Exercise Protocol

    

“I now make the time to exercise every day. You don’t find the time you MAKE the time.” Marion A. Hauser MS, RD

    

“Much of the mood-elevating effect of exercise may be attributed to the elevation of mood-elevating endorphins by exercise.” Carr et al

“Regular exercise may be the most powerful natural antidepressant available.”    Murray & Pizzorno

“The risk of dying of stroke declined as physical activity increased.” Ellekjaer et al

“Exercise of moderate intensity increases fibrinolytic activity by increasing tissue plasminogen activators.” Szymansky et al, Note here is a neat way to clean out your arteries

“A sedentary lifestyle encourages weight gain and worsens syndrome x. Physical fitness increases cellular glucose responsiveness and decreases the amount of insulin excreted after a carbohydrate load.” Challem et al, Note syndrome x is a cluster of unhealthy characteristics of excess sugar consumption 

“Regular exercise is extremely important in reducing the risk of heart disease and stroke.” Murray & Pizzorno

“An analysis of 64 studies on the efficacy of an exercise program in the treatment of depression physical fitness training was found to relieve depression and improve both self-esteem and work behavior.” Folkins & Sime

“If you had to pick one thing to make people healthier as they age, it would be aerobic exercise.”  Professor James Fries

"With every increasing decade, exercise becomes more important in terms of quality of life, independence and having a full life,"   Miriam E. Nelson, The Journal on Active Aging

“Endurance exercise-trained young and older people have substantially higher insulin sensitivity than the sedentary groups and no differences between young and older people were observed in either sedentary or exercise trained groups. Secondly, in contrast, we found age-related declines in various markers of mitochondrial function in the sedentary groups, but these age-related differences were partly, but not completely, abolished in people who practice regular endurance exercise. Finally, we show that endurance exercise may exert similar potentially lifespan-enhancing effects as caloric restriction through elevated SIRT3 expression in both young and older adults. Exercise could have similar effects on life-span as those observed with calorie restriction in other organisms.”  Mayo Clinic, Note if you want a long active life please re-reread this paragraph

 “A study by the University of Pittsburgh that found having a baby causes men to work out 4.5 fewer hours per week, and women 1.3 fewer hours.” Forbes Magazine 2007, Note you can include your kid in your workouts. I don't know a single kid who does not BEG to go to the park to play.

“The number of teenagers being diagnosed with type 2 diabetes indicates that a diet structured around high glycemic carbohydrates causes chronic high insulin levels.  A poorly selected diet along with lack of exercise increases the risk of diabetes and premature cardiovascular disease.” Life Extension 

“Whatever the exercise the participants can take delight in knowing they are burning calories and reducing body fat, triglycerides, cholesterol, blood glucose and blood pressure, while increasing insulin sensitivity, improving mental outlook and building muscle and strength.” Life Extension

“Resistance training exercise increases insulin sensitivity. While any exercise is good for the body, resistance training exercise increases insulin sensitivity. Aerobics exercise also facilitates the burning of excessive sugar in the body and reduce insulin requirement. To be effective, exercise should be consistent.  A total of 30 minutes of moderately intense aerobics exercise as tolerated (broken down in to 10 minute blocks is acceptable) is the minimum.” Doctor Michael Lam MD

“What we’re finding in the research on physical exercise is that physical exercise is at least as good as antidepressants for helping people who are depressed. And that it’s even more important for older people. Physical exercise changes the level of serotonin in your brain. It changes, increases your levels of “feel good” hormones, the endorphins. And also, it can increase the number of cells in your brain, in the region of the brain called the hippocampus. These studies have been first done on animals, and it’s very important because sometimes in depression, there are fewer of those cells in the hippocampus, but you can actually change your brain with exercise. So it’s got to be part of everybody’s treatment, everybody’s plan.” Doctor James S. Gordon

“These four primary things -- exercising, addressing emotional stress, eating right, and getting regular sun exposure -- will make you feel at the top of your game. Whether you want to overcome depression or just want to stay healthy, these are the lifestyle changes that will get you there.”  Doctor Joseph Mercola MD

