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Exercise Protocol

Exercise is a Nitric Oxide Producer

    

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

  

Exercise can slow Aging

Exercise Produces Sirtuins

Exercise can help Reduce Arterial Plaque

Exercise can help Reduce Belly Fat a major Health Risk

Exercise can Reduce the Risk of Breast Cancer

Exercise can Reduce the Risk of Cancer

Exercise can Reduce the Risk of Colon Cancer

Exercise can Reduce the Risk of Dementia

Exercise can Reduce the Risk of Depression

          

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!

  • Exercise can improve a person's sexual activity in later years

  • 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.

   

Samples of Healthy Protocols Exercise Related Protocols

This sampling represents less than 1% of the "exercise" references in Healthy Protocols.

Adaptogens   Increase Exercise Benefits

Aging    Aging Can be Slowed with Exercise

Alzheimer's   Exercise at least one hour/day

AMPK   Exercise, Orange PEELS and nutrition to enable the Exercise and Hesperidin

Apoptosis   Fasting and Exercise   produce Sirtuins

Arterial Plaque   There is evidence that Vitamin C combined with appropriate changes in lifestyle, diet and an exercise program can prevent or reverse cardiovascular disease

Arteriosclerosis   Weight bearing Exercise will help the freed calcium find a home in your bones if needed

Ashwagandha   Compared to the placebo recipients, men taking ashwagandha experienced greater reduction of exercise-induced muscle damage

Asthma   Exercise Deficiency Promotes Asthma

Atherosclerosis   Exercise can help prevent

Belly Fat   Exercise is KEY for removal

Body Weight   Exercise is KEY for removal

Breast Cancer   As the amount of exercise increased, the risk of cancer decreased

Calcium   Be sure to use weight bearing exercise when doing this or the excess freed, calcium may not be absorbed into your bones  

Cancer   As the amount of exercise increased, the risk of cancer decreased, Exercise delivers a high rate of oxygen throughout your body and thus is anti-cancer.

Carpal Tunnel   Exercise can reduce CTS symptoms

Cherry   Can aid post Exercise pain and aid healing

Colon Cancer   Exercise is a MAJOR factor

CoQ10   After 40 Enjoyable Exercise Requires CoQ10

Creatine  Is essential if you are serious about Exercise

CVD   Exercise and Vitamin C can OBVIATE most CVD

Dementia   Exercise is critical for Prevention

Depression   Exercise and Sunshine, Vitamin D, can CURE depression

Detoxification   Exercise PUMPS blood through Detoxification organs

DHEA   Strenuous anaerobic exercises like this will help produce Testosterone, HGH, DHEA, HDL, Mitochondrial density and anything else Strenuous anaerobic exercise produces

Diabetes   The protective effect of exercise is strongest on individuals most prone to develop diabetes

Digestion   Short bouts of fairly moderate exercise at least a couple of times a week can cut the risk of gastroesophageal reflux disease, or GERD

Endothelial   Exercise prevents the decline of endothelial function that occurs with age

Energy   Exercise requires Energy

Epilepsy   Taurine alone offers many of the advantages attributed to energy drinks, such as improved exercise performance

Fasting   Requires a new approach to Exercise

Glucose   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

HGH   Study: Both Exercise and Whey Augment Human Growth Hormone Production, Which Can Keep Your Body Young

Hawthorne   The hawthorn group was able to exercise significantly longer

High Blood Pressure   Exercise can work like Magic for HBP

HDL   Exercise is perhaps the BEST way to raise HDL

HIP   Exercise can SAVE your hips

Hormone   Exercise can stimulate glands

Immune System   Exercise powers your lymphatic system

Inflammation   Lack of Exercise can increase inflammation

Insulin   A Comprehensive Exercise Program can improve Insulin Sensivity, Exercise is Key to Avoid Insulin Over Production

Iodine   Vigorous Exercise can burn Iodine

Joint   Vigorous Exercise will not harm joints

Lifestyle   A poorly selected diet along with lack of exercise increases the risk of diabetes and premature cardiovascular disease

Lower Back   Lower Back Exercises

Lung   Simple Lung Improvement Exercise Program

Magnesium   Heavy Exercise makes you burn Magnesium

Mitochondria    Mitochondia can be regenerated in response to intense aerobic exercise and calorie restriction. 

