The Importance of Exercise!

Did anyone ever tell you how important exercise really is? Well, if not,here I am! Let me tell you, regular exercise is absolutely imperative for good health!

A sedentary lifestyle leads to disease and a sure demise of the body. When the good LORD created us, he designed our bodies to be resilient. We’re meant to move, run, jump, climb, and be active in as many ways as possible. As we put a greater demand on our body it will rebuild a little stronger each time to compensate for the new greater demand.

1. The heart and cardiovascular system become stronger.

2. Our metabolism becomes balanced and burns calories and unused fat for energy.

3. Our glands will release the proper hormones for growth and repair,helping to keep our hormonal system balanced.

4. Through sweat and work the lymphatic system will rid the body oftoxins.

5. Blood pressure and cholesterol levels will become easier to keep incheck.

6. The risk of diabetes will be easier to keep at bay.

7. It will help to ward off mental decline as we age and protect againstforms of dementia and alzheimers.

Well, by now I guess you’ve heard the new dietary and fitness guidelines recommending 30 to 90 minutes of moderate to vigorous exercise a day. I know many of you feel 30 minutes 3 times a week was hard enough to find time for, much less the new recommendations.

There are experts that feel once you work yourself to a good level of fitness, backing off to 30 minutes 3 times a week may suffice for sustaining a maintenance level of fitness.

Keep in mind it has been proven that strength training is just as important as aerobics or cardio. You must have a balance of both. Guys you don’t have to become full time bodybuilders, and ladies I promise, you won’t end up looking like men (unless you use illegal steroids) which I know you won’t and I definitely do not recommend.

So please, do yourself and your loved ones a favor and start a responsible exercise program.

Most everyone lead hectic lives today, working a job, taking care of the family and doing household chores. All this leaves little time for an exercise/workout program. But, if you want to acquire and maintain a level of good health, you must find the time.

Do you spend time watching TV? Most likely the answer is yes. So, just give up a little TV…Can you train yourself to get up earlier and workout in the morning?…Sure you can…See there, you’ve already made time. We really can find the time for something so important. We owe it to ourselves and our loved ones. We’ll live a much longer life and be more productive in the long run.

I’m sure we all want to age gracefully. The future doesn’t have to be, visit after visit to the doctor, with medicine…medicine…and more medicine…Always tired, with no energy and becoming frail, barely being able to get around and eventually maybe even a life in a nursing home.

I’m sure you’ve seen this scenario before with some one you know. Well, it just doesn’t have to be this way. There are no absolutes, when it comes to our health and longevity. But, there is one thing for sure. If we all keep eating the SAD (Standard American Diet) and do not become active and exercise, we will eventually fall prey to ill health.

Just look at Jack Lalanne and his lovely wife Elaine. They’re perfect examples of good health and longevity through proper nutrition and physical exercise. Jack didn’t believe in eating white flour and sugar products back in the 1930’s. He was way ahead of his time.

Jack has been referred to as the godfather of fitness. He opened the first modern health and fitness spa in the United States in 1936 and went on to bring exercise to TV with his own show in 1951 that was popular for 33 yrs. Jack was very sickly as a kid and was a sugar-holic and wasn’t really expected to live a long life. His mother took him to hear a pioneer nutritionist, Paul Bragg, when Jack was age 15. That changed his life and led him to become the respected health and fitness expert he is today.

Over the years Jack has performed many feats of strength and endurance, amazing the public. When he was 60 yrs. old he swam from Alcatraz to fishermen’s wharf pulling a 1000 lb. boat, while handcuffed and shackled. At the age of 65 in Tokyo Japan, he pulled 65 boats loaded with 6500 lbs. of wood pulp. And At age 70, in Long Beach California he pulled 70 boats loaded with 70 people through high winds and rough water. Jack also holds the world’s record for doing 1033 push-ups in 30 min’s. He accomplished this at the age of 42. Jack was also responsible for inventing several weight lifting apparatuses and they’re still used today.