"A review article entitled Opioid Therapy for Chronic Pain, published in a 2003 issue of the New England Journal of Medicine, states: Opioid-Induced Immune Modulation: .... Preclinical evidence indicates overwhelmingly that opioids alter the development, differentiation, and function of immune cells, and that both innate and adaptive systems are affected. Bone marrow progenitor cells, macrophages, natural killer cells, immature thymocytes and T cells, and B cells are all involved. The relatively recent identification of opioid-related receptors on immune cells makes it even more likely that opioids have direct effects on the immune system." Doctor Joseph Mercola, Note here is another reason to exercise which produces the natural opioids we know as endorphins

"Have you ever felt stressed and anxious and then taken a long walk only to feel calm and relaxed afterward? Why did this happen? Because you burned off the stress chemicals adrenaline and cortisol which made you feel anxious." Doctor Mark Hyman

"Besides eating whole food and moving your body getting enough sleep is the most important thing you can do for your health." Doctor Mark Hyman

“Building muscle keeps you young.” Doctor Al Sears MD

"Combining resistance training with aerobic exercise is the best strategy for simultaneously reducing insulin resistance and improving functional limitations in obese older adults." Archives of Internal Medicine, Note a weight vest will help you do this easily

"Nature designed us for daily exercise and working harder actually improves the functionality of the heart and blood vessels." Doctor Michael Ozner MD

"If you do not eat meat or if you ate trying to increase your fiber intake, if you are under stress or are an athlete it may not be possible to get the needed zinc through your diet." Doctor Anthony Cichoke

"The most important thing we can do for CVD prevention is to get the 90% of the public who get little to no exercise and are unfit to become mildly fit. That is where we are going to have our biggest impact on CVD prevention. Clearly that can be accomplished by getting the American public to start moving. Walking 30 minutes a day is a start." Doctor Michael Ozner MD

"Numerous studies, particularly in the German literature in the 1950s, show vitamin d-producing ultraviolet light improves athletic performance. Furthermore, a consistent literature indicates physical and athletic performance is seasonal; it peaks when vitamin D levels peak, declines as they decline, and reaches its nadir when the levels are at their lowest."    Medicine & Science in Sports & Exercise May 2009; 41(5):1102-1110

"Men with stronger muscles from regular weight training are up to 40 percent less likely to die from cancer, according to new research. The results of this study -- that men who regularly work out with weights and have high muscle strength can reduce their risk of cancer by 30-40 percent -- should provide major motivation for any of you still on the fence about adding strength training to your exercise routine. " Doctor Joseph Mercola MD Muscular Strength and Adiposity as Predictors of Adulthood Cancer Mortality in Men

"The study participants all of whom had type 2 diabetes, who ranged in age from 35 to 75, were instructed to take a 20- to 30-minute walk every day. Among the 64 who managed to achieve this, just 1 - or 2 percent -- suffered a stroke and none developed heart disease during the 17-month study. In contrast, of the 38 participants who failed to stick with their exercise prescription, 7 -- or 18 percent -- developed heart disease or had a stroke." International Journal of Sports Medicine, October 2007, Note WOW if ever there was a testament for exercise here it is!

"We were amazed by the effects of beetroot juice on oxygen uptake because these effects cannot be achieved by any other known means, including training. I am sure professional and amateur athletes will be interested in the results of this research. I am also keen to explore the relevance of the findings to those people who suffer from poor fitness and may be able to use dietary supplements to help them go about their daily lives."  Professor Andy Jones, University of Exeter's School of Sport and Health Sciences  , Note raw beets EVERY week!

"Exercise is as important as vitamin C or breathing or love or anything else. Exercise must be seen as a nutrient, a required nutrient, and an essential nutrient.”   Doctor James Chestnut

"PACE is fast and gets to the point. It’s not the grueling drudgery you’re used to… it’s not at all what “cardio” feels like. You’ll feel winded and sweat up a storm, but you’ll be invigorated after it’s done, not tired and bored.” Doctor Al Sears MD, Note PACE is Doctor Sears's method of varying heart output while exercising by speeding up and slowing down frequently; it works try it.

