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Friday, October 2, 2009

THB: Are You Starving Your Muscles?

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TOTAL HEALTH BREAKTHROUGHS
By Melanie Segala - Executive Editor Friday, October 2nd - Issue #200

THB Feed Your Muscles, Not Your Waistline

Those of us who've ever exercised with a trainer or read magazine articles about fitness know about lactic acid.  It's the point in our exercise routine when we've "overdone" it and the "dreaded" stuff starts to build up in our muscles.    The experts tell us that's when we feel pain and soreness — especially after our workout —so crossing the lactic acid threshold should be avoided. 

Guess what?  This is another fallacy that can keep you from building up your heart, lungs and muscles.

Here are a couple of things you need to know.  First, lactic acid is not your enemy.  While it's true that lactic acid begins to build up when your anaerobic system kicks in, it's used as fuel for your muscles when they begin to work hard.  Researchers have shown that lactic acid is burned by mitochondria, the energy factories in your cells. 

What's more, lactic acid cannot create the after-workout soreness because it's rapidly removed as you burn it for fuel.  In other words, it's long gone before you get sore.  The soreness you feel is your muscle fibers breaking down, which is exactly what you want.  When they grow back, they'll be stronger and more plentiful. 

And along with building new muscle, an anaerobic workout, or what Dr. Al Sears calls a "supra-aerobic workout" will build reserve capacity in your heart and melt away your fat stores.  

Here's what you should do to reach your supra-aerobic level.  Exercise at a pace you can't sustain for more than a short period like pedaling on a bike as fast as you can for 15 seconds.   This activity creates an "oxygen debt". You're asking your lungs for more oxygen than they can provide. This will cause you to pant and continue to breathe hard even after you've stopped the exertion — until you replace the oxygen you're lacking.

When this occurs, you will have reached your supra-aerobic zone where functional muscle is built, belly fat is lost, and heart disease is even reversed.

But isn't all muscle functional?  Not really….

THB You Have to Use it or Lose it

If you want real strength that you can use, forget lifting weights. Weight lifting will enlarge your muscles, but it can also create strength, tension and size imbalances, unnatural patterns of movement, and mis-positioned joints.  All this can set you up for injuries.

Functional strength on the other hand is what enables you to climb flights of stairs while you're carrying 4 bags of groceries without injuring yourself.  It propels you out of bed in the morning and helps you carry out life's daily tasks.   And as you get older, keeping your functional strength will keep you mobile, independent and out of the nursing home.

So how do you build functional strength?

THB Ask a Navy Seal

According to Dr. Sears, old-fashioned calisthenics is the best way to build the strength you need for normal daily activities. Believe it or not, calisthenics are at the core of the strength-training program for the Green Berets and Navy Seals.  These exercises are highly effective and can be quite challenging. But if you begin slowly and practice consistently, you'll build your stamina and increase your endurance in the process.

Your lower body is more important for functional strength than your upper body, so when you begin a calisthenics program, start with your legs.   Here are three great exercises you can use from Dr. Sears' PACE® program:

Alternating Lunges — With your hands on your hips, take a step forward with your right leg until your front knee is bent 90 degrees and your back knee almost touches the ground. Push off from your leading foot and return to the starting position. Repeat with your left leg.

Squats — With feet shoulder-width apart, squat as far as possible.  Bring your arms forward, parallel to the floor. Return to standing position. Repeat.

Jump Squats — With body crouched, feet together, arms at sides, head straight and level, quickly straighten your legs and jump upward as high as you can.  Simultaneously, extend your arms and reach overhead.  After landing, quickly return to the original position, without losing your balance. Repeat. 

As you build your endurance and start seeing results, you can add upper body and abdominal exercises which will also strengthen your lower back.  With a few simple maneuvers, you can exercise multiple muscle groups. Here are just a few of the benefits you'll see:

  • Lower resting blood pressure
  • Reduced body fat
  • Reduced symptoms of type 2 diabetes
  • Increased bone mass
  • Less lower back pain
  • Improved flexibility
  • Improved personal appearance
  • Increased muscle strength

I'd say that's pretty darn good for an exercise program you can do anytime, anywhere with no special equipment — and takes only minutes per day.

Unleash Your Secret Weapon for Total Health

Most people feel guilty when they don't get around to their cardio routines or aerobics classes.  But not my patients.  And not most of my readers, either.

You see, they've got a secret weapon that keeps their hearts strong, their lungs healthy and their bodies trim and fit.

It's a revolutionary concept in total body health that defies everything you've ever learned about cardio exercise, aerobics and weight loss. And today you can learn all about it.

Find out how you can add years – even decades – to your life in just minutes a day.

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