AUTO MAN MADE
FLU & COLDS
HIGH BLOOD PRES
LIST FAT SOL
LIST KEY SUPP
LIST NUT SEED
LIST NUTR FOOD
LIST SUPP TTW
LIST USE WC
NUTS & SEEDS
PAU D ARCO*
SUGAR & CANCER
USE OR LOSE
VITAMIN A COM*
VITAMIN B COM*
VITAMIN C COM
VITAMIN C COMPT
VITAMIN D COM
VITAMIN E COM
VITAMIN K COM
Exercise Protocol 1
“I now make the time to exercise every day. You don’t find the time you MAKE the time.” Marion A. Hauser MS, RD
"New research from
“If you are like most people, when you think of reducing your risk of cancer, exercise probably isn't at the top of your list. However, there is compelling evidence that exercise can not only help slash your risk of cancer, but can also help cancer patients get well sooner, and help prevent cancer recurrence.” Exercise Helps Your Immune System Protect Against Future Cancers
“Exercise is one of the “golden tickets” to preventing disease and slowing the aging process. One reason for this is because exercise is one of the most effective ways to regain insulin and leptin sensitivity and reverse insulin and leptin-resistance, which is a key to staying healthy as you get older.” Study: Both Exercise and Whey Augment Human Growth Hormone Production, Which Can Keep Your Body Young
Exercise is a life long activity. For example muscle and bone mass will decrease when one stops exercising (See Use it or Lose it Protocol). Therefore, exercise needs to be done on an ongoing basis. Everyday, even when you are most preoccupied, manage to work in SOME exercise. Among other good things this will lessen your stress (See Stress Protection Protocol). Thinking about how you will get in some exercise each day is a GOOD morning habit (See Good Habits Protocol).
Any exercise requires a warm up. The easiest method is to simply do the exercise at a reduced level. For example when walking simply walk slowly for ten or so minutes before picking up the pace.
Walking (See Walking Protocol) is the finest exercise. It can be done all year and everyday if you have the proper gear. You can vary your route and pace to add variety. I try to do a little running (See Running Protocol) on most walks. Hiking (See Hiking Protocol) IMO is walking with a load carried to its most beneficial and pleasurable conclusion. Cross Country Skiing (See Cross Country Skiing Protocol) is winter hiking on snow and a heck of a lot more.
If you are a regular visitor to a gym good, keep it up. However IMO we should associate exercise with our body not a PLACE. You can exercise ANYWHERE, even in jail. I do most of my exercise in my house or by going out my front door.
You are blessed if you live in a multistory home. Stairs (See Step Climbing Protocol) are the finest aerobic exercise per unit time you can do IMO. Start out with a few flights and add a flight a week or so. Soon you will be up to dozens of flights. Often when I go down to the basement I will bang out five or so quick flights.
Get in the habit of doing simple calisthenics that require only your body to perform. You can exercise while listening to the radio, music or outside getting some sun (See Sunshine Protocol). A weight vest (See Weight Vest Protocol) can add exertion and caloric output.
Simple Exercise Implements
Simple Exercise Implements
Fill your house with simple exercise implements and USE them. DON’T put these away but leave them in plain sight to remind you to USE them.
If you are able consider Strenuous Exercise (See Strenuous Exercise Protocol). It can confer many benefits. Weight Lifting (See Weight Lifting Protocol) can be used as a strenuous exercise or a moderate exercise. I like to lift in the winter when it’s harder to get outside everyday. Consider using a Weight Vest (See Weight Vest Protocol) I cannot say enough about this all around exercise aid. Just be careful with it on ice and stairs. Any Weight Bearing Exercise (See Weight Bearing Exercise Protocol) will build many parts of your body.
Stretching exercises (See Stretching Exercises Protocol) become more important as we grow older. When ever you eat think exercise. The energy in your food is going into your body. Think about how the energy (See Energy Protocol) will come out.
