by Phillip Day
"Exercise in a way that compels the body to draw oxygen"
For decades, millions of people have been taking 100-120 mg of vitamin C per day in the belief that it is giving them some sort of health benefit. It isn't. Millions have been taking 200 IU per day of vitamin D3 in the belief that it is boosting their immune system. It isn't. Are vitamins C and D good for anything? Absolutely, when taken in their therapeutic ranges.
Of course, people have understood the benefits of taking C and D, they just didn't take enough of it to make a difference, probably because they are frightened of ‘overdosing'. As Dr Saul states, most people think that anything therapeutically valuable must be dangerous because drugs are.[1] The truth is, beaucoup tosh continues to be written about vitamin dosage. Vitamins don't work the way drugs do AT ALL. By the way, every time you hear about this or that scientific study concluding that vitamin C has no benefit, when you examine the protocols, you discover that these are all low-dose studies. C is not therapeutically active until you get past the 5 g mark with adults. And if you have cancer or the flu, 5 g an hour.[2]
The above example is an important concept to examine because it applies to exercise. Many people have been going to the gym and working out for an hour a day for years in the belief that this is giving them some sort of health benefit. Mostly it isn't because they are not exercising intensively enough to force the body into adaptive change. This weekly health tip explains why.
Save some time and money
Leading UK fitness instructor Anthony Aurelius writes:
"Regardless of a person's age, the mass and volume of the heart increases with aerobic training; it becomes stronger and more efficient. This adaption is the normal muscular response to an increased workload. However, when aerobic training ceases for a period of time, the heart loses its thickened, stronger walls and becomes less efficient. The heart is weakened."[3]
If you are not prepared to load intensity onto the body either aerobically or anaerobically, then save yourself time, money and inconvenience and cancel the gym membership. You won't be getting any meaningful adaptive change from golf or walking the dog either unless you raise the heart rate, though you will activate fat-burning enzymes and some other house-cleaning functions (lymph, etc.).
Going to the gym and listlessly swinging arm curls and groaning under bench presses is a complete waste of time unless you are screaming the walls down. All right, I don't mean literally screaming the walls down but you get the point. Mostly people are wasting time with exercise routines because they never cross the intensity threshold beyond which the body is forced into adaptive change. Eurekalert reports:
"Walking is a popular form of exercise but may not be enough to experience significant health benefits, a University of Alberta study shows. ‘Generally, low-intensity activity such as walking alone is not likely going to give anybody marked health benefits compared to programs that occasionally elevate the intensity,' said Dr. Vicki Harber, lead author on the Health First study, which was presented recently at the American College of Sports Medicine annual conference." [4]
Natural News reports:
"Recent research is indicating that traditional approaches to exercise that involve spending hours in the gym every day may not be the best way to stay strong and healthy. Interval training, a high-intensity type of workout that was originally created for Olympic athletes, may actually be twice as effective as regular exercise, and it can be done in a fraction of the time.
Most people are familiar with workout regimens that claim to build strength and endurance in mere minutes a day. Though seemingly deceptive, there may be more truth to such claims than one would have originally thought, depending on the technique. A few minutes of strenuous exercise a couple days out of the week is actually more effective than spending an hour or two every day in the gym.
According to Jan Helgerud, an exercise expert at the Norwegian University of Science and Technology, interval training is far superior to traditional exercise. She believes that everyday people should aim to do four, four-minute workout sets with three-minute recovery times in between. In order to maximize results and achieve optimal muscle response, these sets should be intense and somewhat straining to the body.
While formerly thought to be too extreme for the average person, interval training is emerging as the exercise technique of choice among many experts, thanks to recent studies showing that common people stand to benefit from it. Part of this research includes evidence that interval training can double a person's endurance, improve their body's use of oxygen, and increase their speed and strength."[5]
Get twitching
Your body is comprised slow twitch (red muscle), fast twitch (white muscle) and super-fast twitch muscle (white muscle). These monikers identify the speed of contraction and energy consumption characteristics of your various muscle types. Slow twitch muscle, for instance, is ‘red', oxygenated muscle which the body uses for long-term endurance exercising. This is mostly the type getting worked in the average fitness workout. Fast and super-fast twitchers are for explosive, short-term endeavour and work anaerobically, which means they feed off stored energy, not external oxygen metabolism. American fitness expert Phil Campbell explains:
"... The blood supply is going to the red muscle. The white muscle really doesn't get a lot of blood because it doesn't need a lot of blood. It gets its energy from the stored-up energy in your body. That's six to eight seconds worth of stored-up energy and through the oxygen you breathe for 30 seconds or less.
