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17 Muscle Building Facts I've Discovered
I've been a personal trainer and natural bodybuilder for the past 5 years. During that time, I've discovered a lot of muscle building facts and fitness observations. I wanted to share some of the most important ones with you, in this...
Can You Drink Alcohol And Still Maintain A Good Body?
Almost everyone loves having a good time and what do these good times usually revolve around? You guessed it, alcohol. Even the serious bodybuilders get tempted to drink and have a good time, but should he or she drink or not? The answer will vary...
Five good reasons why every woman should exercise her pelvic floor muscles
A strong pelvic floor is an essential to lifelong physical, sexual and emotional health. Yet the pelvic floor is often neglected by fitness experts. A simple programme of pelvic floor exercises can be the answer. Why? 1. They are the best way of...
How to lose that post-Christmas bulge...
Over-indulged at Christmas & New Year? Feel full, bloated and unhealthy yet again? It's that time of year when we all promise ourselves we will get fit this year, we will lose those extra pounds and we will join a gym and keep going beyond...
Live to 150 - I Dare You!
Living longer is the rage, judging by the amount of ink (real and virtual) expended on the subject. Just recently, as august a publication as National Geographic trumpeted "The Secrets of Living Longer" as its cover story. But is the dream...
 
Keep Your Brain Young With Exercise

Scientists have demonstrated that moderately active rats have healthier DNA and more robust brain cells than their less active counterparts. This is the first study to show that lifelong exercise actually decreases cellular aging in the brain.

Enjoyable Light Exercise

In the study, the animals were not forced to run; they only did as much exercise as they found enjoyable -- what would translate to a daily 30-minute walk or a light 1-mile run in a human.

Brains Like Rats a Quarter of Their Age

At the end of the experiment, the brains of the rats were examined. The more active rats were found to have fewer byproducts of oxidative stress in their brains. In fact, the DNA for those animals, after two years, looked much like those of their younger counterparts of only about 6 months of age.

Oxidative Damage

Oxidative damage in the brain contributes to memory loss, and has been implicated in Alzheimer's disease and Parkinson's disease.

The next step in the research would be to determine which natural chemicals and mechanisms are triggered by exercise to fight oxidative stress.

EurekAlert November 12, 2005

Dr. Mercola's Comment:Exercise is, without question, one of the most powerful tools you can use to help you achieve optimal health. It is my belief that it is virtually impossible to achieve without. You can't pay someone to do it for you. You simply must do it yourself.

I believe this is related to our requirement to have hard physical labor to obtain our food. Modern society has replaced the necessity of manual labor but not our genetic requirement to work. So exercise is merely the replacement for work that most of us do not do in our normal jobs.

It certainly is true for me as I am typically in front of my computer monitor for 10-16 hours a day and is one of the primary reasons why one of my highest priorities is to exercise regularly. Believe me I plan my schedule around my exercise, not the other way around. This way exercise is never crowded out due to schedule conflicts. It just needs to be a high priority if you are going to do it.

Fortunately even light exercise can make a world of difference to the health of these rats.

But as one scientist wisely pointed out in this study, there's one major difference between rats and humans. Putting an exercise wheel in a small cage will entertain and boost the physical and mental health of rats, because they will use it. But buying an exercise bike or a health club membership doesn't mean you'll ever get


around to using it.

If your goal is to optimize your health, starting an exercise program is just as important as retooling your diet. To get you headed in the right direction, try viewing exercise like a drug that needs to be prescribed precisely to achieve the most benefits.

The key to exercising effectively is to make sure the variables below are properly addressed. By doing so, you will ensure all your hard efforts are not wasted and are having a positive effect on your body. To aid you in your exercise efforts, there are three important variables to keep in mind:
  • Length of time
  • Frequency
  • Intensity


I encourage my patients to gradually increase the amount of time they are exercising to 60 to 90 minutes a day. Initially the frequency is daily. This is a treatment dose until they normalize their weight or insulin levels. Once normalized, they will only need to exercise three to four times a week.

Dr. Al Searsalso hasan intriguingPACE program. He pstrongly believeslong distance running is not the best exercise for you.

Turns out thatwhat youreally need is a combination of bothendurance exerciseand anaerobic typesprinting exercises (weight training will also work) to help increase the instant dramatic demands on your cardiovascular system that can precipitate heart attacks,such asin the winter when you might be shoveling snow.

He has quite a comprehensive program and I would strongly encourage you to consider reviewing it. I do plan on doing a more comprehensive review on the PACE program sometime in the future.