Jack will turn 91yrs. old, later this year. He still works out and looks years younger than his age. He’s as strong and spry as ever, full of vim and vigor. You can see Jack and Elaine on their infomercial (Jack Lalanne Juicer) on TV.
They also have a website www.jacklalanne.com.

Sorry I’ve gotten so lengthy here, but Jack and Elaine are a great inspiration for us all. They are a perfect example of leading a healthy long life, being robust and productive far into the senior years, and are to be admired by us all.

Back to exercise…There are many forms you can incorporate into your lifestyle and time frame.

AEROBIC or CARDIO EXERCISE

1. Walking (indoors in place or outdoors) at a vigorous pace.
2. Running or Jogging (be careful, these can be hard on the joints).
3. Bicycling (stationary, spinning or standard outdoors).
4. Aerobics (step, dance, kickboxing, jazzercise etc…there are various types to choose from) take a class at the gym or purchase one of the many videos on the market to workout with at home.
5. Equipment (there are many different pieces of equipment to assist
you in performing cardio). Elliptical, Rower, Stepper, Treadmill,
Rebounder (mini trampoline, easy on the joints and ligaments and
great for assisting the lymphatic system) our favorite.

PLEASE always check with your doctor before starting an exercise program.

Start slow and easy, work your way up to the proper intensity for the full benefit. When you reach proper intensity level, please don’t go beyond to exhaustion. This can over tax your system by creating a high level of oxidative stress, becoming problematic.

No matter what type of aerobic or cardio activity you decide to use, consistency is the key to being successful. Being a weekend warrior doesn’t get the job done. So, you can join a gym and get professional instruction….You can workout with one of the many TV exercise programs….You can purchase a workout video and exercise in the privacy of your home… No matter what you decide (clear it with your doctor) and just get moving.

STRENGTH TRAINING

Strength training (anaerobic activity) comes in many different forms and is just as important as aerobics or cardio. Our muscles will gradually waste away if they are not worked (use it or lose it).

By working the muscles and putting a greater demand on them, they will respond and build stronger to meet the greater demand. We will have more strength, which in turn will make daily activities much easier, and will keep us from becoming weak and frail as we grow older.

Okay, so you workout and do your aerobics and cardio, which should keep you fit. Right!Well, this is right to a degree and it will keep your cardiovascular system in tip top shape and tone your muscles some. But, not enough to keep the muscles at their proper strength level. Let’s take jogging, the arms are working the whole time you are moving, but not with enough intensity to actually make them respond and grow much stronger. This is good, but we can do better.

You’ve probably heard the term NO PAIN NO GAIN. Well, it’s true. But, let’s keep it in perspective. There is good responsible pain and there’s bad pain. Let’s look at the bicep curl for instance, and see how it creates the good pain.

With dumbbell in hand…arm hanging down to the side of your leg…palm facing your leg…elbow into your side staying stationary and acting as a hinge…you now raise your lower arm and dumbbell rotating your palm to face your shoulder on the way up…do not pause at the top… immediately lower the dumbbell back to starting position…repeat this movement several more times in a smooth controlled manner.

Lets say you were able to repeat that movement 8 to 10 times. With the proper weight dumbbell and on the last couple of movements you would begin to feel a tight burn in the bicep (muscle on the front of your upper arm) you would be experiencing the good pain. You would have worked the muscle to partial failure (meaning it would have been difficult to have done one two more movements).

In weight lifting terms, you just completed…1-set of 8-10 repetitions.
When you started to feel the burn, you were slightly tearing down your muscle and with proper rest and nutrition, over the next several days it will rebuild slightly stronger. This is basically how the process works. You tear it down and it rebuilds. This should give you sufficient understanding of the difference of good pain and bad pain. If you train incorrectly or try to lift too much weight, you could feel pain in a joint or damage a muscle (this is bad pain). Stop immediately and seek medical attention.

