Longer Healthy Life      

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ORIENTATION
 HOW&WHY
DIET
ANTIOXIDANTS
EXERCISE&Z's
IMMUNITY
SUPPLEMENTS
EXTERNALS
RECIPIES
MEDCRITIQUE
REPAIR
DON'Ts
ECOLOGY
LONGEVITY

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

EXERCISE & Z's

© Copyright 2011 Ty Parr, Ph.D.(All Rights Reserved)  Updated  30Apr2011

EXERCISE

All suggestions for exercise should be checked with your physician before beginning. No Weekend Warrior  or Darwin Awards please !injuries please. Our job in this life is to regain maximum health and longevity, not to do something stupid that injures us.

There are only 3 forms of exercise that are needed to keep human beings in near top notch condition and gain a LHL : These will not turn you into an Olympic athlete, but they don't have this much  LHL.(please consult with your physician before engaging in these exercises as we both don't want any Darwin Awards ! ) Realize that calorie restricted (CR) animals did not get any exercise, but CR and exercise is far better for a LHL. You don't have to, and should not try for super sized muscles (often damaged by high stress to be stiff and have much muscle tissue replaced by hard fibrous scaring damage ).

1.  Gentle stretching and full joint rotation that ensures no part of your skeletal/muscle system or  nerve control system is freezing up or losing mobility (ignoring this will leave you unable to fully use your joints ! ) If already have problems, go slow & gentle! See this site for general joint flexibility stretching. To this list of joint flexibility exercises I would add slow clockwise and counter-clockwise rolling of head around as far toward a right angle to the spinal chord as possible and use of a Hula Hoop to improve spine strength and flexibility. Unlike professional athletes, you do not need endless joint exercises, even these professional athletes do not enjoy the huge expansion of a LHL.

2.  A brisk 15-20 minute walk ever day - Humans were built in evolution for walking, not hours of tread mill suffering. Start doing what you can, then gradually increase your pace until you are at 100 foot falls /minute. This  daily (or near daily) walking is absolutely critical to a long healthy normal life span and more so to an LHL.

3. Short duration (3-5 min at a time) of high energy output of near maximal effort  - Often called interval training (starting with what you can, no need to be in super shape before starting this - it goes along incremental and soon you will notice that you are much stronger - don't overdo -slow & steady)

This last (#3) exercise is only for a total of 10-15 minutes of "progressive interval training" that is called the PACE program of Dr. Al Sears. PACE is Progressively Accelerating Cardiopulmonary Exertion, meaning that you are slowly over weeks or months increasing the level of effort during these short intervals of high activity. This is directly aimed at reversing the observed decline in ability to draw air into our lungs  (literally to breath deeply) with age. This failure to maintain sufficient oxygen delivery to our tissues appears to have multiple pro-aging consequences. With age we have a lower lung capacity, literally a decline in the ability to supply needed oxygen to our tissues.

An example of how much we decline in lung capacity (Vital capacity)

The third exercise is only a 10-15 minute "progressive interval training" technique called the PACE program from Dr. Al Sears. This program only requires of you some 10-15 minutes a day to produce robust improvement in almost all variables of aging that were covered in the Shock illustration of decline in physiology parameters with age in the HOW & WHY section. Most importantly, it protects you heart(cardiac capacity and health), maintains and extends lung capacity (maximum lung air intake which is a critical decline in most middle-aged people, and greatly improves your insulin sensitivity while burning off excess fat. You get a higher metabolic rate, lower blood pressure, reduces arterial hardening or calcification that leads to cardiovascular decline, improves immunity, strengthen bones, increases muscle mass (but not to body builder levels), improves our sleep, is probably involved in preventing auto-immunity,† and finally leaves you with a feeling of greater energy for your efforts in life.

