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There are two distinct methods to increase calorie consumption through exercise. The one method that is known by most people is to engage in long duration repetitive motion work. The other method is to increase muscle metabolism. A pound of muscle can metabolize an average of about 55 calories per 24 hours but it will not do that unless stimulated to do so. The muscles can be stimulated to metabolize by stretching them under resistance. The larger the range of motion of the exercise, the larger the amount of muscle cells stimulated. That is exactly what happens during Yoga or Pilates exercise, stretching under resistance through long ranges of motion. People who practice yoga on a regular basis will always be lean. If you find a fat person who professes to do yoga on a regular basis, you found a liar who is talking yoga and who does not practice it. Most yoga practitioners are also vegetarians, but that is not the reason why they are lean. There are many fat vegetarians, but those fat vegetarians do not practice yoga. Practicing yoga or Pilates requires many hours per week and therefore it is as impractical for the average public as 30 to 90 minute exercise routines. The ROM is the 4 minute solution to stretch all your muscles through long ranges of motion and in addition it increases muscle strength and it yields significant cardio benefits. Below is a comparison of calories burned during and after exercise from a 60 minute treadmill workout and from a 4 minute ROM workout:

Airplanes cause problems when somebody has to land one on the road, or the Hudson river. Because they are not designed to drive on the rd or stream down the river. Cars and boats were designed for that.  An  Harley-Davidson cruiser won’t go up mt passes designed for an off rd bike (Man alive do I know! I tried driving a cruiser up to Bridal Falls in Teluride. That dog wont hunt).

The truth of the matter is Dr Kenneth Cooper (A US Air force Doctor & a fine Doctor he is) originally designed aerobics over 40 years ago for Astronauts. That’s right. Astronauts. Tractors don’t cross ponds, cows don’t make steers, polecats don’t go with bob cats, boy’s don’t go with boys & girls don’t go with girls. IT’S AINT THE DESIGN.

BUT. With each of the situations in its rightful place everything works fine and dandy but when they are applied out of their element it’s like drinking down stream from the herd, it aint gonna taste good. The same with Aerobics. With very little gravity (in Heaven) aerobics work fine. But where there is tremendous gravity (on earth) therein lies the trouble. The pounding on the joints and stressing the body for long periods of time aint like milk. It DON’T do a body good. It causes shin splints, wearing of the cartilage in the knees making for bone on bone. Kinda like a cow licking a babies rear, it’s a bit rough. I met a gal, late 20’s, already had a hip replacement from running. I talked to a man that said “I have a friend that has had 3 heart attacks while running marathons. He’s still running them”. I know countless people that can’t run “any more” because  their knees are shot and walking hurts, especially stairs. Jumping in place is hard on you so usually you have mats and high dollar shoes to lessen the impact.

Aerobics in Heaven and High Intensity Interval Training (according to your fitness level) on earth, is like biscuits and gravy, possem-n-taters, crawfish and onions, you get the picture. It’s the design.

DL

The key is blood flow.

Short bursts of exertion ramp up blood flow far beyond anything you could get from aerobic exercise.

Here’s how:

The University of Rochester reports that vigorous exercise causes an increase in blood flow, boosting the supply of nitric oxide in your body.1

Nitric oxide is critical for a marriage relationship*. It causes your arteries to relax and decreases inflammation.

When you become aroused your body boosts its levels of nitric oxide. It relaxes the delicate lining of your blood vessels, allowing blood to flow where it’s needed.

For men, releasing enough nitric oxide is important. That’s exactly how many of today’s most popular prescription drugs work. By boosting the amount of nitric oxide that flows to the right places and fighting back the enzymes in your body that try and limit the amount of nitric oxide that’s produced.

But many men suffer from a lack of this key chemical, because it declines as you age, causing problems in the certain areas.

As you age, you may just need a boost of nitric oxide.

