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Strenuous Exercise Protocol

     

"The lack of food [ie FASTING] apparently triggers a survival mechanism that helped humans endure times of food scarcity. And along similar lines, intense exercise bouts benefit you by triggering a primal mechanism that enabled early humans to endure extreme physical hardship. These inherent mechanisms are part of the human survival apparatus. When triggered, they help you compensate by increasing energy production efficiency, improving body composition, increasing strength and increasing the capacity to resist fatigue and stress. Your survival requires challenge and action. The biological rule is as plain as it's bold:”   Ori Hofmekler Pro Trainer   Note When your body undergoes severe prolonged STRESS such as prolonged strenuous 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.

“Men riding a stationary bike at high intensity for 45 minutes burned about 420 calories, but over the next 14 hours, the men burned an extra 190 calories.  The New York Times April 18, 2011

"Even though aerobics yields some cardiovascular benefits, it fails to build muscle mass. And quite often, chronic prolonged aerobics drills can actually lead to loss of muscle size and diminished strength. On the other hand, intense exercise protocols which are inherently short, have shown to lower this risk. The short intense exercise protocol gives the muscle the time it needs to recuperate and counteract oxidative stress without depleting its antioxidant pool. And again, short intense exercise yield the right impact needed to trigger your mTOR and increase muscle mass."   Ori Hofmekler Pro Trainer   Note IMO we need BOTH

"Researchers worldwide believe that the diet protocol that benefit human fitness most, is the high protein low carbohydrate diet."    Ori Hofmekler Pro Trainer, Note this implies high fat; you want QUALITY protein and QUALITY fat, where Atkins can fail is with the use commercial meat and junk fat

"A recent article in the Journal of Physiology (Nov 2010) indicated that exercising while fasting and then eating a meal, promotes weight loss and muscle gain."   Ori Hofmekler Pro Trainer, Note a small protein meal with NO carbs

"Runners drank two 355 milliliter beverages containing either tart cherry juice or a placebo beverage daily for one week prior to the race and during the race. (Two 355 mL bottles of tart cherry juice daily provides at least 80 mg anthocyanins which is the equivalent of 90 to 100 cherries.) Both groups reported pain after the race. But the runners who drank tart cherry juice experienced a substantially smaller pain increase after the race. This natural protection against acute muscle soreness suggested that tart cherries must be providing some defense against muscle damage. To confirm this, scientists conducted a controlled trial on indices of muscle recovery. Participants were given either tart cherry juice or a control drink for five days before, on the day of, and for two days after a marathon race. Runners in the tart cherry group had significantly lower inflammation biomarkers (Interleukin-6 and C-reactive protein) compared to the placebo group. The tart cherry group also recovered isometric strength faster than the control runners, demonstrating an accelerated recovery following strenuous exercise."   Anti-Inflammatory Properties of Tart Cherry

“Exercising barefoot outdoors is one of the most wonderful, inexpensive and powerful ways of incorporating earthing into your daily life and will also help speed up tissue repair and ease muscle pain due to strenuous exercise.”    Doctor Joseph Mercola MD

“Strenuous exercise can put a strain on the venous circulation. As blood flows up the leg veins back to the heart, it flows through the vena cava in the abdomen. Increasing the abdominal pressure by heavy lifting and straining impedes blood from traveling back to the heart. The venous blood then pools in the leg veins increasing the venous pressure and venous reflux or reversal of flow in the leg veins into varicose veins in the legs. Weightlifting is not a great form of exercise for healthy veins for life. If you do lift weights, use good lifting techniques: lower weight and high rep routines, exhale when you lift, and incorporate aerobic activity such as walking or riding a stationary bike immediately afterward in order to get the blood circulating again. Remember to wear compression socks while weightlifting and directly after to assist with moving the blood upward towards the heart.”   Exercise and Varicose Veins   Note good Vein information here, I have found 15 minutes of aerobic exercise after strenuous exercise helps my veins.

