Is it safe for me to exercise?

Many people think that they aren't in good enough shape to begin an exercise program. The article below dispels this myth. 

The following article was printed from the web site:

http://weboflife.ksc.nasa.gov/exerciseandaging/chapter2.html

Is it safe for me to exercise?

"Too old" and "too frail" are not, in and of themselves, reasons to prohibit physical activity. In fact, there aren't very many health reasons to keep older adults from becoming more active.

Most older people think in terms of getting their doctor's approval to start exercising. As you will see in this chapter, that's a good idea for some people. But given what we now know about the importance of exercise for older adults and about the health risks of not exercising, we feel that there should be another side to the discussion. Your doctor can talk to you not only about whether it's all right for you to exercise; he or she also can talk to you about how important exercise is for older adults.

Chronic Diseases: Not Necessarily a Barrier
Chronic diseases are illnesses that can't be cured, but usually can be controlled with medications and other treatments throughout a person's life. They are common among older adults, and include diabetes, cardiovascular disease (such as high blood pressure), and arthritis, among many others.

Traditionally, exercise has been discouraged in people with certain chronic conditions. But researchers have found that exercise can actually improve some chronic conditions in most older people, as long as it's done during periods when the condition is under control.

Congestive heart failure (CHF) is an example of a serious chronic condition common in older adults. In people with CHF, the heart can't empty its load of blood with each beat, resulting in a backup of fluid throughout the body, including the lungs. Disturbances in heart rhythm also are common in CHF. Older adults are hospitalized more often for this disease than for any other.

No one is sure why, but muscles throughout the body tend to waste away badly in people with CHF, leaving them weak, sometimes to the point that a person can't perform everyday tasks. No medicine has been shown to have a direct muscle-strengthening effect in people with CHF, but muscle-building exercises (lifting weights, for example) have, indeed, been shown to improve muscle strength in these people.

Having a chronic disease like CHF probably doesn't mean you can't exercise. But it does mean that keeping in touch with your doctor is important if you do exercise. For example, some studies suggest that endurance exercises, like brisk walking, may improve how well the heart and lungs work in people with CHF, but only in people who are in a stable phase of the disease. CHF, like most chronic diseases, has periods when the disease gets better, then worse, then better again, off and on. The same endurance exercises that might help people in a stable phase of CHF could be very harmful to people who are in an unstable phase; that is, when their lungs are experiencing a fluid build-up or their heart's rhythm has become irregular.

If you have a chronic condition, you are probably asking yourself how you can tell whether your disease is stable; that is, how to know when exercise wouldn't be bad for you and when it would.

Chances are good that, if you have a chronic disease, you are being seen regularly by a physician (if you aren't, you should be, for many reasons). Your doctor should have discussed with you symptoms that mean trouble - a flare-up, or what doctors call an acute phase or exacerbation of your disease. If you have CHF, you know by now that the acute phase of this disease should be taken very, very seriously. You should not exercise when warning symptoms of the acute phase of CHF, or any other chronic disease, appear. It could be dangerous.

But you and your doctor also should have discussed, by now, how you feel when you are free of those symptoms - in other words, stable; under control. This is the time to exercise.

If you have a chronic disease, your doctor should be keeping up to date on your condition. Before you start exercising, let your doctor know. He or she might agree that it's fine to start, as long as you are free of symptoms, or might ask you to come in for a visit.

By listening to your lungs, your doctor can hear signs of fluid build-up that could signal the unstable phase of CHF. He or she can see changes in heart rhythm that warn of an acute phase of CHF, or clues about the status of other chronic conditions. Your doctor also can put your mind at ease by letting you know when it's fine to exercise because your chronic condition is stable. He or she may refer you to a qualified professional who can start you on an exercise plan.

Diabetes is another chronic condition common among older people. Too much sugar in the blood is a hallmark of diabetes. It can cause damage throughout the body. Exercise can help your body "use up" some of the damaging sugar.

