Posts tagged Physical exercise
In a recent study published in Cell Metabolism researchers may have found the key to slowing down the aging process. It is not a pill, potion, or surgical procedure. The key is good old exercise.
In particular the key is High Intensity Interval Training (HIIT). The study reported that the subjects who were in the 65-80 years old group increased their mitochondrial capacity by 69% through HIIT biking. What this fancy talk means is that this type of exercise stopped the aging process at the cellular level.
Pretty cool stuff, but how does that effect you? If you go to our boot camp, you are already doing this type of training! If you are not, I wanted to give you a few tips to add HIIT into your training regimen.
Let’s go ahead and start with the bad news first. HIIT is hard. Always gotta add those disclaimers.
HIIT is simply alternating high intensity exercise with low intensity exercise or short rest breaks. Where you take it from there will vary based on personal preference and your fitness level.
In the study they used biking, but you can do walking, running, swimming, bodyweight exercises, kettlebells, weights, bands, and just about any exercise method you can think of. When you are first starting out, I would recommend short bursts of the high intensity part and longer rest breaks or low intensity portions.
A famous (and famously hard to do) training protocol is the Tabata method. This is 20 seconds of all out effort (think running as fast as you can) and resting for 10 seconds for a total of 8 rounds. It is pretty rough, but if you are pressed for time it is a great option.
That is just one way, but there are tons of ways to work this into your program. Give it a try and have a great weekend!
Are you sitting down? I have some news for you. Stand up!
A recent study of older women (average age of 79) published in the American Journal of Epidemiology found that people who are sedentary have shorter life spans and are more likely to have high blood pressure, a history of chronic disease, lower physical performance scores, and are more likely to have experienced a fall in the past 12 months. The researchers found that the most sedentary women were biologically 8 years older than their actual age.
Another study in the same journal studied dementia risk in sedentary people. They studied people who were carriers of dementia markers and those who were not. The subjects with the markers for dementia developed dementia more often, but being sedentary greatly increased the risk of getting dementia for those who did not have the markers.
On a non-scientific note, I was talking to a physical therapist about the types of patients he sees. He said that 90% of what he sees is posture related ailments, the majority of them from sitting.
This is scary stuff! But it also means we can take control of our health by addressing the problem.
The first step is obvious- avoid sitting all day long! If you have a desk job this can be a challenge, but make it a priority to get up and stretch, walk around, etc… at least once an hour but the more often the better.
The second option is to address your desk area. There are stand up desks, adjustable desks that go from standing to sitting, sitting on and exercise ball, practicing good office ergonomics, etc…
The third thing to do is to address your posture. This might mean being more aware of your body position or doing more stretches and foam rolling to problem areas.
The fourth thing to look at is your leisure time activities. If you are sitting all day at work, then coming home and sitting on the couch or in front of a computer the remainder of the day that will catch up to you one day.
If you need more in depth instruction on some of these things or you would like someone to come speak at your office and address these topics, I highly recommend Dr. Nancy Harden from Flexibility For Life. I call her the Muscle Whisperer, she does pretty amazing work.
It is very easy to get caught up in the day to day grind of your life. Going to work, errands, social commitments, TV, etc... all take up time, energy, and focus. This leaves you with very little left in the tank to do something very important.
It is absolutely crucial to think about your future.
Will your future self thank you in 20 years for what you are doing now? That steady diet of fast food will probably get a now, while putting all that money into a 401k would get a yes.
Thinking long term also helps you avoid getting caught up in short term fad diets and fad workouts. Are you really going to NEVER have a piece of bread again? Is that crazy workout where you keep hurting yourself going to be part of your routine in 20 years?
This hits home for me because I keep getting hurt doing jiujitsu. Some little stuff like broken toes, up to bigger stuff like tearing a ligament in my knee a month ago. Well someone tore it for me, but I was there when it happened 🙂
My choice now is to quit or change the way I train at jiujitsu. The way I have been doing it is very physical, never wanting to tap out, and win at all costs mentality. Don’t think 60 year old me will be able to do that. I am choosing to train smarter, not harder.
