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November 28, 2005
The Fourth Great Exercise Secret For Building An Attack-Proof Heart
The fourth great secret to building an attack-free heart is to discover how to manipulate exercise duration in the proper manner.
You can also increase the challenge of your working by changing the duration of your exercise, but in the opposite direction of most exercisers. As your level of fitness improves, you need to decrease the duration of your workout. In other words, you cover the same distance in shorter and shorter times. You will find that by gradually shortening your intervals, it gets easier to increase the intensity with each session, and increasing intensity will continue to increase your capacity.
During your rest periods, don’t stop entirely but keep moving at a gentle pace as you recover. Light activity keeps your blood circulating to replenish your muscles’ depleted energy stores and removes accumulated lactic acid wastes. Studies show that your muscles recover faster with light activity than with complete immobility. For instance, if you sprint during your interval, you will keep moving at a walk or gentle trot for your rest period. You have a natural inclination to do this. If you listen to your body, you will want to keep moving after a sprint to “walk it off.”
To read more about this topic order Al Sears MD’s The Doctor’s Heart Cure now
Posted by james at 6:01 AM | Comments (0)
November 21, 2005
The Third Great Exercise Secret For Building An Attack-Proof Heart
The third great secret to building an attack-free heart is to learn the art of controlled intensity.
Intensity simply refers to how hard you exercise. Intensity is what you should be monitoring and changing as you become fit. Remember, for any exercise program to continue to work over time, you must change something. If you perform the same exercise in the same way for more than a couple of weeks, your body has already adapted to the increased demands. You will cease to make any progress unless you challenge yourself further.
Many people increase the duration of exercise as they become more capable of exercising longer believing that they are building a stronger heart, but think about it. Your heart already has the ultimate endurance challenge –- it must beat all the time, even when you’re sleeping. Instead of working longer, strive to make your heart learn to pump more blood faster and harder for a short period of time.
You can use this principle safely as long as you increase the intensity in a controlled and gradual way. As your cardiac capacity increases, you can do more work without feeling any additional strain. If you walk or jog on a treadmill, about once a week you should pick up the pace a little or increase the slope by a little. If you’re pedaling a bicycle, you need to pedal a little faster or add a little resistance.
To read more about this topic order Al Sears MD’s The Doctor’s Heart Cure now
Posted by james at 6:22 AM | Comments (0)
November 14, 2005
The Second Exercise Secret For Building An Attack-Proof Heart
The second secret to building an attack-free heart is to learn the art of acceleration.
Accelerating refers to training your body to respond to exercise faster. When you are out of condition, it takes several minutes to get your breathing and heart rates up. As your physical condition improves your body gears up for exercise more easily. As your body gets better adapted, you make use of this faster gearing up capacity by increasing the challenge quicker.
You will train your body to respond more quickly by increasing the pace of exercise sooner in each progressive workout. Don’t start at full throttle, but over time, train your body to respond to the exercise load more quickly. Your body adapts to the increasing quickness of the demands of your exercise by improving the quickness of your response.
Why do this?
This is the natural state of exercise. Whether predator or prey, in the wild creatures must be able to accelerate to 100 percent capacity in a single heartbeat.
Humans have lost this ability to accelerate somewhat recently. More to the point, this is also the very best way to be prepared for and avoid disaster from the sudden increases in cardiac demand that cause heart attacks.
To read more about this topic order Al Sears MD’s The Doctor’s Heart Cure now
Posted by james at 6:39 AM | Comments (0)
November 7, 2005
How to Recondition Your Heart and Lungs With Correct Exercise
First, you need to forget most of what you've heard about "cardio" exercise. Many experts falsely believe that to strengthen your heart you must spend hours in the gym each week, pounding out the miles on the treadmill or spinning your wheels on an exercise bike. This classic cardiovascular exercise prescription doesn’t work to strengthen your heart, and it causes other problems.
You can transform your heart health following a different approach that takes as little as 10 minutes a day. The rationale behind this different approach to exercise is explained in Chapter 2 my book The Doctor’s Heart Cure, In this and upcoming blogs I am going to provide you with a step-by-step plan to put The Doctor’s Heart Cure exercise program into action.
Hundreds of patients at the Center for Health and Wellness have helped develop this uniquely effective fitness program while building their heart capacity and functional strength. If they can do it, you can, too. And in a few short weeks, you’ll begin to see and feel the results.
My program, Progressively Accelerating Cardiopulmonary Exertion or PACE – will gradually challenge your heart, lungs, and blood vessels to build their strength. (“Cardio” means heart and “pulmonary” means lungs.) To accomplish this, you will do a series of short bursts of exercise with periods of rest in between. As you get used to these brief challenges you will gradually increase their intensity.
Here is the first key concept to keep in mind as you proceed:
Progressively means doing a little bit more this week than you did the week before. Pushing just a little bit harder with each exercise session causes your level of fitness to improve over time. You can add resistance or pick up the pace. Gradually increasing the magnitude of the challenge (rather than the length of the challenge) will coach your body into building greater heart and lung capacity to meet any unexpected challenges you may encounter.
To read more about this topic order Al Sears MD’s The Doctor’s Heart Cure now
Posted by james at 6:38 AM | Comments (0)