Muscle   How to Promote

Muscle Growth   How to achieve Muscle Growth

NAC   2 grams of NAC a day may be an effective means of optimizing exercise performance while minimizing the effects of exercise induced metabolic stress

NAD+    Strenuous Prolonged Exercise helps NAD+  produce Sirtuins

Natural Killer Cells   Exercise produces the natural opioids we know as endorphins

Nitric Oxide   Exercise alone has also been shown to increase the production of nitric oxide, Exercise increases sheer stress which increases Nitric Oxide

NSAID   NSAIDs used for Exercise, and other Pain cause HARM

Obesity   The exercise program actually changed the biological drive to eat, and suppressed it.

Osteoarthritis   An exercised-to-death joint does not get arthritis. Only an injured joint gets arthritis, Exercise has been shown to positively affect articular cartilage by increasing its thickness, enhancing the infusion of nutrients and increasing matrix synthesis

Osteoporosis   WEIGHT BEARING EXERCISE is the BEST WAY to AVOID or TREAT OSTEOPOROSIS

Oxygen   Exercise helps raise lung capacity and pH. PACE pumps oxygen-rich blood to your vital organs by up to 18 times more than light exercise such as walking

Paleo Diet   Paleo Diet and High Intensity Exercise

pH   Exercise tends to help eliminate acidity from your body and thus aids in achieving an alkaline state

Plasmin   Exercise of moderate intensity increases fibrinolytic activity by increasing tissue plasminogen activators

Prolotherapy   Exercise will not stabilize a loose joint. Prolotherapy is the one treatment that will

Proteoglycans   Exercise is healthy and does not cause injury if done correctly

PMS   Your body also needs exercise to help balance hormones.

PQQ   Like CoQ10, PQQ also actively supports the energy transfer within the mitochondria that supplies the body with most of its bioenergy

Pregnant   Exercise while Pregnant

Preventative   Changes in lifestyle, diet and an exercise program can prevent or reverse cardiovascular disease

Pro Cardio Drink   Creatine can raise growth hormone equal to that of intense exercise.

Prostate   As the amount of exercise increased, the risk of cancer decreased

Pushups   Pushups are a great versatile exercise you can do almost anywhere at anytime

Pycnogenol    EXERCISE will rev up any solution you decide on    

Quercetin   Olympians and serious exercisers are flocking to it for help during strenuous workouts. I’m talking about quercetin 

Rest Ice Compression Elevation   Articular cartilage injuries which are rested have an over 50% chance of causing compromised range of motion of the limb at one year   

Rheumatoid Arthritis    Exercise has been found by many to greatly aid RA

Rhodiola   Helps with muscle recovery after exercise

Running   Running is GREAT Exercise; you can run a little at 90

Sex   The benefits of exercise for healthy sexual function cannot be over emphasized

Standard American Diet   The Doctor of the Future will give no medicine, but will involve the patient in the proper use of food, fresh air, and exercise

Siberian Ginseng   I take 500 mg of Siberian Ginseng about twice a week and before a long day of exercise

Sirtuin   intense exercise bouts benefit you by triggering a primal mechanism that enabled early humans to endure extreme physical hardship

Ski   Many exercise experts consider cross country skiing the “Perfect” exercise.

Sleep   A natural way to increase sleep and improve deep sleep is aerobic exercise

Sodium   Without appropriate amounts of sodium, your body may have a difficult time cooling down after intense exercise

Sports Injury   Heavy exercise also makes you lose magnesium in the urine

Stem Cells   Exercise activates stem cells

Step Climbing   Step Climbing is perhaps the finest aerobic exercise

Strenuous Exercise   EXERCISE and or FASTING your body produces Sirtuins. These sirtuins with the help of NAD+ et al will work in many ways to make your body more efficient and can extend your healthy lifespan

Stress   Regular exercise may be the most powerful natural antidepressant available

Stroke   Among the 64 who managed to achieve this [Exercise], just 1 - or 2 percent -- suffered a stroke

Stroke Recovery   Exercise Deficiency   get that blood pumped into your brain FREQUENTLY, STAIRS, handrails

Sweat   Zinc, chromium, iodine and selenium in addition to magnesium, sodium, chloride, phosphorus, calcium, iron, manganese and others are lost in the sweat

Swimming   Swimming is a super exercise; perhaps the BEST for pregnant women and others who need GENTLE and yet vigorous exercise

Taurine   Taurine alone offers many of the advantages attributed to energy drinks, such as improved exercise performance

Telomere   intense exercise To Inhibit Telomere Shortening

Tendon   Gently start tendon repair exercises when tendon has started to heal

Testosterone   Vigorous exercise on a routine basis has proven to maintain free circulating testosterone in the body

Thyroid   Exercise stimulates thyroid gland secretions and increases tissue sensitivity to thyroid hormone. Many of the health benefits of exercise may be related to this improved thyroid function.