You should exercise hard enough so that it is difficult to talk to someone next to you. When you are exercising that hard your cardiovascular system is under such a significant amount of stress that the mere act of talking makes you unable to provide your body with enough oxygen. However, if you cannot carry on a conversation AT ALL, then you have gone too far and need to decrease the intensity.

To learn more about getting started, you'll want to review some of the more recent columns I've posted by contributing editors and exercise experts Paul Chek and Ben Lerner.

About the author:

This article is reprinted from Mercola.com, the world's #1 most visited and trusted natural/alternative health website. For a limited time only, you can take the FREE "Metabolic Type Test" to help you learn the right foods for your particular body type so you can achieve optimal fitness & health. Just go to http://www.mercola.com/forms/mt_test.htm right now to take this quick test!

 

Aerobic - Wikipedia, the free encyclopedia
From Wikipedia, the free encyclopedia. Jump to: navigation, search. Look up Aerobic in ... Retrieved from "http://en.wikipedia.org/wiki/Aerobic" ...
en.wikipedia.org
 
Aerobic exercise - Wikipedia, the free encyclopedia
Aerobic exercise includes any type of exercise, typically those performed at ... In general, aerobic exercise is one performed at a moderately high level of ...
en.wikipedia.org
 
Aerobic Exercise
The American College of Sports Medicine (ACSM) defines aerobic exercise ... The important idea behind aerobic exercise today, is to get up and get moving! ...
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Turnstep.com
Turnstep is a large community of aerobics enthusiasts featuring over 10000 patterns, an active bulletin board, and more.
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Aerobic Respiration
Aerobic respiration is the release of energy from glucose or another organic substrate in the presence of Oxygen. Strictly speaking aerobic means in air, ...
www.purchon.com
 
AFAA – Aerobics & Fitness Personal Trainer Certification & Group ...
AFAA offers personal trainer certification, group exercise certification and other fitness certifications for fitness professionals.
www.afaa.com
 
Jacki Sorensen's Aerobic Programs SuperSite
Fun aerobics classes for a complete workout. Jacki Sorensen's Aerobic Dancing, Workout and StrongStep classes are throughout the US and other countries.
www.jackis.com
 
The Cooper Institute
Nonprofit research and education organization dedicated to preventive medicine. Information on training, certifications, and products.
www.cooperinst.org
 
BodyTrends Health & Fitness: Search
At BodyTrends Find thousands of health, fitness and exercise products from top manufacturers. Offering related fitness articles and advice.
www.bodytrends.com
 
Carmen Electra's Official Aerobic Striptease Strip Workout
Carmen Electra's Aerobic Striptease Workout Video.
www.aerobicstriptease.com
 
Aerobic Exercise
A program of regular aerobic exercise can help you avoid chronic diseases ... To strengthen your heart, you should do aerobic exercise intensely enough to ...
orthoinfo.aaos.org
 
Bush Aerobics - Miniclip Games - Play Free Games
Help President Bush get fit and ready for his day.
www.miniclip.com
 
Aqua-Aerobic Systems
Aqua-Aerobic Systems, Inc. provides wastewater treatment systems for Aeration, Mixing, Filtration, Controls, SCADA, Biological Processes, Membranes.
www.aqua-aerobic.com
 
MedlinePlus Medical Encyclopedia: Aerobic
Aerobic. Printer-friendly version · Email this page to a friend. Contents of this page: ... Aerobic organisms · Aerobic organisms. Definition Return to top ...
www.nlm.nih.gov
 
Aerobic, Exercise and Fitness Videos by Cathe Friedrich
Geared towards the advanced home exerciser with information about Cathe Friedrich's aerobic and fitness videos.
www.cathe.com
 
Aerobics, Aerobic Spot, Step, Kickboxing, Choreography, Strength ...
Fitness center offering exercise classes, step aerobics, kickboxing, fitness tips, and strength training.
www.aerobicspot.com
 
ExRx Aerobic Conditioning
ExRx.net is a resource for the exercise professional, coach, or fitness enthusiast.
www.exrx.net
 
Aerobics Music - Step Aerobic Music - Exercise Music - Fitness Music
Aerobics music for aerobic exercise workouts and fitness classes - the largest selection in the world!
www.aerobicsmusic.com
 
Jumpybumpy....aerobics music and fitness videos
Instructor portal offering aerobics and step choreography, videos and music, conventions and workshops, trainer listing.
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Step aerobics choreography, videos, music, terms at Stepcenter.com
Step aerobics choreography (hundreds of animated moves and patterns), videos, step language dictionary, aerobic music board, training tips, aerobic links ...
www.stepcenter.com
 
 

 
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