"A series of strange but evocative studies undertaken decades ago in Russia and Germany, for instance, hint that the Eastern Bloc nations may have depended in part on sunlamps and Vitamin D to produce their preternaturally well-muscled and world-beating athletes. In one of the studies, four Russian sprinters were doused with artificial, ultraviolet light. Another group wasn’t. Both trained identically for the 100-meter dash. The control group lowered their sprint times by 1.7 percent. The radiated runners, in comparison, improved by an impressive 7.4 percent.”  Vitamin D cam improve Athletic Performance

"Those who were moderately active -- anything equivalent to walking at a moderate pace for several hours a week -- were significantly less likely to be diagnosed with prostate cancer. As the amount of exercise increased, the risk of cancer decreased."  Doctor Jodi Antonelli,  Urology Researcher, Duke University Medical Center

"American researchers observed more than 17,000 female nurses with an average age of 50 in the U.S. All of the women were healthy when the study began in 1976. Researchers then monitored the women's weight, along with other health changes, every two years until 2000. For every one-point increase in their Body Mass Index, women had a 12 per cent lower chance of surviving to age 70 in good health when compared to thin women.”    Life Extension

"Tart cherries relieved pain after exercise among both healthy runners and patients with fibromyalgia." 2009 Annual Meeting of Sports Medicine

"When I exercised the animals by giving them a daily bout of treadmill exercise, similar to what a lot of people do, it changed their metabolism. It lowered their hunger that they were experiencing on a daily basis. And it reduced the amount of weight gain early on, as they relapsed to obesity and ultimately lowered the body weight. So it changed their biology. The exercising rats didn't stay thinner because they were burning calories every day. That might have played a part in their weight control. The exercise program actually changed the biological drive to eat, and suppressed it. "  Paul MacLean University of Colorado School of Medicine

"A new study shows that high intensity exercise cuts your risk of getting cancer in half. The study, published in the British Journal of Sports Medicine, followed Finnish men for 16 years. It tracked the type of activity the men did each week. And it found that the higher the intensity of the exercise, the lower the risk of getting cancer. This study backs up the myriad benefits of high intensity exercise, but it’s the first study ever to look at the relationship between exercise intensity and cancer.”  Doctor Al Sears MD

"CoQ10 supplementation before exercise increases muscle CoQ10 levels, reduces muscular oxidant stress and may increase the amount of time you can exercise until exhaustion."   Life Extension

"Hundreds of studies show that regular exercise improves your mood as much as medication. Exercise releases endorphins "feel good" chemicals made in your brain such as serotonin."    Doctor Nan Fuchs PhD

"The enzyme endothelial nitric oxide synthase (eNOS) produces nitric oxide within the lining of the blood vessels. Many factors regulate the production of this enzyme and thereby indirectly regulate the production of nitric oxide itself. Sheer stress stimulates the production of eNOS and may be an important mediator of the atherosclerotic process. The blood vessel lining experiences this type of stress as blood runs parallel to it. Exercise increases sheer stress because it causes the blood to move more vigorously, and thereby increases the production of eNOS.36 Atherosclerotic lesions tend to develop at specific sites where disturbed blood flow increases the force running perpendicular to the blood vessel lining and decreases the force running parallel to it.37"     Cholesterol and Stroke

"Researchers in New Zealand have discovered that antioxidant-rich extracts of blueberries may counter the detrimental effect of excessive exercise. Damage to muscle cells exposed to oxidative stress was significantly reduced when also exposed to doses of blueberry fruit extracts, according to findings published in Molecular Nutrition & Food Research.”    Blueberries Good for Muscle Damage Caused by Exercise

"NAC with its powerful antioxidant and gene modulating powers is an excellent means of maintaining good exercise performance and limiting the damage caused by exercise oxidative stress. Regular supplementation with 2 grams of NAC a day may be an effective means of optimizing exercise performance while minimizing the effects of exercise induced metabolic stress."   Life Extension

"Exercising as you get older becomes more and more about having proper form. As I get older I feel more comfortable and efficient. I like to challenge myself; so I'll create different short term goals to try and meet. It keeps me focused."   Lou Ferrigno