The same thing applies to the way I treat my body overall. Performing more mobility/stretching, getting more sleep, cutting down on caffeine. These are all things I am doing now that will pay off in later years.
A big goal for me is to be that spry old man that can run circles around the whippersnappers in the neighborhood. I want to be strong, fit, and pain free for as long as I possible can.
Look at the choices you are making as bank transactions. Are you making more deposits or withdrawals in your long term health account?
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I was listening to author A.J. Jacobs talk about his creative process when he is writing. He is a really interesting guy and goes all in with his book projects. One of his books is his saga of trying to follow every rule in the Bible for a year and another one where he read all 33 volumes of the Encyclopedia Britannica.
You would think a guy like that would have no trouble with writer’s block, but it happens to him quite frequently. He has a simple, but effective technique he uses to combat writer’s block.
He just sits down and starts writing.
The writing could be complete nonsense, but the physical act of writing gets the creative juices flowing. The old fake it until you make it technique.
He based his actions on this quote by Habitat For Humanity Founder Millard Fuller:
“It is easier to act yourself into a new way of thinking, than it is to think yourself into a new way of acting.”
That is a great point! Your mind will eventually catch up to your actions, but you have to start first.
Science has proven that if you are upset, but if you can force your face into a smile it will trick your brain into becoming happier. Or if you are feeling insecure in a situation, ask yourself “What would a confident person do?” Then do whatever you come up with!
This all sounds crazy, but I have seen it come true over and over with exercise. It’s been proven both with myself and with my boot campers. I tell my clients, to just show up and the magic will happen. If you make it to the workout, you will make it happen.
Try asking yourself questions that are framed by your goals. Questions like “What would someone who loves to exercise do here?” or “What meals would a really fit person prepare today?”
It's only crazy if it doesn't work.
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This past weekend was awesome! Sunshine and 50-60s temperatures in February are ok by me.
My son and I were planning to go for a hike when I got a text from dad asking if he could come along too. Hiking was his passion years ago, but he had not been able to hike in awhile. Of course we picked him up and the three generations headed out to Monte Sano.
Due to multiple surgeries, injuries, and health problems my dad hasn’t been able to walk for very long at all. His plan was to read a book and enjoy a nice day in the woods while we hiked.
But when we got there his plan changed a little. He decided to hike for a few minutes and then come back. Then he wanted to go a little further. Next thing you know he had completed a 3 hour hike!
It was amazing and my son and I were both extremely proud of him. My dad just kept plugging on, resting when he needed to, and hanging in there. It was truly a gift to be out there with him and my son on a perfect day on the trails.
Your heart and passion can take you further than your body tells you it can.
There is absolutely no way he could have walked 3 miles on a treadmill. That would have been cruel and unusual punishment. But get him out in the woods, spending time with family, and telling stories he hung in there like a champ.
When you find some form of movement you truly enjoy you will push yourself further, you will be much more consistent, and those will lead you to much better results. And you also get to have fun! Win, win. Have you found your form of movement yet? If so, keep doing it! If you quit, get back to it.
If you have not found a form of exercise you enjoy, keep searching. I promise you it is out there. Every human was made to move, we just aren’t all wired the same. Once you find it let me know what is, I might like to try it too.
Super Bowl Sunday is this weekend and I can't wait! I grew up a Falcons fan, I have a lot of respect for what the Patriots have been able to do, and I am pumped about the real stars of the show on Sunday. The food and the commercials.
I know what you're thinking:
"Joe, I enjoy watching the Super Bowl like a normal person, but is there any way I could look like a crazy person while still watching the game?"
I've got your back my friend. My crack staff of graphic designers spent hours putting together this workout graphic for you. It goes along the lines of the drinking games that other people like to put out this time of year.
Print off the list, follow this slightly misaligned list of exercises, and have a great night!
It is almost time. The time of year when we MUST change everything in our lives in ONE day!
I love resolutions. I love goal setting. I really love writing down goals to accomplish, but what is going to make this year any different from last year?
Let em explain. I've seen a lot of people searching for their word of the year. If I had one it would be momentum.
I think momentum is absolutely crucial to your success. So I am going to give you some advice that is probably counterintuitive to what most people will do.
Start with your strengths.