A single good workout can prime your body, says Jim Pfaus, PhD, a professor at Concordia University in Montreal, who studies the biology of desires. “When you increase your blood flow, you have a much easier time getting excited.”

One of the best ways to get more nitric oxide is with a short, high-intensity workout.

But c’mon, who wants to do aerobics for 45 minutes a day? It’s not pleasant, and it’s not safe. It causes more harm than good. If pounding on the pavement or in an aerobics class for hours at a time sweating and gasping for air doesn’t have you thrilled about exercise, you’re not alone. Most of my patients aren’t going to put themselves through that type of high-intensity torture.

The good news is you don’t have to.

You can get the benefits of a high-intensity workout with my PACE (Progressive Accelerated Cardiovascular Exertion) program, without having to strain yourself. Over time you will accomplish the same benefits without stressing yourself unnecessarily.

PACE helps you by boosting the amount of exercise incrementally through time. You control your progression and can even alter the type of workouts you do to keep it fun and interesting.

During my research I came across a study showing that an incrementally intensive workout program like PACE increased blood flow levels by more than 400 percent.2

Nitric oxide can help improve your marriage life. But before you turn to drugs, I recommend you try to boost your flow naturally with a regular, high-intensity workout program.

Here’s an easy PACE outdoor running workout you can start right now.

You can even try it as a walking program if you haven’t exercised in awhile. It only takes a few minutes a day, and you can try it out around your own neighborhood.

(Note From Quick Gym. The workout below is only for cardio, no strength training or flexibility involved. Having some light hand weights or doing strength training separately is recommended for upper and lower body)

1. Warm up. Warm up for about one or two minutes.

2. Start. Once you’re warmed up, start at low to moderate intensity, and increase the level of intensity after each set. Start first by running for two minutes.

3. Recovery. Now relax. Notice your heartbeat, and keep track of how long it takes to get back to normal.

4. Repeat. Then run for 90 seconds, followed by rest. Repeat this and decrease the exertion period each time from 90 seconds, to 45 seconds, 30 seconds, then 20 seconds for a total of six sets. This shouldn’t take you more than 8-10 minutes.

To Your Good Health,

Al Sears, MD

1 Zheng-Gen Jin; “Ligand-Independent Activation of Vascular Endothelial Growth Factor Receptor 2 by Fluid Shear Stress Regulates Activation of Endothelial Nitric Oxide Synthase” Circulation Research. 2003;93:354-363.
2 Adapted from: von Ardenne M. “Oxygen Multistep Therapy,” Thieme, 1990, p144.

High Intensity Interval Training
Take Your Fitness and Fat Loss to the Next Level
– By Dean Anderson, Fitness & Behavior Expert
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If I told you that there was a way to burn more calories, lose more fat, and improve your cardiovascular fitness level while spending less time doing cardio, you’d probably reach for your phone to report me to the consumer fraud hotline, right?

Well, this is one of those rare times when your natural it’s-too-good-to-be-true reaction could be mistaken. If you want to take your fitness and fat loss to the next level—without spending more time in the gym—then high intensity interval training (also known as HIIT) could be exactly what you’re looking for.

Before getting into the details, notice that I didn’t say HIIT would be easier, just that it would take less of your time. In fact, the HIIT approach to cardio exercise is very physically demanding and isn’t for everyone. If you have any cardiovascular problems or other health concerns that limit your ability to exercise at very intense levels, or if you are relatively new to aerobic exercise or not already in good shape, HIIT is not for you—at least for now. If you have any doubts or concerns about whether it might be safe for you, check in with your medical professional before trying HIIT.

