MOVE: The Exercise of Energy
“Life without exercise makes you tired, stiff and fat”
If you don’t move it you lose it. Everything gets slack and sloppy and controlling your energy, weight, sugar levels and sanity can be a real challenge. Your heart, lungs, muscles, circulatory system and lymphatic system deteriorate and weaken if you are not engaging in regular huff and puff activities.
In essence exercise is the physical motion that performs two main tasks to keep the energy cycle in peak performance.
1. Circulation: The heart which is the pump of the circulatory system drives the oxygen and food nutrients to every cell and organ via all the blood vessels to feed and oxygenate you. It needs to be strong to do the best job. If you are not exercising the heart beat gets faster but weaker so it can’t pump the food and oxygen around most effectively. This means your energy will be compromised.
2. Lymphatic drainage: The job of the lymphatic system is to pick up and eliminate toxins and waste. Unlike the circulation system it does not have a pump like the heart to drive it. The pump of this system is the movement of muscles. Every cell in your body excretes waste, which should be picked up and eliminated regularly. For regular waste drainage there needs to be regular exercise and muscle action to pump it out of the body. It is passed out in the form of urine or feaces. Without regular exercise the waste builds up inside the cells and lymphatic vessels and stagnates and rots inside you. It’s like you putting your bin out today and the rubbish collectors going on strike for a week or more. The bin would sit festering and rotting on the side of the road. If you kept putting more rubbish out and the strike continued the build up of rubbish would continue and become very unhygienic. Inactivity for this reason has a very negative impact on your energy levels and general well being.
It is a catch 22 with exercise. You need energy to exercise. The energy to exercise comes from eating the right Live foods to fuel the muscles and organs. If you don’t eat the right fuel you will be tired and if you exercise under these conditions it can actually be very draining and rob you of energy.
The moral is eat right, to exercise right and do it regularly to maximize energy & weight control. Fuel up right to fire up.
“Energy PLUS+” Exercise Tips:
• Hottest exercise tip: Just get moving! 5+ Days per week
Do something you enjoy that gets you huffing and puffing and working your heart, lungs and muscles regularly.
Doing some exercise will lift your energy levels all day. If you are tired and have a fairly sedentary life, just the idea of starting an exercise program can be exhausting. But if you go slow, and gradually build it up, doing an activity which you enjoy, you can go from being tired and out of shape to becoming fit, firm, fabulous and energized.
A note: your exercise will be more fun if you include your favourite tunes. Studies show that those who workout with music burn more calories than those who don't.
• Do a Combo of the 3 different types of exercise:
The good news is that any activity that gets your heart pumping for more than 10 minutes will increase oxygen to your system and give you more motivation and get-up-and-go.
1. CARDIO: Aerobic training for Fat Burning, Fitness, Circulation and Elimination 4+ Times / Week. The aerobic exercise from power walking, jogging, swimming, zumba, rebounding, stair climbing, dancing, riding, boxing, the treadmill or cross trainer gets your blood pumping which circulates more oxygen and your muscles working which helps pump the toxins and waste out via the lymphatic system. It clears the cob webs out of your brain and builds stamina, endurance and vitality.
For Fat Loss…1 - 2 times per day to keep the metabolism firing for 30 – 60 minutes
Ideal Heart Rate for Fat Burning…moderate to high intensity i.e. 70% to 80% of maximum heart rate (M.H.R.)
To calculate training heart rate:
220 – Age…… = ………X 70% = ………. Beats / Minute. Divide by 6 for 10sec count =…… beats
220 – Age…… = ………X 80% = ………. Beats / Minute. Divide by 6 for 10sec count =…… beats
Do a heart rate check throughout your exercise and make sure it stays within this range to burn maximum fat. For increased fitness train harder and boost the heart rate.
2. WEIGHTS / RESISTANCE Training: builds muscle and bone mass, for fat burning, shape, tone and strength, improves balance and prevents falls. It’s one of the best counters to frailty in old age.
Use machines, free weights, home gym, swimming, aqua resistance classes etc
Minimum 3 times per week…45 mins to I hour
No more than 2 days in a row without taking a day off.
Resistance training makes fat loss and comfortable weight maintenance so much easier. The more muscle you have the faster you burn through food and fat.
3. FLEXIBILITY Training like stretching and Pilates & Yoga help prevent injury, enhance range of motion, reduce stiffness, and limit aches and pains.
• Start slowly. A little is better than nothing
When we decide to begin exercising, many of us will rush out and join a gym or buy costly exercise equipment with a vow to working out every day. We go to the gym once or twice, use the equipment a couple of times and then quickly lose motivation. The gym membership gathers dust and the exercise equipment is confined to the back of a closet. Exercise doesn’t need to be such an all or nothing commitment. If you haven’t exercised before or you’ve tried an exercise program in the past and been unable to stick with it, it’s important not to set unrealistic goals. Committing to exercise for an hour a day in a gym may be too challenging at first, whereas committing to 10 minutes just three or four times a week is more manageable. Once these short windows of activity become a habit and you start experiencing the benefits, it’s easier to progress to the next level.
• Snack on fitness
Regular exercise snacks throughout the day can be easier with a busy schedule. A brisk 10 minute walk at lunch, 10 minutes of active play with your kids after work, 10 minutes of walking the dog after dinner – it all counts toward the recommended 30 to 60 minutes of activity a day. Keep at it for eight to 10 weeks and watch your energy levels soar (but don’t stop after 10 weeks).