TMG   TMG supplementation can substantially increase blood levels of nitric oxide

Ulcer   Eat well and exercise BEFORE you reach middle age and you will probably NEVER experience an ulcer

Use it or Lose it   High-intensity exercise stimulus is what triggers the body to make an adaptive response to hold on to muscle

Vaccination NO NEED   During times of stress, vitamin A stores are rapidly depleted. Strenuous physical exercise,  ... quickly deplete vitamin A

Vaccination Wellness    Drugs and Medical Treatment will not help you solve this NURTITIONAL and EXERCISE problem

Varicose Veins   The key seems to be to mix the strength training with aerobic training at the SAME time

Vein   Exercise is the #1 healthy vein principle, but certain exercises are better for your veins than others

Viagra   The benefits of exercise for healthy sexual function cannot be over emphasized.

Walking   THE BEST Exercise is Walking

Walnut   Nuts generally have become popular as all round source of nutrition and are favored by those who exercise regularly as a good source of protein and energy

Weight Bearing Exercise   A weight vest is a perfect solution to your weight bearing exercise problems

Weight Lifting   Men with stronger muscles from regular weight training are up to 40 percent less likely to die from cancer, according to new research

Weight Loss   Your goal is to reduce the insulin in your blood to ZERO during EXERCISE

Whey   Resistance Exercise Reduces Cognitive Decline

Zinc   Zinc can be rapidly depleted through exercise and sweat

    

"The study followed 35 subjects for 29 weeks. Of the participants, about 50% had type II diabetes or prediabetes, and 77% were prescribed medication to control high blood pressure. The average body mass index of the subjects was 40, which is the cutoff point between obese and morbidly obese. The subjects were placed on a combination of moderate calorie restriction (1,600 to 2,000 calories for men and 1,000 to 1,400 calories for women) and an “exercise-centric” program consisting of one hour of intense resistance exercise, one hour of intense aerobic exercise, and two hours of moderate aerobic activity daily. By the second week, 100% of participants were off their blood pressure medications and by week five, Dr. Huizenga says there were “absolutely unprecedented” drops in measures of metabolic dysfunction and “all diagnostic criteria for diabetes, prediabetes, and hypertension were absent in each participant.” Further unprecedented improvements included:"   Dr. Robert Huizenga, TV Doctor Helps Overweight Patients Shed Pounds And Eliminate Diabetes Medications

     

“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

“Eating a low-carbohydrate meal after aerobic exercise enhances your insulin sensitivity. This is highly beneficial, since impaired insulin sensitivity, or insulin resistance, is the underlying cause of type 2 diabetes and a significant risk factor for other chronic diseases, such as heart disease.”      The Journal of Applied Physiology

“A simple guideline to follow is that if your body is under stress when you’re sick, seek rest as your body mobilizes to fight off the illness. Too much exercise, especially intense exercise, should therefore be avoided, as it will place an additional stressful burden on your already stressed system.”   Exercise or Rest When You’re Sick?

“Once you reach 40-50 minutes of vigorous exercise per day, the benefits from your efforts plateau, and further efforts do not convey further improvements in life expectancy. When it comes to light to moderate exercise, on the other hand — such as walking, housework, and similar less strenuous day-to-day activities — more is better. It's not as effective as vigorous exercise (performed less than about 40 minutes a day), but the more active you are throughout the day, the better your life expectancy.”   Extreme Endurance Cardio May Do More Harm than Good

      

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

"Once you stop moving, you start dying."

"Aging results in a reduction in cellular protein synthesis within our body. Just a modest bout of physical activity in older individuals may be able to restore the ability of insulin to stimulate muscle protein synthesis."   Life Extension

“Exercise is a key factor of optimal health; it's particularly important for controlling your blood sugar and normalizing your insulin levels. I often recommend viewing exercise as a drug that needs to be properly prescribed and "taken" at a proper dosage. When done correctly, exercise can oftentimes act as a substitute for some of the most common drugs used today for things like diabetes, heart disease and depression. All of these conditions will improve with exercise and the help of an experienced natural health care clinician. High intensity interval training (HIIT), which is a core component of my Peak Fitness program, is key for reaping optimal results from exercise.”   The Scientific 7-Minute Workout

“As you can see, exercise is important in preventing venous disease and maintaining healthy legs and veins for life.”   Exercise and Varicose Veins

 

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.

             

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  

Six Pack Shortcuts - Get Six Pack Abs Fast!

    

Continuation of Exercise Protocol (See Exercise Protocol Continuation)

 

 

 

This File was last updated on 05 February 2020 01:48 PM

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