“Research shows that MRI scans of the brains of sedentary people who suddenly improve their fitness show increased volume in the hippocampus and frontal and temporal lobes, regions of the brain associated with cognitive functioning. The hippocampus in particular is associated with memory and learning. "The major implication is that exercise not only keeps the brain from rotting, but it also reverses the cell deterioration associated with aging,"    John J. Ratey, author of Spark: The Revolutionary New Science of Exercise and the Brain

"Exercise Changes Your Biochemistry: In this study, the researchers measured the biochemical changes that occur during exercise, and found alterations in more than 20 different metabolites. Some of these compounds help you burn calories and fat, while others help stabilize your blood sugar, among other things. Essentially, being of a healthy weight and exercising regularly creates a healthy feedback loop that optimizes and helps maintain healthy glucose and insulin levels through optimization of insulin receptor sensitivity. And as I've explained on countless occasions, normalizing your insulin levels is the most important factor for optimizing your overall health and preventing disease of all kinds, from diabetes, to heart disease, to cancer, and everything in between. It runs neck and neck with vitamin D as the two most important physical elements that you can do to improve your health.”   Doctor Joseph Mercola MD

      

For more Research on Exercise (See Exercise Protocol Research Section)

   

Your body is designed to be exercised

“Health experts and the U.S. government both recommend getting daily exercise -- about an hour a day of moderate exercise for most adults -- to keep weight off and prevent heart disease, diabetes and cancer.”    Eurekalert June 17, 2010

Because movement and exercise was essential to mans’ survival during our developmental years, our bodies have developed so that movement and exercise are essential to our health.

Without exercise many body functions become difficult and inefficient. For example your lymphatic system that works in conjunction with your blood circulation system to circulate the fluids through out your body, does not have an active pumping mechanism. Your lymphatic system relies mostly on the actions of your muscles moving to pump the lymph fluid.

If you do not exercise sufficiently you can expect NUMEROUS and CONTINUOUS health problems; you are greatly raising the odds against your good health. Exercise is the most natural way to relieve stress (See Stress Protection Protocol) a top problem almost all of us face.

All the thousands of health benefits of exercise are truly too numerous to list, here are a few of the less obvious but certainly for some of us the more important ones.

  

Some of the Benefits of Exercise

• Increases sexual pleasure in both sexes

• Increases sexual stamina in both sexes

• Increases sexual drive in both sexes

• Increases testosterone levels in men

• Increases testosterone levels in women, women need a little too especially for the desire part

• Increases testosterone levels in women Honey are we on for that 10 mile run today LOL

• Increases blood-flow to the genital region

• Greatly lowers by up to 45% a man’s/woman's odds of erectile dysfunction

• Can spur a greater sexual response in women (see above)

• Allows both sexes to more readily feel sexually desirable

• Physically fit couples can engage more often in sex

• Physically fit couples can experience more organisms per sex session probably just wife

• Elevates mood often resulting in more sex

• Can increase sexual frequency to that of a person 20 years younger

• Improves overall appearance often resulting in more sex

• Sex itself can be great exercise  IMO shoot for session length

• Regular sexual activity may be a supportive element for successful aging

• Regular sexual activity can be a GREAT tonic for your cardiovascular system!

• OTOH too MUCH exercise is no good for your sex life

• OTOH too MUCH sex is no good for your exercise life

  

Since the purpose of life is sex I should have your attention by now.

All kidding aside we have GOT to exercise. We need to exercise and once you get in the habit (See Good Habit Protocol) you will WANT to exercise. I HAVE to exercise. I need my daily exercise induced endorphins fix. Even a few pushups (See Pushup Protocol) will hold me for an hour or two.

More on exercise

http://edition.cnn.com/2006/HEALTH/diet.fitness/06/20/hb.exercise.benefits/index.html

http://health.discovery.com/centers/nutritionfitness/fitness/articles/experts/chek/getoff.html

Neat Fitness Site

Exercise Boosts Your Brain  

    

Continuation of Exercise Protocol (See Exercise Protocol Continuation)