The most common form of diabetes is linked to physical inactivity. In other words, you are less likely to get it, in the first place, if you stay physically active.

If you do have diabetes and it has caused changes in your body - cardiovascular disease, eye disease, or changes in your nervous system, for example - check with your doctor to find out what exercises will help you and whether you should avoid certain types of activity. If you take insulin or a pill that helps lower your blood sugar, your doctor might need to adjust your dose so that your blood sugar doesn't get too low.

Your doctor might find that you don't have to modify your exercises at all, if you are in the earlier stages of diabetes or if your condition is stable.

If you are at high risk for any chronic disease - for example, if you have a family history of heart disease or diabetes, or if you smoke or are obese - you should check with your doctor before increasing your physical activity. You should also see your doctor first if you just suspect that you have some risk factors and you haven't had a checkup lately.

Checkpoints
You have already read about precautions you should take if you have a chronic condition. Other circumstances require caution, too. You shouldn't exercise until checking with a doctor if you have:

• any new, undiagnosed symptom
• chest pain
• irregular, rapid, or fluttery heart beat
• severe shortness of breath
• significant, ongoing weight loss that hasn't been diagnosed
• infections, such as pneumonia, accompanied by fever
• fever itself, which can cause
• dehydration and a rapid heart beat
• acute deep-vein thrombosis
• (blood clot)
• a hernia that is causing symptoms
• foot or ankle sores that won't heal
• joint swelling
• persistent pain or a disturbance in walking after you have fallen. You might have a fracture and not know it, and exercise could cause further injury.
• certain eye conditions, such as bleeding in the retina or detached retina. Before you exercise after a cataract or lens implant, or after laser treatment or other eye surgery, check with your physician.

If you are a man over 40 or a woman over 50, you should check with your doctor first if you plan to start doing vigorous, as opposed to moderate, physical activities. Vigorous activity could be a problem for people who have "hidden" heart disease - that is, people who have heart disease, but don't know it because they don't have any symptoms.

How can you tell if the activity you plan to do is vigorous? There are a couple of ways. If the activity makes you breathe hard and sweat hard (if you tend to sweat, that is), you can consider it vigorous. 

For some people, running is a vigorous activity, but for others, walking could be considered just as vigorous. It depends on you - on the shape you are in and on your medical conditions.

If you have had a heart attack recently, your doctor or cardiac rehabilitation therapist should have given you specific exercises to do when you were discharged from the hospital or your cardiac rehabilitation program. Research has shown that exercises done as part of a cardiac rehabilitation program can improve fitness and even reduce your risk of dying. If you didn't get instructions before leaving the hospital, call your doctor to discuss exercise before you begin increasing your physical activity.

For some conditions, vigorous exercise is dangerous and should not be done, even in the absence of symptoms. It's especially important to check with a physician before beginning any kind of exercise program if you have either of the following conditions:

• abdominal aortic aneurysm, a weakness in the wall of the heart's major outgoing artery (unless it has been surgically repaired or is so small that your doctor tells you that you can exercise vigorously)
• critical aortic stenosis, a narrowing of one of the valves of the heart.

Most older adults, regardless of age or condition, will do just fine in increasing their physical activity. You might want to show your doctor this book, to open the door to discussions about exercise.

 

Chapter Summary
Contrary to traditional thinking, regular exercise helps, not hurts, most older adults. Older people become sick or disabled more often from not exercising than from exercising. Those who have chronic diseases, or risk factors for them, may actually improve with regular exercise, but should check with their doctors before increasing their physical activity. There are few reasons to keep older adults from increasing their physical activity, and "too old" and "too frail" aren't among them.

If you plan to work your way up to a vigorous level, check with your doctor first if you are a man over 40 or a woman over 50. Also check with your doctor first if you have any of the conditions listed under "Checkpoints" in this chapter.

Your doctor or cardiac rehabilitation specialist should have given you guidelines for physical activity if you have had a heart attack recently. If not, call and ask for guidelines. Controlled exercise usually is an important part of long-term heart-attack recovery.