The white fiber essentially has two types of fiber - what the researchers call 2A and 2B - but it's easier to call it fast twitch and super-fast fiber.
The fast twitch fiber moves about five times faster than the slow, but about 30 percent of your muscle fiber, the super-fast fiber, moves 10 times faster than the slow.
Working your super-fast fiber forces your heart to work anaerobically, so you get a great comprehensive heart muscle workout when you do that....
A new study shows, and this is really exciting, that when you work the fast twitch fiber and work your heart muscle anaerobically, your body releases exercise-induced growth hormones (HGH) that actually mimic taking injections of growth hormones.... You get as much as a 530% increase in growth hormone! ...It stays in your body for two hours, going after body fat like a heat-seeking missile. It's so powerful that if you were to do the program today and monitor your blood, it will look like you injected growth hormone illegally. That's why there is no HGH test for Olympic athletes today." [6]
Going for the max
Increasingly sedentary lifestyles after age 30 explain the somatopause effect of a slowdown in production of HGH and atrophying muscles in us older types. This is why peak performance exercise is so valuable as we age. For you to get the proper job done, your exercise routine must be varied across the major exercise types to provide regular burns for all three muscle twitch-types.
The best aerobic exercise routine you can adopt for this is known as ‘peak performance training'. It's highly effective, doesn't take long, and can be adapted to fit any lifestyle or schedule. Casual exercise, while pumping lymph and generally assisting with detox, won't give the benefits most of you are looking for - weight loss, muscular tightening and growth, human growth hormone production, pronounced anti-ageing effects, and improved heart rate variability to stop you dropping dead at Sainsburys. Peak performance training is all about raising and lowing your heart rate as well as going for the max.
First calculate your maximum heart rate, which is 220 minus your age for females, or 226 minus your age for males. Now write down 70%, 80% and 100% of that figure. The idea is to warm up for two minutes on, say, an exercise cycle, then increase the resistance enough to raise your heart rate to 70% of your maximum. Maintain this level of effort for sixty seconds, then stop exercising and allow your heart to return to its resting rate. Then repeat.
Increase cycle difficulty/resistance and your heart rate will increase again to 70% of your maximum. Maintain for sixty seconds and then relax and allow it to return to normal. Repeat this procedure three times, then go all out for 30 seconds until you feel that you can't go on another second and you're blowing like a beached whale.
Stop cycling, relax and take deep breaths to relieve the major oxygen debt in your system. As you proceed through these peak cycles, you'll notice a muscle burn as the lactic acid builds up. This dissipates as soon as you breathe in oxygen during rest. Your body temperature will also rise markedly and you'll sweat profusely during the peak phase.
Short bursts of all-out movement in this way produce the startling changes people expect exercise to do for them. This regimen produces a bellows-type effect in pumping oxygen into the body, burns out the fast and super-fast twitch muscles, activates human growth hormone production and trains heart rate variability - the single greatest factor in avoiding sudden-death heart attack.
You will not be surprised to hear that this regimen is also devastating to the fermentation system cancer depends on to thrive and should be actively encouraged in patients recovering from major illnesses in general. For the record, 70% of your maximum heart rate produces a condition in which your breathing is laboured but not uncomfortably so (you can still talk comfortably). 80% and the conversation tails off. 80-100% is strenuous and where the miracles occur. Short bursts only at this intensity please. No more than 30 seconds, then relax and recover.
The above routine should be carried out three to four days a week but no more. Such is the intensity of peak performance training that you can actually cause problems for the body if you overdo. The idea is to activate metabolic systems in the body which will only occur at this intensity. On the days when you are not doing peak performance training, you can still exercise but in a more sedate fashion.
Now make it fun
When I lived in Los Angeles, a large group of people would converge on a set of steps up a Santa Monica hillside in the town. I remember there were about 200 steps. Believe me, you were blowing like a Force 10 sou'wester when you came out at the top. Four trips up and down those and you were done for the day. Steps are brilliant for working you out in this fashion. Find a set near you.
You can incorporate peak performance exercising while you're walking the dog. A 30-second sprint after a warm-up walk and the dog goes berserk and takes off after you. Try another a little later. Then another. Brings a new meaning to the cry ‘walkies!' eh? Bike riding is great for this type of training too.