"Research clearly shows that a diet high in protein leads the body to produce excess acid -and that a diet high in plant foods leaves the body neutral or alkaline1,2. A German study of 720 children showed that those eating more fruits and vegetables produced less acid than those eating more meats, dairy, eggs and grains. Those with higher fat intakes also produced more acid3. So, if we eat a lot of animal protein and few vegetables, we would be slightly acidic all the time4. Salt also can increase blood acidity — even in normal dietary amounts5. Diabetes6, excess alcohol consumption7, dehydration8, strenuous exercise9 and even the normal process of aging10 contribute to acidosis as well."    The acid alkaline balance

"Lead can be deposited in the bones. During strenuous exercise or periods of other periods of acidosis this lead can be mobilized into the blood stream." Doctor Anthony Cichoke   Note chelate this lead; Cilantro is a great way

“Heavy exercise also makes you lose magnesium in the urine and explains why long distance runners may suddenly drop dead with heart arrhythmias. Magnesium intake is most often marginal at best and heavy exercise is a factor that is particularly likely to expose athletes to magnesium deficit through metabolic depletion linked to exercise.” Doctor Sarah Mayhill MD

"In an article appearing in the December 1, 2009 issue of Circulation: Journal of the American Heart Association, Ulrich Laufs, MD of Saarland University in Homburg, Germany and his colleagues report an association between long-term intense exercise and a reduction in the shortening of telomeres that occurs with aging. Telomeres are protective segments of DNA at the ends of chromosomes that shorten with cell division. Shorter telomeres limit the number of cell divisions, and have been linked with conditions associated with aging of the whole human organism, such as high blood pressure and dementia. Activation of an enzyme known as telomerase elongates telomeres."    Note you want longer telomeres they let you live longer probabilistically

"BCAA have the power to increase life span in part by inducing mitochondrial biogenesis the spontaneous generation of new cell mitochondia. Exercise was found to further enhance the mitochondrial function induced by BCAAs. The BCAA groups showed greater endurance scores on treadmill tests and better performance in tests of motor coordination seen to an even greater degree in exercise-trained animals."   Cell Nutrition   Note BCAA are branched chain amino acids, leucine, isoleucine and valine. BCAA have been reported to reduce the feeling of fatigue during intense exercise.

“Aerobics exercise, which is widely, associated with cardiovascular health, also helps cleanse the lungs. During active and intense exercise, forced expiratory volume of the lung's oxygen exchange capacity is increased and "dead air" normally trapped within the small alveoli of the lungs is expelled in exchange for fresh air. It is important to exercise in non-polluted areas. Breathing exercises combined with physical activity increase the action of lymphatic cleansing. This can be done when you synchronize your breathing with the movement of your legs and arms. For example, when you are walking or jumping on the trampoline, inhale four times and exhale four times. Move your arms and legs each time you take a small breath. Inhale through your nose and exhale through your nose or mouth.” Doctor Michael Lam MD

"Glutamine—the most abundant amino acid in the body—is highly concentrated in the skeletal muscles that make movement possible. When scientists gave 2,000 mg of glutamine to nine healthy adults, eight out of the nine subjects experienced a four-fold increase in growth hormone output.45 Evidence suggests that after intense exercise, glutamine helps replenish muscle stores of glycogen,46 which serves as a ready source of fuel to power muscle action."   Resistance Exercise Reduces Cognitive Decline   Note supplement glutamine if you are seriously training

“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?

    

Caution: You do NOT want to exercise strenuously if you are not in good shape. First get in shape, please.  Even then ease into it, start low go-slow. Make SURE  you are getting the extra NUTRITION and REST the strenuous exercise will BURN.

Strenuous exercises are those activities that require your major muscle groups to exert a near maximum effort for a relatively short period, such as pushing a car, sprinting or lifting a heavy weight or shoveling very heavy snow. Of course you must gradually work up to a muscular fitness that enables you to perform these exercises. The older you get the more cautious you must be.

