Welcome to long warm days giving us more sunlight to get our bodies in shape. Enjoy the following article written by Catherine, our resident exercise expert and familiar face at The Reference Point!
The weather has changed, it finally feels like summer, and it’s time to get out and enjoy the sun! A great way to get out there is by implementing an exercise routine. There are hundreds of benefits to exercise, it may seem like I’m exaggerating, but I’m really not. In general exercise helps control weight, combat diseases (decreases blood sugar, triglycerides, LDL, raises HDL, improves cardiovascular health, etc.), improves muscle & bone strength, improves mood, boosts energy and promotes better sleep to just name a few (References: Mayo Clinic & Dumb Little Man Blog).
The CDC, American Heart Association, American College of Sports Medicine, and the Institute of Medicine roughly all suggest the same thing:
“Adults should do at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous intensity aerobic activity. Aerobic activity should be performed in episodes of at least 10 minutes, and preferably, it should be spread throughout the week. Adults should also do muscle-strengthening activities that are moderate or high intensity and involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.” (http://www.health.gov/paguidelines/guidelines/default.aspx )
Yes, I know that seems like legal speak, but in general most people should exercise 20 – 30 minutes 5 – 7 times per week. Depending on your age, physical fitness, and overall general attitude toward exercise. If you’re less apt to exercise, then to reach their specified goals, you might need to exercise for 20 minutes 7 times per week. If you like working out at a high pace, then you only need to exercise for 25 minutes 3 times a week.
What is the difference between moderate & vigorous physical activity? It’s basically the amount of work you’re asking your heart to do while exercising. Moderate physical activity would be a brisk walk where you feel your heart rate increasing a little bit, it’s a little harder to walk & talk, and maybe even sweating a little bit. This usually correlates to 50%-70% of your max heart rate (I will not go into max heart rate today as it’s a complex discussion, look for a future blog post on this topic). Vigorous physical activity is when you’re speed walking, jogging, or walking up a hill. This is when you really feel your heart rate increase, you feel winded and talking with exercising is tough, and you’re most definitely sweating. This usually correlates to 70%-90% of your max heart rate.
Now you might be asking, what’s the best way for someone like me to start exercising? My first suggestion is figure out how much time you can devote to it per day or per week. Some physical activity is better than none, and adults who participate in any amount of physical activity gain some health benefits. Let’s say you want to reach the goals set for moderate physical activity which is 150 minutes per week but you only have three days to spend working out. This means you should spend 50 minutes in each workout session.
But you say you’ve been a couch potato for the last few years or you know you’re body isn’t ready for 50 minutes of exercise in one day? No problem! There are two ways around this:
1. You can break it up into 10 minute “bouts” of exercise. So maybe you get up a little early and take a quick morning walk around your block to help wake up, or decide to vacuum the house before you to go work either of which takes about 10 minutes. Then on your lunch break, you decide to walk up and down the stairs for 10 – 20 minutes. Its go-home time and you’re one of the lucky ones that have a gym at your work or living community and of the 50 minutes you’ve already done 30 minutes, so you only have to spend 20 minutes on the rowing, elliptical, stair master, or treadmill. Or maybe you have access to a pool and decide to swim for 30 minutes, take the dog for another walk, or anything else before its time to start your evening routine. No matter how you decide to break it up, as long as you spend 10 minutes each time, you’ll reap the benefits.
2. You’re ready to jump in feet first, but running for 50 minutes is just not in the cards for you today. That’s fine, trying interval training for the entire 50 minutes at whatever speed or pace works for you. Start by getting your heart rate up by walking quickly, then when you feel ready start jogging, when you’re body gets tired, slow back down to walking. Once you feel your body can handle jogging again, go for it! Continue doing this until you reach your 50 minute goal. The body adapts really quickly, and if you stick with it on a weekly basis you will feel the training effect in just a few sessions. The general rule is to increase duration, then increase intensity of exercise.
What I have laid out here are general rules or guidelines, everyone is different. If you’re younger than 18, or older than 65 these suggestions may not apply to you. If you have a known disease then you may want to speak with your doctor before starting an exercise routine. There are ways to tailor an exercise regimen specifically to you, you can either contact us for some guidance, or find a personal trainer to help. Just remember to listen to your body, some physical activity is better than none, and adults who participate in any amount of physical activity gain some health benefits. So what do you really have to lose?
What’s new at The Reference Point? If you follow Dr. Marshall’s wonderful work you will want to join us this month for our free seminar on “Vastu & You”. Let us teach you how to remediate your home and work environment so it actually “feeds” you energetically not drain you! Learn how to remediate your smartphone (or any cell phone) so that EMF’s are rendered harmless and even protect yourself from all the smartphones around you.
Dr. Marshall just called all his Platinum Practitioners to Texas for updated training, so I have just returned with the most incredible advancement, the Cation mud pack. Dr. Marshall has discovered that injuries can anchor to other points on your body and to clear these interference fields completely requires this new Cation pack, mud packing the injury site with its anchor point together. For those of you with unresolved symptoms this Cation pack may be exactly what you have been waiting for. If you have not yet done mud packs you will definitely want to come in and get tested for these new Cation packs.
We are working behind the scenes to bring you long distance ZYTO testing! This way we can better serve our long distance clients and help their loved ones no matter where they live.
Once again we want to thank our anonymous Pay it Forward Benefactor who donated cash for a person very much in need, as well as donate for a gift certificate to be raffled off at our Vast seminar. Thank you for your kindness and care of strangers!!!
Many of you will miss Gina, she was one of the friendly voices when you called, and one of the friendly faces at our front desk. We wish Gina the best in her new adventures!
Thank you to all of our clients for supporting us.