People with conditions called "abdominal aortic aneurysm" or "critical aortic stenosis" should not exercise unless their physicians tell them they can. 

Almost all older adults, regardless of age or condition, can safely improve their health and independence through exercise and physical activity

Train Smarter, Not Harder

One of my biggest pet peeves about the Fitness Industry is the lack of professionalism in a lot of the trainers.

An example of this was evident at a seminar I attended this past weekend. The title of the seminar was Senior Fitness. Having worked with seniors since 2003 I feel that I have the ability to judge when another trainer can work with seniors.

Our first two hour session was entitled Home-Based Workouts for Seniors. The instructor is a local trainer who runs a lot of boot camps.  He also taught a seminar last year for Baby Boomers Fitness.
During both this years and last years seminars he tried to impress us by how hard he could make us work. I call this having the boot camp mind set.

While doing this he knew nothing about our past medical histories. He also didn't care how the individuals performed the exercises. He talked about the importance of using proper technique when exercising, but didn't spend any time correcting improper form being used by the attendees. The surest way to injure someone is have them use improper form when exercising.

Each time I talked to other attendees on Sunday their comments where similar. We where sore enough that we knew the instructor had pushed us too far. He never took the time to find out if we where ready for the volume of exercises he had us do.

He also taught another session on Sunday afternoon entitled Ten Essential Exercises for Seniors. They exercises where all great exercise. Once again he had the attendees pushing themselves too hard and didn't try to correct improper form. Do the people that attend his boot camps get in better shape? Sure, but at what cost?

He did admit that the seniors that attend his boot camps are all healthy and stronger than your average senior. that doesn't mean he can train everyone that way.

How can you tell if the trainer you are interested in hiring is a true professional? How do you know if your training is truly personal?

1.  They find out as much about your past medical history as possible.

2.  They take into account this history before you attempt any exercises.

3.  They constantly monitor every movement you make while working with you. They will give you positive feedback when they see changes needed in the way you are moving.

4.  They explain not only how to perform an exercise, but also why it should be performed they way it is. They should be educating you while you train so you have a better understanding of how your body works. 

5. They admit when they don't know an answer to a question, but are willing to find out what the answer is before you meet the next time.

6. They are flexible when you don't feel like doing something during a work out. Just because they want you to do something doesn't mean they will make you do it. 

6.  They know when to push you when needed and more importantly when to back off the intensity when needed. Any trainer can push you harder. A true professional knows how to get results with the least amount of intensity required, not the most.

7. The next time you meet they should begin the work out by asking how your body is doing physically. This will also give the trainer an idea of how you are doing emotionally and mentally. Why is this important? What you do during a workout is not as important as how your body is adapting between workouts. No one gets stronger by working out. You get stronger by recovering between workouts.

8. The first few workouts should be fairly easy for you. As you progress they will become more challenging, but only after you are ready for that. I feel that one of the biggest mistakes people make when beginning an exercise program is that they push themselves too much. One of the biggest mistakes they make after exercising for a few months is they don't challenge themselves enough. The right trainer can make sure you know when and how much to push yourself.

These concepts can be summarized by one statement.

When hiring a personal Trainer make sure they have you "Train Smarter, Not Harder"

Intensity vs Volume for Aging Athletes

The following article is from the website peakperformanceonline

This site has tons of great information that has help shape the way I train my clients.

One key point to consider about intensity. Not enough intensity and you will never progress. Too much intensity and your body will eventually breakdown.

 

For many years the conventional wisdom of exercise pundits was that more was better; that long, slow workouts were much more beneficial - for health and fitness - than short bursts of intense exertion.

For some time now the tide has been turning – and Peak Performance Newsletter has been in the vanguard of opinion-formers arguing that intensity is (often) more important than volume when training for a wide range of sports and events.

And it now seems that health as well as fitness benefits most from high-intensity exertion. Walking used to be recommended as a prophylactic against heart disease, but the latest research suggests that only vigorous activity is effective in reducing heart deaths.

