Thank you for your praise and prayers for Jessa. She and her family are adjusting to her arrival, but are anxiously trying to find some simultaneous sleep. So far, I don’t think it’s working. That is why it is good for young people to have babies.
Since Jessa’s arrival I’ve had the chance to spend more time with her two brothers. Big brother,Camden, just turned five and Jackson, the other big brother, is two. When I watch them play outside, I realize how efficient they are at exercising their little bodies. Recently, I gained personal input as to how hard they play. We all ran as fast as we could until we couldn’t breathe, we laughed about it and then slowed down to a walk. Someone would yell, “Tag! You’re it!” and off we’d go. Didn’t Jesus say, “Unless you become as a little child…”? This type exercise is exactly the kind our bodies need. Let me explain.
I received my health and physical education degree in 1980. This was on the heels of the running craze started by Dr. Kenneth Cooper’s book, Aerobics. During the 70’s, America became jogging/running crazy. Runner’s World magazine was the hottest fitness magazine around, it seemed as though everyone had learned how to take their pulse during a workout and tennis shoes were transformed into running shoes. Dr. Cooper’s philosophy was simple, “It is easier to maintain good health through proper exercise, diet, and emotional balance than to regain it once it is lost.” Let me say that one more time from my heart, “It is easier to maintain good health through proper exercise, diet, and emotional balance than to regain it once it is lost.”
Dr. Cooper taught us that aerobic means “with oxygen”. As you exercise aerobically, your breathing and heart rate increase. Your muscle cells demand a steady flow of oxygen. Regular aerobic exercise trains your body to become better at burning fat and that’s something we all like! Good examples of aerobic activities are jogging, power walking, cycling, elliptical trainer, cross-country skiing, rowing machine and dancing.
Anaerobic exercise is just the opposite; it means “without oxygen.” This kind of exercise is usually of short duration and high intensity. The body’s anaerobic method for producing energy is important for short periods of intense exertion, like running sprints, weight lifting, 200 or 400-meter run, speed skating, baseball, football, volleyball, tennis or 100-meter swimming. Activities that incorporate the anaerobic energy system push specific muscles to adapt and become stronger and/or faster.
So, if we want to lose body fat we need to incorporate some aerobic activity into our life. If we want to build (or ladies, sculpt) muscle or increase speed in a particular sport then we need some anaerobic activities. Most of us would like to see both happen. Thankfully, there is a way to do both in a short amount of time.
Phil Campbell, associate athletic director at Bethel University in Tennessee, has worked as a speed coach for over 18,000 athletes for 35 years. He has developed a workout program that gets better results in a short amount of time! In this program you warm up for 3 min. (recumbent bike, road bike, running, etc.) then go as hard and fast as you can for 30 seconds. Recover (slow down) for 90 seconds, then go hard again for 30 seconds. Keep doing this until you have completed 8 sets of speed and recovery. Make sure you cool down and get your heart rate back down to normal before stopping. You should only do this 2 or possibly 3 times a week. Do not perform this exercise program if you have any kind of heart condition or any other issue that could be worsened by intense cardiovascular exercise. So, in 20 minutes (and only 4 of them being high intensity) you have done more than the traditional morning jog of 30 – 60 minutes. On alternate days you can still enjoy a run or walk and you will need to include some resistance, or strength training, to have a complete exercise program. If you would like detailed information on this exercise program please click on the following link: http://fitness.mercola.com/sites/fitness/archive/2010/11/13/phil-campbell-on-peak-8-exercises.aspx.
Besides incorporating both the aerobic and anaerobic energy systems in the body, this type exercise increases the human growth hormone (HGH) by 530%! It causes growth in children, but look at what it does when in abundance in an adult:
- Lowers your body fat
- Dramatically improves muscle tone
- Firms your skin and reduces wrinkles
- Boosts your energy and sexual desire
- Improves athletic speed and performance
- Allows you to achieve your fitness goals much faster
Who doesn’t have 20 minutes 2 or 3 times a week? If you aren’t up to going full speed yet, that’s okay. Just do something. Walk. Do some stretching exercises. Use some light weights. Find some children to play tag with. Just move it! This October weather is providing the perfect temperature to get started. Form some good habits now before the colder weather moves in. The old saying really is true; if you don’t use it, you lose it.
I’ve interrupted our discussion on healthy food to get you moving. Working hard physically can help curb your desire to overindulge. You won’t want to mess up all your hard work on the road by choosing food that hinders your progress. Next week I’ll share a list of 12 foods that make up the Dirty Dozen. For now, I would love to hear from you. Let me know what you’re doing to improve your health. Let’s all become like little children this week. Tag! You’re it!