Introduction
These are my thoughts on exercise and research I have read in this regard. These may or may not be my opinions and are not intended to diagnose anyones issues. These are for my own benefit only.
PACE
Do leg lunges, knee bends, leg raises, push ups, etc Do 100 reps. Rest then do it again faster. This causes short period stress on the body to increase lung capacity and heart capacity. Long periods of exercise diminish capacity by forcing your body to become more efficient. This is not a good thing.
This is an exercise plan I would like to put into practice:
Weeks 1 and 2
Begin by developing an exercise routine based on activities you enjoy. Your goal is to perform this exercise for 20 minutes at a time at low intensity. If you can’t exercise for 20 minutes without stopping, rest as needed. As you’re starting out, write down what you do. It’s helpful to determine your current level of fitness to use as a baseline to track your progress.
In the second week, begin experimenting with the pace. Push yourself a little harder and then ease up a bit. Vary your pace as much as you feel comfortable.
As you play with the pace, begin to develop an internal scale of how intensely you exercise. Use a scale of 1 to 10, where 1 or 2 is a leisurely pace, all the way up to full throttle at 9 or 10.
Week 1:
• Exercise for 20 minutes at a comfortable intensity level of 2 or 3.
Week 2:
• Exercise for 20 minutes at varying intensity levels, recording your pace and how hard it feels.
Weeks 3 and 4
In weeks three and four, increase the amount of work you do in the same amount of time. If you exercise on a treadmill or cycling machine, push yourself to cover more distance in the same time.
Your workout now consists of two intervals, with a rest period in between. During the periods of rest, you don’t have to be completely inactive. You will do better to keep moving at low intensity while you recover.
Week 3:
• Exercise for 9 minutes at intensity level 3
• Rest for 2 minutes
• Exercise for 9 minutes at intensity level 4
Week 4:
• Exercise for 8 minutes at intensity level 4
• Rest for 4 minutes
• Exercise for 8 minutes at intensity level 5
Weeks 5 and 6
In weeks five and six, exercise more intensely during three somewhat shorter intervals.
Week 5:
• Exercise for 6 minutes at intensity level 3
• Rest for 2 minutes
• Exercise for 6 minutes at intensity level 5
• Rest for 2 minutes
• Exercise for 6 minutes at intensity level 4
Week 6:
Decrease each exercise period to 5 minutes, while you increase the intensity by one level. Since you are working a little harder, allow yourself 3 minutes of leisurely-paced rest to recover between intervals.
Weeks 7 and 8
It’s time to put the “accelerating” component of your PACE program into play. Your goal is to take less and less time to reach the point of your greatest effort. The result is that you complete more intervals during the same time and you increase the level quicker.
The shorter your intervals of greatest intensity, the faster you condition your body for maximal capacity.
Week 7:
• Exercise for 4 minutes at intensity level 4
• Rest for 2 minutes
• Exercise for 3 minutes at intensity level 6
• Rest for 2 minutes
• Exercise for 2 minutes at intensity level 7
• Rest for 3 minutes
• Exercise for 3 minutes at intensity level 5
Week 8:
Now you will shorten your first interval a little and increase the intensity of your second interval a bit. You are “accelerating” your challenge with your highest effort occurring earlier.
• Exercise for 3 minutes at intensity level 4
• Rest for 2 minutes
• Exercise for 3 minutes at intensity level 7
• Rest for 2 minutes
• Exercise for 3 minutes at intensity level 7
• Rest for 2 minutes
• Exercise for 3 minutes at intensity level 5
As you continue to pick up the pace, increase the intensity of your workout and the number of exercise intervals. At the same time, shorten the length of your exercise sessions.
You may be doing three five-minute intervals with two three-minutes rests. As you progress, shorten the length of your exercise intervals to four, three, two, and then one minute. Work a little harder during these shorter exercise sessions.
When you get used to PACE and use it to your full advantage, your workout sessions usually last less than 12 minutes.
EWOT
EWOT is Exercise with Oxygen Therapy. You take in oxygen from an oxygen concentrator while exercising and it allows your body to work more efficiently. This allows more oxygen to be utilised by the cells in the body and therefore assist in decreasing the symptoms of a number of health issues. This can apparently give a lot of energy to those who are feeling the effects of time, and thereby giving older people the ability to feel younger again. I think this is an intriguing topic however finding an oxygen concentrator is a little difficult (read: pricey) but one day I want to give this a go.
Drop Fat and Gain Muscle with Chromium
A study at the University of Kentucky showed that feeding Chromium to pigs increased lean muscle mass and decreased fat. An Austrian study showed the exact same thing with humans. Apparently also 90% of Americans do not get enough Chromium in their diet. Junk food makes this even worse as sugar forms phytic acid and this blocks the uptake of Chromium in the body.
Cant stop eating? Drop the High Fructose Corn Syrup
This HFCS sugar is in almost everything! And it increases the bodies production of leptin. This is the signal that tells the body when you are full. If this goes into over production then the body ignores the signal and does not tell you that you are full!
Chromium
Chromium is supposed to reduce weight and blood sugar levels and also build muscle mass.
Introduction
These are my thoughts on oxygen and potential roles in the human body. These are opinions only and not intended to treat anyone's problems.
Oxygen Concentrator
I have read a lot about this new exercise called EWOT - Exercise with Oxygen Therapy. This is where a workout is performed at the same time as concentrated oxygen is given. This allows more oxygen to be utilised by the cells in the body and therefore assist in decreasing the symptoms of a number of health issues. This can apparently give a lot of energy to those who are feeling the effects of time, and thereby giving older people the ability to feel younger again. I think this is an intriguing topic however finding an oxygen concentrator is a little difficult (read: pricey) but one day I want to give this a go.
Rebounder exercises (trampoline) - http://www.naturalnews.com/031739_rebounding_cell_health.html
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