The best exercise one can benefit from even to a ripe old age, and without causing damage to the joints, is hill-walking, which will train heart rate variability so long as the heart rate is up (pick your hill). Other exercises that increase endurance are swimming, skiing, skating, climbing, tennis, squash, cycling, tai chi, dancing, aerobics and sex. In selecting any exercise, one should evaluate its ability to keep the heart rate up and fat-burning enzymes active for longer durations. Outdoor forms of exercise are more beneficial for the body than indoor forms; better air and, for the mystics among you, a connection to nature and commensurate stress reduction.
10,000 steps a day Dr Wendy Denning and Vicki Edgson write:
"Almost every major function in our bodies depends partly on exercise for its optimum function - our digestion and elimination, our lungs and breathing, our heart and cardiovascular system and not least of all our weight management. Government guidelines recommend that every adult should aim to walk at least 10,000 steps per day. For those without pedometers (and if you haven't got one, they are highly recommended), that equates to 90 minutes walking for the average person. It might sound a lot but 50 years ago this would have been the norm for every one of us. Today most overweight people are often walking less than 3,000 steps a day and it's estimated that we now eat between two and three times as much as we did 50 years ago."[7]
In fact, if you did nothing all day but shuffle around the house in your dressing gown and slippers, you'd probably do 2,000-3,000 steps a day. With 10,000 steps a day, you'll notice a big difference in your overall conditioning within a month.
The key with exercise is to have fun. Find an activity you enjoy. You'll notice the body will feel wonderfully different after only a few of the gruelling sessions. Interval training on gym machines is ideal, where the program gets you to vary heart rate periodically during training with short bursts of intense activity.
Once again, interval training not only takes less time, it's far more effective. Don't overdo, just work the muscles progressively and get cycling to ‘raise a sheen' if you're female, or sweat like a marine if you are male. Sweating's good. Don't be frightened to sweat freely. Your body is eliminating from the lymph massage the exercise is providing.
Do not use antiperspirants EVER AGAIN, as the aluminium and other compounds block up your lymph nodes, giving rise to major problems down the road when internal toxins can be driven back into the body, denied any means of escape and damage the lymph and breast. A deodorant with safe ingredients, such as the one marketed by Neways International, should be used if any.
Resources The Essential Guide to Exercise by Phillip Day
Health Wars (2011) by Phillip Day
"Exercise in a way that compels the body to draw oxygen"
For decades, millions of people have been taking 100-120 mg of vitamin C per day in the belief that it is giving them some sort of health benefit. It isn't. Millions have been taking 200 IU per day of vitamin D3 in the belief that it is boosting their immune system. It isn't. Are vitamins C and D good for anything? Absolutely, when taken in their therapeutic ranges.
Of course, people have understood the benefits of taking C and D, they just didn't take enough of it to make a difference, probably because they are frightened of ‘overdosing'. As Dr Saul states, most people think that anything therapeutically valuable must be dangerous because drugs are.[1] The truth is, beaucoup tosh continues to be written about vitamin dosage. Vitamins don't work the way drugs do AT ALL. By the way, every time you hear about this or that scientific study concluding that vitamin C has no benefit, when you examine the protocols, you discover that these are all low-dose studies. C is not therapeutically active until you get past the 5 g mark with adults. And if you have cancer or the flu, 5 g an hour.[2]
The above example is an important concept to examine because it applies to exercise. Many people have been going to the gym and working out for an hour a day for years in the belief that this is giving them some sort of health benefit. Mostly it isn't because they are not exercising intensively enough to force the body into adaptive change. This weekly health tip explains why.
Save some time and money
Leading UK fitness instructor Anthony Aurelius writes:
"Regardless of a person's age, the mass and volume of the heart increases with aerobic training; it becomes stronger and more efficient. This adaption is the normal muscular response to an increased workload. However, when aerobic training ceases for a period of time, the heart loses its thickened, stronger walls and becomes less efficient. The heart is weakened."[3]
If you are not prepared to load intensity onto the body either aerobically or anaerobically, then save yourself time, money and inconvenience and cancel the gym membership. You won't be getting any meaningful adaptive change from golf or walking the dog either unless you raise the heart rate, though you will activate fat-burning enzymes and some other house-cleaning functions (lymph, etc.).