Physical activity reduces all-cause, cardiovascular as well as cancer associated mortality. † Why does physical exercise improve insulin sensitivity, the role of adipose tissue?† Jan Polak† † Endocrine Abstracts (2008) 16 S22.3 † † †

Vigorous exercise can substantially increase insulin sensitivity in aged humans [132,133], but by itself cannot return aged humans to the level of youthful adults [134] .† Clear reasons for the multiday exercise improvement in insulin sensitivity are not understood [135], but the benefit is lost after a few days of inactivity [136,137] .† It is tempting to suggest changes in membrane fluidity which would attend the exercise mobilization of stored fats in practiced athletes [138] , including PUFA's that may be remodeled. † Vigorous exercise generates high levels of free radicals [139,140] that are best handled by our supplemental antioxidant intakes.† Due to the synergistic interaction between aqueous and lipid soluble antioxidants [141,142], a balanced intake is necessary to avoid potentially injurious excess-deficit redox imbalances [143] .† Insulin Exposure and Aging Theory † Tyler Parr, Ph.D.† Gerontology† 43, 182-200 (1997) † † http://www.ncbi.nlm.nih.gov/pubmed/9142513

High-intensity interval training (HIT) is a potent time-efficient strategy to induce numerous metabolic adaptations usually associated with traditional endurance training. As little as six sessions of HIT over 2 wk or a total of only approximately 15 min of very intense exercise (approximately 600 kJ), can increase skeletal muscle oxidative capacity and endurance performance and alter metabolic control during aerobic-based exercise.† Metabolic adaptations to short-term high-intensity interval training: a little pain for a lot of gain?† Gibala MJ, McGee SL. † Exerc Sport Sci Rev. 2008 Apr;36(2):58-63. † http://www.ncbi.nlm.nih.gov/pubmed/18362686

Exercise is an effective intervention for treating hypertension and arterial stiffness, but little is known about which exercise modality is the most effective in reducing arterial stiffness and blood pressure in hypertensive subjects... Continuous and interval exercise training were beneficial for blood pressure control, but only interval training reduced arterial stiffness in treated hypertensive subjects. Effects of continuous vs. interval exercise training on blood pressure and arterial stiffness in treated hypertension.† Guimar„es GV, Ciolac EG, Carvalho VO, D'Avila VM, Bortolotto LA, Bocchi EA. † Hypertens Res. 2010 Apr 9. [Epub ahead of print] † http://www.ncbi.nlm.nih.gov/pubmed/20379194

All this from 20-30 minutes TOTAL a day? YES !

HOW?† What has been recently confirmed by well founded scientific studies is the great importance of intensity of effort in exercise over the tiring long endurance type. We now know with some scientific certainty that a short period of intense effort does us more good that a prolonged low level exercise. As Dr. Sears points out, this is the predominant form of effort undertaken in the life of our early ancestors. Early humans has no gyms to work themselves to exhaustion. They had short periods of intense effort when chasing game or avoiding predators. What they did not do is continually put out moderately high effort for hours. It turns out that this is injurious to our long term health. The current fad of long endurance exercises are (unfortunately) recommended by both government and medical experts. This long grind exercise is alien to the way we developed as a species. The same could be said for our nearest primate relatives.

Even worse, aerobic and cardio training ≠ the kind most doctors and even the federal government promote as the path to good health ≠ can actually wreck your body. Do enough, and it will make you sick, tired, and old before your time... This Harvard Health Professionals Study backs me up on this. Researchers followed over 7,000 people. They found that the key to protect your heart is exactly the opposite of ďcardio.Ē Itís not endurance. Itís intensity. In fact, they proved that the more intense the exertion, the lower their risk of heart disease.1... And thatís not all. Another Harvard study compared vigorous and light exercise.2... Those who performed exercise that is more vigorous had a lower risk of death than those who performed less vigorous exercise... Aerobics and cardio are low-intensity, long-duration exercises. This Harvard study clearly shows that this kind of exercise increases your risk of heart disease and death.† Florida Woman Drops 45 Pounds By Walking 45 Seconds† Dr. Al Sears, M.D.† http://www.alsearsmd.com/natnews/natnewspace2.html