What It Is and How It Works
HIIT is a specialized form of interval training that involves short intervals of maximum intensity exercise separated by longer intervals of low to moderate intensity exercise. Because it involves briefly pushing yourself beyond the upper end of your aerobic exercise zone, it offers you several advantages that traditional steady-state exercise (where you keep your heart rate within your aerobic zone) can’t provide:

* HIIT trains and conditions both your anaerobic and aerobic energy systems. You train your anaerobic system with brief, all-out efforts, like when you have to push to make it up a hill, sprint the last few hundred yards of a distance race, or run and hide from your spouse after saying the wrong thing.
* HIIT increases the amount of calories you burn during your exercise session and afterward because it increases the length of time it takes your body to recover from each exercise session.
* HIIT causes metabolic adaptations that enable you to use more fat as fuel under a variety of conditions. This will improve your athletic endurance as well as your fat-burning potential.
* HIIT appears to limit muscle loss that can occur with weight loss, in comparison to traditional steady-state cardio exercise of longer duration.
* To get the benefits HIIT, you need to push yourself past the upper end of your aerobic zone and allow your body to replenish your anaerobic energy system during the recovery intervals.

The key element of HIIT that makes it different from other forms of interval training is that the high intensity intervals involve maximum effort, not simply a higher heart rate. There are many different approaches to HIIT, each involving different numbers of high and low intensity intervals, different levels of intensity during the low intensity intervals, different lengths of time for each interval, and different numbers of training sessions per week. If you want to use HIIT to improve performance for a particular sport or activity, you’ll need to tailor your training program to the specific needs and demands of your activity.

General HIIT Guidelines

* HIIT is designed for people whose primary concerns are boosting overall cardiovascular fitness, endurance, and fat loss, without losing the muscle mass they already have.
* Before starting any HIIT program, you should be able to exercise for at least 20-30 minutes at 70-85% of your estimated maximum heart rate, without exhausting yourself or having problems.
* Because HIIT is physically demanding, it’s important to gradually build up your training program so that you don’t overdo it. (The sample training schedule below will safely introduce you to HIIT over a period of eight weeks.)
* Always warm up and cool down for at least five minutes before and after each HIIT session.
* Work as hard as you can during the high intensity intervals, until you feel the burning sensation in your muscles indicating that you have entered your anaerobic zone. Elite athletes can usually sustain maximum intensity exercise for three to five minutes before they have to slow down and recover, so don’t expect to work longer than that.
* Full recovery takes about four minutes for everyone, but you can shorten the recovery intervals if your high intensity intervals are also shorter and don’t completely exhaust your anaerobic energy system.
* If you experience any chest pain or breathing difficulties during your HIIT workout, cool down immediately. (Don’t just stop or else blood can pool in your extremities and lightheadedness or faintness can occur.)
* If your heart rate does not drop back down to about 70% of your max during recovery intervals, you may need to shorten your work intervals and/or lengthen your recovery intervals.
* HIIT (including the sample program below) is not for beginner exercisers or people with cardiovascular problems or risk factors. If you have cardiovascular problems or risk factors should NOT attempt HIIT unless your doctor has specifically cleared you for this kind of exercise.

A Sample Progressive HIIT Program
Please adhere to the general HIIT guidelines above for this program. To maximize fat loss, maintain an intensity level of 60-70% of your maximum heart rate (RPE of 5-6 on the 10-point scale) during warm up, cool down and recovery intervals.

(visit: http://www.sparkpeople.com/resource/fitness_articles.asp?id=621, for this example)
After completing this eight-week program, you can continue working to increase the number of work intervals per session, the duration of work intervals, or both.

You can adjust this training plan to accommodate your particular needs and goals. If you find that this schedule is either too difficult or too easy for your current fitness level, you can make adjustments to the duration and/or number of high intensity intervals as necessary. For example, if you want to train yourself for very short, frequent bursts of maximum intensity activity, your program could involve sprinting for 20 seconds and jogging/walking for 60 seconds, and repeating that 15-20 times per session.

You don’t need to swap all of your aerobic exercise for HIIT to gain the benefits. A good balance, for example, might be two sessions of HIIT per week, along with 1-2 sessions of steady-state aerobic exercise. As usual, moderation is the key to long-term success, so challenge yourself—but don’t drive yourself into the ground. Get ready to see major changes in your body and your fitness level!