  

Benefits: Strenuous exercise will

  • Super Health Problem Preventative and Treatment Procedure

  • Increase your HGH levels

  • Increase your HDL levels

  • Increase your DHEA levels

  • Increase your Testosterone levels

  • Increase Mitochondrial Density   more energy per cell

  • Increase Muscle Mass

  • Increases insulin sensitivity   Have or worried about diabetes?

  • Improve Muscle Fiber quality

  • Reduce the shortening of your Telomeres   Slow Functional Aging?

  • Prevent age-related Sarcopenia the loss of Muscle Fibers MOST of us will suffer

  • Prevent age-related loss of Fast Muscle Fibers

  • Reverse age-related Neuro-Motor Deterioration

  • Build your Major Muscles

  • Build your Lungs

  • Increase Endurance

  • Increase Fat Burning Post Exercise

  • Increase your Healthspan

  • Help keep you Young   well at least feeling, acting and looking young

  • Super Health Problem Preventative and Treatment Procedure

Note regular exercise will also confer many of these benefits on you, just at a much lower level; especially per unit time.

  

As a kid I pushed a LOT of cars and not for exercise. I once had a sports car with no functioning starter for several months; I had to push start it each time. It was good exercise but it was also DUMB. It was in Arizona in the summer and I wore a suit and sweated like a pig; what an idiot. It certainly did not impress the girls. LOL But my instincts were correct I was sitting at work for 10 hours a day often 6 days a week so I badly needed the exercise.

Focus on your large muscle groups (like trunk, back and legs). Choose an exercise or better exercises, that’s right for you. It may be going up the stairs quickly, come down SLOWLY, or performing conventional calisthenics rapidly, like squat thrusts. I like shoveling snow. The lighter the snow the faster you shovel. You can be stripped down to your underwear, panting and sweating in 10 F weather. Doing it in the sun with no wind or undershirt is heaven.

What ever you do concentrate on FORM; get the form correct and you will probably not injure yourself. The heavy weight and heavy sweating will come in time.

 

Start LOW Go SLOW

"If you do lift weights, use good lifting techniques: lower weight and high rep routines, exhale when you lift, and incorporate aerobic activity such as walking or riding a stationary bike immediately afterward in order to get the blood circulating again. Remember to wear compression socks while weightlifting and directly after to assist with moving the blood upward towards the heart.”   Exercise and Varicose Veins   Note good Vein information here, I have found 15 minutes of aerobatic exercise after strenuous exercise helps my veins.

“Heavy exercise also makes you lose magnesium in the urine and explains why long distance runners may suddenly drop dead with heart arrhythmias. Magnesium intake is most often marginal at best and heavy exercise is a factor that is particularly likely to expose athletes to magnesium deficit through metabolic depletion linked to exercise.” Doctor Sarah Mayhill MD

The most IMPORTANT thing with all strenuous exercise is DO NOT HURT yourself. It can take months or years to recover. Strenuous exercise is HARD so your body has to be HARDER, at least a little harder. When you start shoot for TWICE as hard. As you progress, start LOW go SLOW, you will get a good feel for how much is too much. No matter how much you do, you NEED a reserve; make a LOT of the strenuous part come from the fairly rapid good form REPETIONS not just the weight. When you feel like you may hurt yourself STOP.

You will need to replace the many minerals and nutrients that often non-apparent SWEATING depletes form your body.

   

Just WHAT is Strenuous Exercise?

At its root ALL Strenuous Exercise should completely EXHAUST you when you have completed it. You will be COMPLETELY out of breath and panting to get more air into your lungs. You will be pushing your body anaerobically, without oxygen,

Make sure you have not eaten for a few hours before or you may lose that meal. Some people can feel fairly nauseous during strenuous exercise. You do not need to push yourself this hard IMO; but it is possible when you are learning.

