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 Post subject: A Stagnant Body Breeds Disease
PostPosted: Mon Feb 18, 2008 3:22 pm 
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"You can take antibiotics forever, without excercise you will not get well" quote of Dr. Burrascano talking about Lyme Disease (LD treatment pioneer)
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Regarding Mood: "Almost everyone gets a boost in mood and usually fairly quickly," he says.

Studies have shown that one 30-minute session of moderate-intensity exercise can help ease distress, depression, tension and anger, says Michael Bracko, an exercise physiologist in Calgary, Alberta, Canada, and a spokesperson for the American College of Sports Medicine.

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What really constitutes exercise and what must be done to produce benefits?

Most people including my mother and others on here believe that walking around throughout the day is considered exercise and will keep you in good shape. This is partially right and wrong.

The more activity throughout the day, the more calories you will burn, but this amount of calories is very minimal and almost ineffective when eating a diet equal to or above your maintenance level (calorie maintenance is the amount of calories you need to consume to MAINTAIN weight). The effects from just work around the house etc. can mostly be seen when dieting and cutting weight. You won't be in optimal shape just by doing ordinary house work and walking to the mail box.

Now that doesn't mean it's fine to sit around all day and do nothing because it won't do anything for you. Staying active is always better than staying stagnated. It is a key for an overall lean body and good posture, flexibility etc. but it is NOT a substitute for organized exercise in any way. 20-60 minutes of exercise 4-6 days a week must be used on top of this for optimal health & benefits.



So what do you have to do to reap the benefits of exercise?

Your heart rate must rise among other things such as muscular and neuro-stress to activate a response in the body. Low intensity exercise such as walking won't do much except burn very minimal amounts of fat and possibly eat away at muscle tissue if proper nutrition isn't used.

You must participate in some type of physical activity/work that will raise your heart rate 60% or more.

Here's a very vague chart to follow for the heart rate "zones":

100% of heart rate = VO2 Maximum Effort training.
80-90% of heart rate = Anaerobic training (hardcore training)
65-75% of heart rate = Aerobic training (Cardio/endurance) training
50-60% of heart rate = weight control/warm up

Training in the 60-85% zone for an elevated period of time (20-60 minutes) is optimal for reaping the full benefits of exercise.



Another question Cog1st asked me was if it was possible for her to feel better and be in a better mood just after her 1 workout that lasted around 45 minutes yesterday. The answer? Absolutely.

The science behind this:

Quote:
Health Psychol 2001 Jul;20(4):267-75

The effects of exercise duration on mood state were examined. In a repeated-measures design, the Profile of Mood States inventory (D. M. McNair, M. Lorr, & L. F. Droppleman, 1971) was administered before and after 1 quiet resting trial and 3 exercise trials of 10, 20, and 30 min on a bicycle ergometer. Heart rate levels were controlled at 60% of the participant's estimated VO2max level. An overall analysis of variance found improved levels of vigor with reduced levels of confusion, fatigue, and total negative mood. Planned analyses revealed that the improvements in vigor, fatigue, and total mood occurred after 10 min of exercise, with progressive improvements in confusion over 20 min and with no additional improvement over longer periods. These results complement current recommendations, which suggest that to experience positive fitness and health benefits, healthy adults should participate in a total of 30 min of moderate physical exercise daily, accumulated in short bouts throughout the day.


Summary: Just 10 minutes of exercise in the 60% range reaped full benefits from exercise including elevated mood, lowered fatigue, and vigor improvement. The recommendation is 30 minutes of exercise per day from this study.

Exercising beyond 30 minutes will reap other benefits such as growth hormone release, elevated hormone levels etc.


In conclusion, I'd recommend 30-40 minutes total of exercise 5-6 days a week to reap the benefits of exercise and trust me, you will feel a whole lot better if you do it properly. :-)

Links of interest:

Exercise boosts the immune system: http://www.annieappleseedproject.org/exboosimsys.html
Beating depression w/excercise: http://www.mentalhealth.org.uk/campaign ... epression/
Benefits of excercise with Lyme Disease: http://tinyurl.com/26r9yu
Get started today at home with a fitness routine from yoga to aerobics on Fit TV: http://fittv.discovery.com/
Video regarding excercise boosting the immune system: http://www.webmd.com/video/boost-your-immune-system

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Always check w/your MD regarding advice given by me or any member at this forum & any articles & info. at this site. Site disclaimer: viewtopic.php?f=6&t=16


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