If you hate exercise, don't start there even if the rest of the world goes to the gym in January. If you hate eating healthy, don't start there even if the rest of the world is producing a broccoli shortage. Pick something that you are already pretty good at and go all in.
If you have already been exercising a little bit, it is time to pick it up! No pun intended. Lift heavier, go further, go faster. Do that race you are nervous about attempting, try that class you've always wanted to try, pick up a new active hobby. Cross train in other areas to improve performance and increase results.
If you already eat fairly healthy, it is time to dial it in!
The goal is to increase your confidence. What happens when you work on your weaknesses? You feel incompetent, that everybody else makes it look so easy, and you feel like a failure.
But when you are working in an area you already have competence, you can really grow your confidence and that will produce momentum.
You can use that momentum to delve into the other areas that you want to work on. It will work better than the quitting smoking, getting a new job, working out 7 days a weeks, and eating a complete Paleo Slow Carb Mediterranean Diet all year game plan.
Doing things the way you have always done will get you the same things that you did not want. Try something different and see what you are truly capable of.
One of the keys to life is surrounding yourself with people who make you better. One of the people in my life who makes me better is Dr. Patty Long.
Dr. Patty is one of those people who is so passionate about helping others that it makes me pick my game up. We were talking last week and she made an excellent point that I had not really thought about.
There is no cold and flu season.
Did that stop you in your tracks a little bit? It did to me too the first time I heard it, but then she explained what she meant.
The reason people get the cold and flu around this time of year is more based on habits, rather than a wave of magical disease floating in at the same time every year. This is the time of year when we invite disease in.
Less sleep, more stress, nutrition habits go out the window, exercise routines are put off, we are around large groups of people shaking hands, sick people come to work because they are saving their leave days for Christmas. If you were looking to get sick this would be a great way to go about it.
I want to encourage you to cold and flu proof yourself. Have fun during the holidays, but put your health first. Stay well rested, don’t sweat the small stuff, keep eating right and exercising, wash your hands, and quarantine that guy that comes to work sick every year!
And if you want much more in depth information and tips on how to truly improve your health, I want to invite you to Dr. Patty’s True Cellular Detox Seminar she is offering on Saturday December 10th at her office. It is absolutely free and will be especially helpful if you know something is wrong with your body, but traditional medicine has provided you with zero answers.
Here are a few of the highlights from my illustrious high school basketball career:
-fouled out in 2 minutes (2 offensive, 3 defensive) -played a total of 13 seconds one game -scored 12 points against! But it was against a team that was down to 4 players by the time I got in
Ok, so maybe football was more of the sport for me. My son loves basketball and thankfully as some awesome coaches. I do what I can to help him, but I am amazed at how much I have forgotten about basketball.
Despite not playing much, I practiced for so many hours and ran so many drills you would think I could retain a lot of that stuff. Not so much, but there is one thing that I remember.
Anyone whoever played for Ronnie Stapler (here are a few other things I learned from Coach Stapler) knows all about Triple Threat. I went to school with his daughter and she would each lunch in the Triple Threat position.
Triple Threat is a position you get into when you get the ball so that you can easily dribble, shoot, or pass. To this day I get into Triple Threat whenever I catch a ball.
My point of all this b ball talk is to get you thinking about what Triple Threat could be for you in regards to fat loss and getting in shape. After you've been exercising and eating right for long period of time, you have the tendency to forget what worked for you.
The basics will always work, sometimes they just need tweaking. Think back to a time when you had success with losing weight, getting in shape, etc... What were you doing then?
Chances are you were: consistently exercising at least 3 days a week; cooking more, eating out less, and fueling your body with whole foods; doing the extra things that mattered like sleeping enough, being more active in every day life, having a positive attitude, stretching, and getting rid of harmful stress.
Or maybe you were in college and could eat, drink, and do whatever you wanted and still look good. That doesn't count.
It’s time to bring back your Triple Threat. Exercise, Healthy Eating, and the Little Things That Matter.
You don't have to start doing all of them today, just pick out the easiest one for you to start and then start! Make that step a habit (however long it takes) and then add in the next one. The key is changing something to get you started in a positive direction.