Set simple exercise goals. For example I have a pair of 25-pound dumb bells and am increasing curls with the goal of being able to use 50-pounder’s for at least six curls. I’ve been doing it for a few months now and it looks like it will take at least a year or so. I can see it will not be easy and it will take some time but it is possible with some work. This is a good goal.
Some Benefits of Exercise
"Few people realize that excess abdominal fat, especially excess fatty deposits around the internal organs in the abdominal cavity (called visceral body fat), is far more damaging to health and longevity than simply being “overweight.” When excess abdominal fat accumulates, research indicates a strong correlation with cardiovascular disease, type II diabetes, and even some types of cancer.1-4 In addition, excessive abdominal fat is also associated with Alzheimer’s disease and osteoporosis.5-9 " The Deadly Consequences Of Excess Abdominal Fat
fitness was the only factor that we consistently found to have an impact on both
boys' and girls' grades on reading and math tests...
This provides more evidence that schools need to re-examine any policies that
have limited students' involvement in physical education classes."
“A number of studies have investigated
the health ramifications of a sedentary lifestyle. The research linking
too much sitting with
increased risks of disease and premature death is quite noteworthy. Men who were
sedentary for more than 23 hours a week had a 64 percent greater risk of dying
from heart disease than those who were sedentary less than 11 hours a week,
according to a 2010 study in Medicine & Science
in Sports & Exercise”
STEMGEVITY™ NOTE>>>> This study demonstrates that one benefit of exercise is an increase of CD34+, which may explain why exercise improves blood vessel function. Van Craenenbroeck EM, Vrints CJ, Haine SE, Vermeulen K, Goovaerts I, Van Tendeloo VF, Hoymans VY, Conraads VM. (Research articles available on request) Dept. of Cardiology, Antwerp University Hospital, Wilrijkstraat 10, 2650 Edegem, Belgium. Emeline.VanCraenenbroeck@ua.ac.be Mobilization of bone marrow-derived endothelial progenitor cells (EPC) might explain exercise-induced improvement of endothelial function. We assessed whether a maximal exercise bout could alter the number of circulating EPC in healthy subjects and whether this effect is related to their cardiovascular risk profile. Additionally, we investigated possible mediators of this effect, namely nitric oxide (NO) bioavailability and vascular endothelial growth factor (VEGF) release. Healthy subjects (group 1, n = 11; group 2, n = 14) performed a symptom-limited cardiopulmonary exercise test on a bicycle ergometer. Numbers of CD34+/kinase insert domain receptor (KDR)+ cells were determined by flow-cytometric analysis, either after magnetic separation of CD34+ cells (group 1) or starting from whole blood (group 2). Serum concentrations of VEGF and NO metabolites were measured by using ELISA. Following exercise, EPC increased by 76% (15.4 +/- 10.7 cells/ml vs. 27.2 +/- 13.7 cells/ml; P = 0.01) in group 1 and by 69% in group 2 (30.9 +/- 14.6 cells/ml vs. 52.5 +/- 42.6 cells/ml; P = 0.03). The increase in EPC correlated positively with LDL and total cholesterol/HDL ratio and negatively with peak oxygen consumption and oxygen consumption at anaerobic threshold. VEGF levels increased with exercise, with a strong trend toward significance (P = 0.055). NO levels remained unchanged. The present study demonstrates that a maximal bout of exercise induces a significant shift in CD34+ cells toward CD34+/KDR+ cells. This response was larger in subjects with a less favorable lipid profile.
Stem Cells play a big protective role in all of health. Please
make sure you understand how Stem Cells and EXERCISE can provide YOU
this protection Before you need it.
Stem Cells play a big protective role in all of health. Please make sure you understand how Stem Cells and EXERCISE can provide YOU this protection Before you need it.
Continuation of Exercise Protocol (See Exercise Typical Day Protocol)
This site was last updated on 19 February 2018 08:19 AM
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