If you are a beginner or especially a senior, please take it slow. Remember Rome wasn’t built in a day. Don’t over do it in the beginning, because you will become injured or drain your self and become discouraged and possibly quit all together.

Your muscles, joints and nervous system will adjust and your strength will increase gradually over time. What a feeling when you can increase the amount of weight you are using every so many workouts. This is what you have to strive for over time. No matter what your age, if trained correctly you will see great improvement.

Through study and research, cardiovascular experts now realize that strength training offers a significant benefit to health and fitness that far exceeds just shaping muscles.

There have been many studies done on the elderly and the benefits of strength training. The results were astounding. However, if you are elderly and your doctor has cleared you for exercise, I highly recommend joining a gym or hiring a certified fitness trainer.
Along with cardio and strength training, the importance of flexibility and balance training are paramount for the elderly. This is handled quite well with professionals.

Falling is the leading cause of death in the elderly. This is due in part, to inactivity, poor eating habits, the wasting of muscles and the frail state of the entire body. Studies prove if done correctly, muscles, strength, flexibility and balance can be increased by an amazing percentage when exercised, regardless of age.

STRENGTH TRAINING EQUIPMENT
Let’s look at the many different types of equipment that can be used.

1. Free weights (dumbbells and barbell, weight plates)
2. Machine weight systems
3. Elastic bands and cords
4. Free hand exercise (push ups, chin ups, etc.)

All of this equipment works quite well (each to their own). Free weights are very easy to use. They come in as light or as heavy as you like. They come made in one solid piece and different poundage’s. They also come in a complete set with two small bars, longer barbell and varying poundage plates that can be added, making it very versatile. With the addition of an adjustable bench you have a basic home gym, very inexpensively.

Machine weight systems come in all sizes and prices. They are very user friendly and easy to get accustomed to. You can find them in most gyms (with professional instruction) or you can purchase one for home use (they come with instruction).

I’m sure you’ve seen commercials on TV for Bowflex and Weiders crossbow (similar to bowflex). I own one of the very first bowflex units made by schwinn. I also own a Weider crossbow. I have no ties to either company and am not trying to advertise for them. But, I highly recommend both units. They provide a very safe and efficient workout. There was a recall on the newer Bowflex unit, due to seat breakage, however, I believe that has been resolved.

I alternate using the crossbow and free weights, for variety.
I know some of the bodybuilding experts feel that you can’t get a quality muscle building workout with either of these machines. But, they seem to work quite well for us and many others.

I have also used the Total Gym (advertised by Chuck Norris) and I will tell you, it will give you a great workout if used correctly. It’s probably not for someone who wants to get huge. But, it will definitely give you a quality workout (cardio and resistance).

All of the above equipment comes with instructions and workout programs. So you really can’t go wrong with most equipment on the market. There is one exception … In our opinion. Please, don’t fall prey to and spend hard earned money on all the expensive abdominal gadgets. Fitness experts say, there is no such thing as spot reduction, especially the stomach. You can work the abs till the cows come home and if they’re still covered with layers of fat, their not going to show. The standard variations of crunches and leg lifts are what you need to train the abs. The key is overall body fat loss, the abs will start to show with time ... Just be patient.

There are many books on total body workouts on the market. There are workout videos and TV programs that you can workout with. No matter what equipment, which gym, or program you decide to use, just dedicate yourself for the long haul and stick with it. Persistence and dedication is the key.

SUMMARY

Please, don’t think because you are exercising, that you can get away with eating a bad diet, because it is just the opposite. When you exercise with enough intensity to yield health benefits, your body is under extra oxidative stress and needs to be properly nourished, to protect and rebuild. So, a good diet is imperative...Here are some of the things we try to do.

Avoid

• Candies, cookies, cakes, chips, colas and other sugar related drinks, and diet drinks, etc.
  
• Pasta, potatoes, white flour…limit starchy foods.
  