Another Harvard study compared vigorous and light exercise.2... Those who performed exercise that is more vigorous had a lower risk of death than those who performed less vigorous exercise... Aerobics and cardio are low-intensity, long-duration exercises. This Harvard study clearly shows that this kind of exercise increases your risk of heart disease and death... Enduring hours of drudgery only to increase your risk of disease doesnít make sense. It isnít natural, and it doesnít work † Florida Woman Drops 45 Pounds By Walking 45 Seconds† Dr. Al Sears, M.D.† http://www.alsearsmd.com/natnews/natnewspace2.html

 

EXERCISE TYPE 1† † JOINT FLEXIBIITY EXERCISE

We all know that our joints flex in some directions but not all. This exercise involves making sure you are gaining that flexibility from your joints. This is often better to do when you are physically warmed up, say after the walking exercise (EXERCISE TYPE 2). Do not attempt to do this immediately after waking or when muscles and tendons are very stiff and sore. Always what you are trying to do is gain full range of motion from each joint (ARMS, LEGS, FINGERS, TOES, HIPS, SPINE, AND ROTATION OF HEAD). GO SLOWLY as you start this, many will discover that long neglect of this type of exercise has made some normal rotations (especially neck and back) difficult or painful). A particularly useful adaptation of this is the "old" hula hoop that encourages a much better movement of the spine. Learn what areas are resisting WITHOUT forcing them - you don't need to injure yourself. Do these rotations SLOWLY and stop if you experience pain or great resistance. Come back to this tomorrow with less force. Our job here is to restore all normal movement possible. Some long term injuries will limit the normal full rotational capabilities. As you get better and stronger/more flexible, then you can add low weight hand held weights to also strengthen muscles during this process. Do not use heavy weights as this may lead to needless injury.

 

EXERCISE TYPE 2 † † BRISK WALKING FOR 20-30 minutes

Start with 20-30 minutes of brisk walking/day (if you can not walk briskly,† start with a comfortable duration and† speed and as you feel stronger, gradually increase to 20-30 minutes. When you accomplish that,† then gradually increase speed of walking till get to 100 steps/minute (which is faster than the resting heart rate ! http://news.bbc.co.uk/2/hi/health/7950003.stm ) - do this gradually, no unneeded problems please ! ALWAYS be sensitive to body's feedback and adjust to gain some comfort (but not too much comfort - remember this is also a progressive increase exercise - you are cheating yourself if you don't try to increase your physical stamina).†Brisk walks are even reported to prevent cancer.

 

EXERCISE TYPE 3† † PROGRESSIVE ACCELERATING CARDIOPULMONARY EXERTION (PACE)†

I"ll let Dr. Al Sears describe his system from his advertisement http://www.alsearsmd.com/natnews/natnewspace2.html

PACE stand for Progressively Accelerating Cardiopulmonary Exertion. Itís an approach I developed to help my patients get long-term results no matter how de-conditioned or out-of-shape they were...†

In a matter of weeks, youíll

† † † Build strength and reserve capacity in your heart and lungs.

†† † Avoid heart attacks and cardiovascular disease.

†† † Develop a powerful and disease-resistant immune system.

†† † Dramatically boost your energy levels.

†† † Burn fat while you rest like never before.†

The key to PACEís amazing effectiveness is already designed in your metabolism in something I call your ďadaptive response.Ē PACE allows your body to make adaptive responses that sculpt your body and strengthen your internal organs. PACE activates these changes, like flipping a switch.

For our ancient ancestors this was natural. They didnít run marathons or jump around for an hour at a time without a break. They exerted themselves in brief bursts, then rest. It was a matter of survival.

The metabolism you have right now is a result of this lifestyle. Millions of years of evolution have crafted the heart thatís beating in your chest at this very moment. This pattern of brief intensity, followed by rest, is hardwired in your genes.