Going to the gym and listlessly swinging arm curls and groaning under bench presses is a complete waste of time unless you are screaming the walls down. All right, I don't mean literally screaming the walls down but you get the point. Mostly people are wasting time with exercise routines because they never cross the intensity threshold beyond which the body is forced into adaptive change. Eurekalert reports:
"Walking is a popular form of exercise but may not be enough to experience significant health benefits, a University of Alberta study shows. ‘Generally, low-intensity activity such as walking alone is not likely going to give anybody marked health benefits compared to programs that occasionally elevate the intensity,' said Dr. Vicki Harber, lead author on the Health First study, which was presented recently at the American College of Sports Medicine annual conference." [4]
Natural News reports:
"Recent research is indicating that traditional approaches to exercise that involve spending hours in the gym every day may not be the best way to stay strong and healthy. Interval training, a high-intensity type of workout that was originally created for Olympic athletes, may actually be twice as effective as regular exercise, and it can be done in a fraction of the time.
Most people are familiar with workout regimens that claim to build strength and endurance in mere minutes a day. Though seemingly deceptive, there may be more truth to such claims than one would have originally thought, depending on the technique. A few minutes of strenuous exercise a couple days out of the week is actually more effective than spending an hour or two every day in the gym.
According to Jan Helgerud, an exercise expert at the Norwegian University of Science and Technology, interval training is far superior to traditional exercise. She believes that everyday people should aim to do four, four-minute workout sets with three-minute recovery times in between. In order to maximize results and achieve optimal muscle response, these sets should be intense and somewhat straining to the body.
While formerly thought to be too extreme for the average person, interval training is emerging as the exercise technique of choice among many experts, thanks to recent studies showing that common people stand to benefit from it. Part of this research includes evidence that interval training can double a person's endurance, improve their body's use of oxygen, and increase their speed and strength."[5]
Get twitching
Your body is comprised slow twitch (red muscle), fast twitch (white muscle) and super-fast twitch muscle (white muscle). These monikers identify the speed of contraction and energy consumption characteristics of your various muscle types. Slow twitch muscle, for instance, is ‘red', oxygenated muscle which the body uses for long-term endurance exercising. This is mostly the type getting worked in the average fitness workout. Fast and super-fast twitchers are for explosive, short-term endeavour and work anaerobically, which means they feed off stored energy, not external oxygen metabolism. American fitness expert Phil Campbell explains:
"... The blood supply is going to the red muscle. The white muscle really doesn't get a lot of blood because it doesn't need a lot of blood. It gets its energy from the stored-up energy in your body. That's six to eight seconds worth of stored-up energy and through the oxygen you breathe for 30 seconds or less.
The white fiber essentially has two types of fiber - what the researchers call 2A and 2B - but it's easier to call it fast twitch and super-fast fiber.
The fast twitch fiber moves about five times faster than the slow, but about 30 percent of your muscle fiber, the super-fast fiber, moves 10 times faster than the slow.
Working your super-fast fiber forces your heart to work anaerobically, so you get a great comprehensive heart muscle workout when you do that....
A new study shows, and this is really exciting, that when you work the fast twitch fiber and work your heart muscle anaerobically, your body releases exercise-induced growth hormones (HGH) that actually mimic taking injections of growth hormones.... You get as much as a 530% increase in growth hormone! ...It stays in your body for two hours, going after body fat like a heat-seeking missile. It's so powerful that if you were to do the program today and monitor your blood, it will look like you injected growth hormone illegally. That's why there is no HGH test for Olympic athletes today." [6]
Going for the max
Increasingly sedentary lifestyles after age 30 explain the somatopause effect of a slowdown in production of HGH and atrophying muscles in us older types. This is why peak performance exercise is so valuable as we age. For you to get the proper job done, your exercise routine must be varied across the major exercise types to provide regular burns for all three muscle twitch-types.
The best aerobic exercise routine you can adopt for this is known as ‘peak performance training'. It's highly effective, doesn't take long, and can be adapted to fit any lifestyle or schedule. Casual exercise, while pumping lymph and generally assisting with detox, won't give the benefits most of you are looking for - weight loss, muscular tightening and growth, human growth hormone production, pronounced anti-ageing effects, and improved heart rate variability to stop you dropping dead at Sainsburys. Peak performance training is all about raising and lowing your heart rate as well as going for the max.
First calculate your maximum heart rate, which is 220 minus your age for females, or 226 minus your age for males. Now write down 70%, 80% and 100% of that figure. The idea is to warm up for two minutes on, say, an exercise cycle, then increase the resistance enough to raise your heart rate to 70% of your maximum. Maintain this level of effort for sixty seconds, then stop exercising and allow your heart to return to its resting rate. Then repeat.