• All fried foods (oxidized trans-fats play havoc with your health)
  
• Chlorinated tap water (for drinking)
  
• Lunch meats (contain sodium nitrate and other carcinogenic additives)
  
• If one must have alcohol try to limit it to 1 or 2 drinks daily. Wine has protective antioxidants (but, alcohol can be problematic)

Eat

• Plenty of protein (chicken, turkey, tuna, salmon, trout, etc.) limit red meat.
  
• Grill or bake meat (frying meat on high heat, changes the molecular structure of the protein, making it hard to be assimilated, plus the oxidized trans-fats can lead to many health problems).
  
• Variety of colorful fruits and vegetables, rich in health enhancing (vitamin, minerals and antioxidants) this is very important.
  
• Variety of raw nuts (almonds, walnuts, pecans, etc.)
  
• Drink spring or filtered water, at least 8 to 10, 8 oz. glasses a day
  (please, read our article) The Numerous Benefits Of Water.
  
• Eat breakfast (please read our article) The Power Of Eating Breakfast

Supplements

I really believe getting our nutrients from food is actually the best. Food has many enzymes and nutrients that haven’t even been discovered yet, that create a synergistic effect in the absorption and utilization process. This of course makes food the superior choice. The closer to nature, the better.

However, it is a well known fact, that with the crop rotation problems over the years, our soil is now lacking in many vitamins and minerals. Our government has even stated that all adults should take a daily vitamin and mineral supplement, because of this problem.

With that being said… Taking a good quality Multiple Vitamin and Mineral supplement along with other complimentary supplements is good insurance. Along with a good healthy diet.

Our daily supplement regimen

• Multiple vitamin and mineral supplement (made from whole food source)
• Omega-3 fatty acid (fish oil or salmon oil)
• Whey protein supplement (with low sugar content and no artificial sweeteners…it’s a good way to get extra quality protein, important while on an exercise program)
• Probiotic (to replenish your intestinal tract with good bacteria to support your immune system). If you are not familiar with probiotics, please read our article (Probiotics…The key to good health) very, very, very, important!
• We also take other supplements when needed… not listed.
  

Always discuss supplements with your doctor.

A good responsible diet, responsible supplementation and a good exercise program, along with prayer can be life changing. The good LORD gave us everything we need. We just need to use it.

Our society has become accustom to eating anything and everything (overfed and undernourished) leading sedentary life styles and living with daily stress from all directions. Prevention and education…is the answer.

Don’t wait until you’re really sick. Then run to the doctor and take drug after drug (study and research has proven this leads to even more problems) No wonder so many of us are tired, run down, depressed and sick…But, as I stated before… It just doesn’t have to be this way…

Please I can’t stress this enough…We can have all the wealth…riches…power…and…prestige the world has to offer. But, without the love of GOD in our heart and good health…we’re lost, So… pray…love…eat…exercise…and choose to be…happy.

I would like to leave you with some of our favorite quotes… for inspiration.

“I give you every seed bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food” GOD (Gen 1:29)

“Let your food be your medicine and your medicine be your food” Hippocrates (Father of Medicine)

“Tomorrows doctors will be nutritionist and tomorrows nutritionists will be doctors” (Thomas Edison)

“If you always do what you’ve always done, you’ll always get what you’ve always got” (Doug Kaufmann…Author and health researcher)

“The healthy human host is self regulating and self healing”
(Dr. Patrick Quillen author and acclaimed doctor)

“Drugs do not heal” (Dr. Richard Becker…author and acclaimed doctor)

“Take care of the most important person there is…YOU”
(Jack Lelanne author and fitness expert)

Whether you’re wanting to have more energy…overcome specific health issues…loose weight…have more strength for daily activities…or just plain lift your spirits and feel great…making responsible exercise part of your daily routine can be life changing.
We sure hope this information is of value and help, to all of our family and friends, also you and yours.

Happy exercising on your journey to…True Healthy Living Now!