• Take a walk outside.
Getting outside for some fresh air, a change of scenery, and a quick walk to get your blood going will do wonders for your mood and motivation. Seeing the sun is a signal to your body that it’s not bedtime yet. Take a walk outside to clear your head and energize your attitude.
• Move gym time to the morning
A lot of people go to the gym or workout after work which can help distress a busy day. Try going to the gym or working out in the morning instead to get energy that lasts all day. Sure, you’ll have to wake up an hour or two earlier, but you get that time back at night. That exercise in the morning gets the endorphins flowing, which keeps you happy and productive the rest of the day. By exercising in the morning instead of at night, you spend the same amount of time working out, but get the added benefit of having more energy at work. A fasted (before food) workout before breakfast is one of the most effective ways to burn fat faster and charge you up for the day.
• Stand up, stretch and take a couple of deep breaths
Stretch your arms, back, legs, and neck. Take a deep breath through your nose, hold it, and let it out slowly and forcefully. Repeat several times. This will take 30 seconds and will be an instant fix. When you sit back down, you’ll have the energy, clear head and fresh feeling needed to power through the tasks in front of you.
• Get on your toes
Roll up and down on your toes. This stimulates your circulatory system, which will deliver much-needed oxygen and fuel (glucose) throughout your body. You’ll be more energized and sharper. You can do this right now.
• Try yoga or palates
The stretching, slow controlled movements, and focus on breathing reduces tension (and stress). The benefits include better sleep, feeling more relaxed, and being mentally sharper with better energy throughout the day.
• Get Aqua Fit and save your joints
If you carry any injuries (back, knees etc) the water is the best place to exercise. It provides great resistance and takes all the weight of the injured parts.
The important thing to remember is that great benefits can be achieved without spending hours pumping weights in a gym or pounding on a treadmill.
Regular mild to moderate exercise can improve your life by:
• Easing stress and anxiety. A twenty-minute bike ride won’t sweep away life’s troubles, but exercising regularly helps you take charge of anxiety and reduce stress. Aerobic exercise releases hormones that relieve stress and promote a sense of well-being.
• Lifting your mood. Exercise can treat mild to moderate depression as effectively as antidepressant medication. Exercise also releases endorphins, powerful chemicals in your brain that energizes your spirits and makes you feel good.
• Sharpening brainpower. The same endorphins that make you feel better also help you concentrate and feel mentally sharp for tasks at hand. Exercise also stimulates the growth of new brain cells and helps prevent age-related decline.
• Improving self-esteem. Regular activity is an investment in your mind, body, and soul. When it becomes habit, it can foster your sense of self-worth and make you feel strong and powerful.
• Boosting energy. Increasing your heart rate several times a week will give you more get-up-and-go. Start off with just a few minutes of exercise a day, and increase your workout as you feel more energized.
NO More Excuses
“I don’t have enough time to exercise.”
Even short low-impact intervals of exercise can act as a powerful tool to supercharge your health.
“Exercise is too difficult and painful.”
Consider “no pain, no gain” the old fashioned way of thinking about exercise. Exercise doesn’t have to hurt to be incredibly effective.
“I’m too tired to exercise.”
Regular exercise is a powerful pick-me-up that can significantly reduce fatigue and make you feel much more energetic.
“I’m too old to start exercising,” “I'm too fat,” or “My health isn’t good enough.”
It’s never too late to start building your strength and physical fitness, even if you’re a senior or a self-confessed couch potato who has never exercised before. And exercise is a proven treatment for many diseases—from diabetes to arthritis. Very few health or weight problems make exercise out of the question, so talk to your doctor about a safe routine for you.
“I’m not athletic.”
Do you hide your head when the tennis ball approaches? Are you stumped at the difference between a foul ball and a free throw? Join the ranks. Don’t worry if you’re not sporty or ultra-coordinated. Instead, find an activity like walking, jogging, or yoga that makes you feel good to be in your body.
“Exercise is boring.”
Sure, pounding on a treadmill for an hour may not be everyone’s idea of a good time. But not all exercise has to be boring; just about everyone can find a physical activity they enjoy. Try playing ping-pong (table tennis) or activity-based video games with your kids. So-called “exergames” that are played standing up and moving around—simulating dancing, skateboarding, soccer, or tennis, for example—can burn at least as many calories as walking on a treadmill; some substantially more. Once you build up your confidence, try getting away from the TV screen and playing the real thing outside.
Ways to keep your exercise program going:
• Be consistent.
Make your workouts habitual by exercising at the same time every day, if possible. Eventually you will get to the point where you feel worse if you don’t exercise. That dull, sluggish feeling fitness buffs get when they don’t work out is a strong incentive to get up and go.
• Record your progress.
Try keeping an exercise journal of your workouts. In a matter of months, it will be fun to look back at where you began. Keeping a log also holds you accountable to your routine.
• Keep it interesting.
Think of your exercise session as time to yourself. Enjoy that time by listening to music, chatting with friends, and varying locations. Exercise around natural beauty, new neighborhoods, and special parks. Above all, avoid workout boredom by mixing it up and trying new routines.
• Get inspired.
Read a health and fitness magazine or visit an exercise website and get inspired with photos of people being active. Sometimes reading about and looking at images of people who are healthy and fit can motivate you to move your body.
Just do something and enjoy feeling all the benefits. If you don't lose it you lose it!