OTOH once you have somewhat recovered you will feel like a million dollars. All exercise does this as it produces the pleasure inducing serotonin. Strenuous Exercise just does it MORE.

   

Muscles Used for Strenuous Exercise : Getting in Shape

First get in shape for strenuous Exercise

Make sure you have the muscles to start strenuous exercise. IMO make sure you can perform the following in GOOD FORM; if you cannot concentrate on simple calisthenics and fast walking until you can do the following.

  • 25 Pushups

  • 50 90 degree Bent Knee Sit ups

  • 25 90 degree knee angle squats into a chair

  • Be able to walk up 7 flights of stairs with fairly normal breathing

     

A good safe First Strenuous exercise

A good safe Strenuous exercise is sitting in a padded chair and standing up slowly then sitting back down; don't let your weight rest on the chair but keep flexed. Your knees in particular may not be in the best shape so start out with five reps or so. You can do this exercise several times a day so you soon will be up to twenty or more reps.

Once acclimated to this exercise start out slow until fully warmed up, say 30 reps. Then see how many you can do in a minute or two. See how many you can do at 80% of top speed until you are exhausted. You should be panting and drained of all energy when done.

    

Warrior Workout: USMC Combat Fitness Test, Rope Climb Methods: A Strenuous Anaerobic Exercise to improve Your Fitness and a LOT ELSE    

Here is a great workout you can modify to suit your age and fitness levels. Strenuous anaerobic exercises like this will help produce Testosterone, HGH, DHEA, HDL, Mitochondrial Density, improved Telomeres and anything else Strenuous anaerobic exercise produces. This one is neat because it puts you on the GROUND Note at 80 I mostly fast walk this and carry 50 pound water jugs not ammo cans and no person. Start low, go slow.

If you exercise strenuously for short periods of time, for example an all out 200 yard sprint, you will be exercising anaerobically, that is without oxygen. Your body will be burning energy so fast it cannot be replaced while you are exercising. When finished with such an exercise you should be completely out of breath and PANTING.

I remember the first time I ran a 440 yard/400 meter race. I was well in front and thought "Wow this is a snap, I'll win by 20 yards after I turn it on". I turned it on and NOTHING happened, in fact I slowed down as my legs felt like LEAD. I had nothing left; I felt like I might fall down. This is how you should feel after a productive strenuous exercise. It does feel good to just melt into a pile on the ground.

Fitness expert Phil Campbell has found that a few of these sprints, not to exceed eight, two or three times a week is a great way to increase HGH production, please watch the videos for details.

Strenuous exercise will also increase HGH levels as well as HDL and Testosterone. Fasting will also increase HGH levels.

http://www.nature.com/nm/journal/v18/n9/images/nm.2930-F1.jpg

A great family treat is, first make sure you are in great cardio shape; take the family car out on a deserted road. have your Wife/Child steer and get out and push the non-running car, on a level road, for as far as you are able. It will not be too long until you have some competition for the pushing job.

   

Tire Flipping for Fun and Strenuous Exercise   

Tire Flipping is a great strenuous exercise. Start with a car or small truck tire and work on your form before graduating to heaver tires. You can pick up used, very used tires, for not too much money; clean them up and they are as useful/good as new. Get one you can do at least 3 good form reps with. Form is more important than weight. Weight/Reps will come with practice and time.

One neat thing about tires is you can leave them in your back yard, in the weather and snow and ice and USE them every week of the year. No bulky exercise gear to store in your house; yet you have easy, constant access to your exercise gear. Can you flip those tires in a foot of snow? You will find a way.

Flipping tires in the snow in January will get you in your cave man mood real quick; yes women too lived in caves. No matter how cold you can produce enough body heat to stay warm; at least until you are exhausted, Then you are DONE. Go inside have a hot shower, drink some good liquid and do some easy exercise. LOL

Using a tire for all sorts of Exercises

  

 

This File was last updated on 16 August 2020 07:53 AM

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