison said "The doctor of the future will give no medicine but will interest his patients in the care of the human frame, in diet, and in the cause and prevention of disease". I hope you would agree that the approach to your health that I am advocating follows this line of thinking, and the future is now.
Thank you for taking the time to read this article. Many others will follow on topics that include diet, nutrition, detoxification, exercise, fitness, weight loss, and many more. I am thrilled that you take the time to read about these subjects to improve your life.
This article was written by Dr. Tom Bolan. He currently resides in Denver, Colorado. He was a practicing doctor of chiropractic with degrees in nutrition and acupuncture for over 30 years. He recently retired to pursue a career in writing and public speaking. He has spoken over 2,000 times over the last 10 years all over the United States and has written more than 100 articles, plays, commercials, video scripts, and is currently working on a book. For more information, Dr. Bolan can be contacted by emai at doctor.bolan@gmail.com or by logging into his weight loss website at http://www.drbolansbeyourbest.com. He offers free reports and newsletters to interested parties.
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