Increase cycle difficulty/resistance and your heart rate will increase again to 70% of your maximum. Maintain for sixty seconds and then relax and allow it to return to normal. Repeat this procedure three times, then go all out for 30 seconds until you feel that you can't go on another second and you're blowing like a beached whale.
Stop cycling, relax and take deep breaths to relieve the major oxygen debt in your system. As you proceed through these peak cycles, you'll notice a muscle burn as the lactic acid builds up. This dissipates as soon as you breathe in oxygen during rest. Your body temperature will also rise markedly and you'll sweat profusely during the peak phase.
Short bursts of all-out movement in this way produce the startling changes people expect exercise to do for them. This regimen produces a bellows-type effect in pumping oxygen into the body, burns out the fast and super-fast twitch muscles, activates human growth hormone production and trains heart rate variability - the single greatest factor in avoiding sudden-death heart attack.
You will not be surprised to hear that this regimen is also devastating to the fermentation system cancer depends on to thrive and should be actively encouraged in patients recovering from major illnesses in general. For the record, 70% of your maximum heart rate produces a condition in which your breathing is laboured but not uncomfortably so (you can still talk comfortably). 80% and the conversation tails off. 80-100% is strenuous and where the miracles occur. Short bursts only at this intensity please. No more than 30 seconds, then relax and recover.
The above routine should be carried out three to four days a week but no more. Such is the intensity of peak performance training that you can actually cause problems for the body if you overdo. The idea is to activate metabolic systems in the body which will only occur at this intensity. On the days when you are not doing peak performance training, you can still exercise but in a more sedate fashion.
Now make it fun
When I lived in Los Angeles, a large group of people would converge on a set of steps up a Santa Monica hillside in the town. I remember there were about 200 steps. Believe me, you were blowing like a Force 10 sou'wester when you came out at the top. Four trips up and down those and you were done for the day. Steps are brilliant for working you out in this fashion. Find a set near you.
You can incorporate peak performance exercising while you're walking the dog. A 30-second sprint after a warm-up walk and the dog goes berserk and takes off after you. Try another a little later. Then another. Brings a new meaning to the cry ‘walkies!' eh? Bike riding is great for this type of training too.
The best exercise one can benefit from even to a ripe old age, and without causing damage to the joints, is hill-walking, which will train heart rate variability so long as the heart rate is up (pick your hill). Other exercises that increase endurance are swimming, skiing, skating, climbing, tennis, squash, cycling, tai chi, dancing, aerobics and sex. In selecting any exercise, one should evaluate its ability to keep the heart rate up and fat-burning enzymes active for longer durations. Outdoor forms of exercise are more beneficial for the body than indoor forms; better air and, for the mystics among you, a connection to nature and commensurate stress reduction.
10,000 steps a day Dr Wendy Denning and Vicki Edgson write:
"Almost every major function in our bodies depends partly on exercise for its optimum function - our digestion and elimination, our lungs and breathing, our heart and cardiovascular system and not least of all our weight management. Government guidelines recommend that every adult should aim to walk at least 10,000 steps per day. For those without pedometers (and if you haven't got one, they are highly recommended), that equates to 90 minutes walking for the average person. It might sound a lot but 50 years ago this would have been the norm for every one of us. Today most overweight people are often walking less than 3,000 steps a day and it's estimated that we now eat between two and three times as much as we did 50 years ago."[7]
In fact, if you did nothing all day but shuffle around the house in your dressing gown and slippers, you'd probably do 2,000-3,000 steps a day. With 10,000 steps a day, you'll notice a big difference in your overall conditioning within a month.
The key with exercise is to have fun. Find an activity you enjoy. You'll notice the body will feel wonderfully different after only a few of the gruelling sessions. Interval training on gym machines is ideal, where the program gets you to vary heart rate periodically during training with short bursts of intense activity.
Once again, interval training not only takes less time, it's far more effective. Don't overdo, just work the muscles progressively and get cycling to ‘raise a sheen' if you're female, or sweat like a marine if you are male. Sweating's good. Don't be frightened to sweat freely. Your body is eliminating from the lymph massage the exercise is providing.
Do not use antiperspirants EVER AGAIN, as the aluminium and other compounds block up your lymph nodes, giving rise to major problems down the road when internal toxins can be driven back into the body, denied any means of escape and damage the lymph and breast. A deodorant with safe ingredients, such as the one marketed by Neways International, should be used if any.
Resources The Essential Guide to Exercise by Phillip Day
Health Wars (2011) by Phillip Day
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