Coach Alicia Fong

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Health tip for week May 31

  • Work out efficiently and effectively.  Running or walking is NOT it.

Aerobic exercises including running and walking for more than 20 minutes don’t work.  A person, who never work out and suddenly do some kind of exercise like going for a walk, will initially lose weight but they all hit a wall at some point and sometimes even gain weight.

Definition of aerobic exercise:  Any steady state locomotion elevating the heart rate into the zone for twenty minutes or more. The zone is determined by formulas based on age and resting heart rate.

I’m going to give you few reasons why aerobic exercises don’t work:

  • Increase heart disease
    More runners die from sudden heart attack and stroke than any other form of exercise on the planet. That is because getting the heart rate up and keeping it there for long periods of time are unnatural demands being put on the body.  And to adapt such demands, the heart and lungs actually shrink to economize.
  • Generate Oxidative Stress
    Which causes a breakdown of tissues, cells and/or organs. It also disposes a person to various degenerative diseases, including diabetes, certain cancers and heart attack.
  • Elevated cortisol production
    Long steady exercises affect our cortisol hormones.  It causes a breakdown of muscle tissue and increases fat storage or depot fat, especially in the stomach area. People do aerobics to alleviate stress and yet end up creating more stress and affecting other hormones (discuss in the following points)
  • Adrenal burnout
    A consequence of the “feel good” neurotransmitters which also stimulate the release of adrenaline. Adrenaline is the fight or flight hormone. Excessive adrenaline creates an addictive response and people going routinely for the so called “high” of running end up with adrenal burnout, e.g., chronic fatigue and depression.
  • Lowered testosterone and HGH levels
    For men, aerobics are a form of chemical castration. Low T-levels are associated with lowered libido, depression, anxiety, increased body fat and decreased muscle tissue. This contributes to muscle-wasting and lowers the basal metabolic rate, as evidenced by most long distance runners who are all skinny.
  • Reduces muscles and strength as only the slow-twitch muscle fibers are stimulated
    Fast twitch fibers give your body explosive, power and strength. In the long run, the loss of fast-twitch muscle fibers will contribute to aging faster and the loss of explosive power, speed and strength. In other words, you will be weaker.
  • Burns a relatively small amount of calories vs. the time spent
    Lifting weights will burn more calories in a longer period.  There are research and studies on this and is called the EPOC effect.
  • Overuse injuries to the feet, ankles, and knees from excessive, continual force transmitted throughout the body
    There are long lists of joint, bone and muscle injuries that come along with running due to high impact and repetitive demands on the body.

Recommendation:

Weight lifting for 30 minutes and end your workout with Interval training for 5 minutes.   You need a high intensity type of workout to maximize results and achieve optimal muscle response.  A few minutes of strenuous exercise like interval training a couple days out of the week is actually more effective than spending an hour or two every day in the gym at a threadmill or bike, running or walking.

Interval training can double a person’s endurance, improve their body’s use of oxygen, and increase their speed and strength.

Adamson Nicholls, a 36-year-old martial arts enthusiast, explained in an interview that he was able to greatly improve his endurance by undertaking 45-minute interval training workouts once a week for six weeks. If he had been doing regular workouts, it would have taken him roughly three months to achieve the same outcome.

Stephen Bailey, a sports sciences expert at the University of Exeter, explained why better results can be achieved from interval training in a fraction of the time. “A lot of the [benefits] from exercise are due to a stress response. If you disturb your muscles, there’s an imbalance created and your body will start signaling pathways that result in adjustments,” he explained.

In other words, moderate workouts may be longer than interval workouts, but they do not push the body hard enough to elicit an effective muscle-building response. Short, high-intensity workouts actually convert existing muscle fibers into ones that absorb oxygen more efficiently and effectively, helping people to burn fat, build muscle, and improve overall strength.

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May 31, 2010 - Posted by | Uncategorized | , , , , ,

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