Your genes define the kind of movement and exertion you need to survive and stay fit. Your muscles, bones, and organ systems are reflections of this genetic design. And the way they work together with the challenges of your environment is the formula for strength, vitality, and long life.†

The trigger that makes it happen is already within you, waiting to be activated.

This natural rhythm produces:†

† † † † † Expanded lung volume.

† † † † † High-speed fat loss.

† † † † † Reserve capacity in your heart.

† † † † † A higher metabolic rate with increased insulin sensitivity

† † † † † New muscle growth and stronger bones.

† † † † † Better sexual performance.

† † † † † New muscle growth and stronger bones.

† † † † † Better sexual performance.

Florida Woman Drops 45 Pounds by Walking 45 Seconds† Dr. Al Sears, M.D.†

Much of Dr. Sears program can be summarized as gradual strength build up from intensity exercise for a short period of some 10-15 minutes.† This involves running (with optional hand weights) as well as various lunges and squats, etc. I suggest you try to gain the program from Dr. Sears.† I will not detail all the exercises, I feel he has done a good job and needs little addition from me. My adaptation of this is to hoist my 30 lb backpack of computers, books and what not and then run up 8 flights of stairs as fast as I can. As I have already stated, I'm a real panting, heavy breathing and sweating mess at the top. Make sure you start at a modest level and then progressively increase, don't be a weekend warrior who takes yourself out ! THERE IS ONLY DARK HUMOR IN DARWIN AWARDS.

 

What do you do when you reach so high a fitness that trying more may injure you rather than improve more ? Say you are at the level of an olympic athlete ? Your insulin sensitivity is near the top of ability of exercise to drive it. Then go read the chart on increasing insulin sensitivity in the HOW & WHY section and get the LONGEVITY PDF that has yet more. If you are good on ALL of this, then realize that you have done yourself the best we can do NOW. The future will undoubtedly gain us multiple better ways, but for now you are at the top (Stay there!).

High-intensity interval training (HIT) is a potent time-efficient strategy to induce numerous metabolic adaptations usually associated with traditional endurance training. As little as six sessions of HIT over 2 wk or a total of only approximately 15 min of very intense exercise (approximately 600 kJ), can increase skeletal muscle oxidative capacity and endurance performance and alter metabolic control during aerobic-based exercise . Metabolic adaptations to short-term high-intensity interval training: a little pain for a lot of gain? Gibala MJ, McGee SL. Exerc Sport Sci Rev. 2008 Apr;36(2):58-63.

 

SLEEP  (Z's)

Americans, are the world's most sleep deprived people. Part of this is our work ethic and our personal determination to fill our lives with all we can. Shorting our sleep leaves us dependent on caffeine drinks to wake up, prone to obesity (over-eating especially high calorie 'comfort foods'), prone to type-2 diabetes, at higher stress and inflammation levels, and subject to a wide variety of gradually developing diseases that shorten our life. Your own body will tell you how much sleep you need to function at high levels of efficiency and alertness. This is usually some integer multiple (3, 4 or 5 times the normal 1.5 hour sleep cycle - and easiest times to wake up).Restorative sleep has two other requirements: 1.) that you diet is good enough to prevent the sugar low problems of eating rapid delivery high carbohydrate diets, and 2.) that you are really listening to what you body is telling you rather than using sleep as an escape from daily stress. If you are under stress, you need to face and change conditions or this will shorten your life span and leave you mentally less acute while alive. Many past middle age will benefit from taking 1-5 mg of melatonin just before you turn out the lights to sleep. Melatonin is not only a normal 'dark hormone' that aids sleep, but a very potent antioxidant. You should sleep in a dark, noise quiet room.You should sleep at least 5 feet away from all electronic appliances (many still on when turned 'off', you can pull plugs, etc.) and away from the AC wires in the wall. Much more detail about protecting your sleeping environment is found in the EMF Protection.pdf for Subscribers.

 

 

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