Volume 5, Issue 11
March 15, 2012
The easiest exercise program
ever prevents aging and disease
Last week, I showed you what the Centers for Disease Control considers a great exercise program. This agency wants you to walk briskly (three miles per hour or faster, but not race-walking), do water aerobics, bicycle slower than 10 miles per hour, play doubles tennis, do ballroom dancing, or general gardening. And they want you to do this for at least an hour a day, seven days a week.
Now I'm a bicycle rider and a tennis player. And I can tell you that riding at a speed less than 10 miles per hour is the equivalent of doing just enough to prevent falling off. And playing doubles tennis is also an example of doing very little in terms of exercise. So here's the question.
If performing moderate intensity exercise for one hour, three times a week reduces your risk by 14%, and doing two hours three times a week only gets you a 6% improvement, and doing a whopping four hours three times a week only does 5% better than that, why would anyone want to rely on this low level form of exercise? Remember, these risk reductions are compared to people who literally do nothing but sit on their keesters all day long.
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But what if I told you there’s an exercise method you can do for 15 minutes a day, three days a week, and you’ll actually be doing enough exercise to prevent disease? Would you be interested?
Instead of spending hours and hours doing moderate-intensity leisure-time physical activity only to gain a modest decrease in heart disease risk, you can do much better in only 15 minutes, if you do it right! How?
It's called interval training. And it's easy. It's what I do for 15 minutes, three times a week. And if you were to look at the results of my latest Bio-Energy Testing you would see that this 65-year-old man tests out better than the average 40 year old. And these great results are not just peculiar to me. I see them with all kinds of people of all ages. After you have a Bio-Energy Test (to get a starting score), here’s what I recommend:
Warm up for two minutes, so that your breathing is moderately increased. Then go really hard for one to two minutes, so hard that you are out of breath, and could not sustain that pace for much longer. Then go into a slow motion mode where you are just barely moving for about four minutes or until your breathing and your heart rate are at your “recovery point.” Then repeat the cycle (two minutes hard and four minutes easy) two more times. At the end of the third time, you can just do the hard part and skip the slow motion. You are finished at that point! Do this exercise (it will take you about 15 minutes – that's all) three times per week (four if you really want to see big results).
After four to five months of doing this, recheck your Bio-Energy Test. The odds are good that you will test out at least 50% better. At that point, your doctor can give you the new parameters for exercising at your new level of fitness. And then you’re back at it again, only this time with an even more aggressive 15-minute program.
Of course, you need to eat right and take your supplements. But this little 15-minute exercise period will form your foundation for preventing disease and delaying the aging process.
And, oh yes. Don't forget to do some moderate-intensity leisure-time physical activity as well. It might not be the most efficient way to prevent disease, but it's a lot more fun than doing intervals!
Finding your Real Cures,
Frank Shallenberger, MD
Wilson TM, Tanaka H, Meta-analysis of the age associated decline in maximal aerobic capacity in men: relation to training status. Am. J. Physiol. Heart Circ. Physiol. Vol. 278: 829-834, 2000
Sattelmair J, Pertman J, Ding EL, et al. Dose response between physical activity and risk of coronary heart disease. A meta-analysis. Circulation 2011; DOI: 10.1161/CIRCULATIONAHA.110.010710. Available at: http://circ.ahajournals.org.
Little JP, Safdar A, et al. A practical model of low-volume high-intensity interval training induces mitochondrial biogenesis in human skeletal muscle: potential mechanisms. J Physiol 588.6 (2010) pp 1011-1022 1011
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