The high-intensity-is-best theme is given a different slant in Peak Performance’s latest special issue on aging and performance. In his lead article on how to maintain speed in the face of advancing age, John Shepherd points out that human growth hormone, which plays a crucial role in maintaining many aspects of fitness, including speed, is released in the body in direct proportion to the intensity of the exercise being performed.

Other strategies recommended by Shepherd for fending off the age-related decline in the various parameters of speed include:

• Hill training, which works to offset the typical reduction in stride length and increase in ground contact time;
• Weight training to offset the decline in fast twitch muscle fibers;
• Plyometric exercises for stride length and fast twitch maintenance;
• Creatine supplementation for enhanced muscle power.

Aging and distance running

Speed and power are close cousins, both relying on the ratio of fast twitch to slow twitch fibers within the muscles. As Craig Sharp points in his article on aging and distance running in the latest issue of Peak Performance, aging muscle has been shown to contain higher proportions of slow twitch fibers, which might be good news for marathon runners, but is less so for any athlete in search of speed and power.

Sharp presents a grim catalogue of the normal manifestations of age-related deterioration, with body fat rising, lean mass declining, height falling, cardio-respiratory capacity diminishing and muscles atrophying.

Nevertheless, the extraordinary marathon performances of very elderly runners set out in an accompanying table proves that such losses are reversible to a greater or lesser extent.

His tentative conclusion is that an estimated 20-40% - or maybe even more – of the physiological deterioration associated with aging is not inevitable but is due to a ‘detraining effect’ of decreased exercise, often coupled with an increase in body fat.

Never has the athlete’s motto of ‘use it or lose it’ seemed more apt!

Nourishment for aging joints

Regular PP contributor Andrew Hamilton is even more upbeat in his detailed account of nutritional strategies to protect the joints from age-related degeneration.

As time goes by, he explains, joints tend to become less flexible, full-range movement more difficult and pain and stiffness ever more apparent. It is these mechanical limitations, more than anything else, that can scupper the best-laid plans of even the most determined veteran athletes is.

Nutrients of particular importance for older athletes and should be well supplied in their diets are:

• Vitamin C for collagen formation;
• Omega-3 oils (from nuts, seeds, oily fish and wheat germ) for anti-inflammatory effects;
• Sulfur-containing amino acids (from some vegetables, meat, poultry, fish and dairy products) for joint cartilage health;
• Bioflavinoids (from all fruit and vegetables, and buckwheat) for anti-inflammatory effects and improved local circulation;
• Antioxidants (selenium and vitamin E) for protection against the damaging ‘free radicals’ that proliferate in the body with age;
•· Zinc and copper for a range of protective benefits.

Additionally, Hamilton recommends the following supplements:

• Glucosamine sulfate for reducing pain and stiffness, increasing mobility and offsetting the joint space narrowing that typically occurs in degenerative conditions;
• Chondroitin sulfate, which appears to promote cartilage water retention and elasticity;
•· S-adenosylmethionine (SAMe), which plays similar roles to those of glucosamine and may also work as a ‘natural’ antidepressant.

In summary, ‘despite the fact that older athletes are more vulnerable to chronic joint pain and stiffness, you are not powerless to act. While it is obviously vital to get your training right and to incorporate any other rehab/injury prevention techniques deemed necessary…there is also a place for nutrition’.

Power vs endurance

This theme is taken up again in the ‘What The Papers Say’ section of the latest issue of Peak Performance. It comes in a report of a US study based on world record statistics, showing that aging diminishes muscle power considerably sooner and more dramatically than endurance in both men and women.

While rowing (endurance) performance in men peaks in the twenties and declines by just 4% between 25 and 55, power-lifting records show a much steeper and earlier decline. (Fascinatingly, women’s endurance performance peaks in the thirties rather than the twenties – but that’s another story!)

Fitness and the aging brain

Meanwhile, there are heartwarming suggestions in this issue of Peak Performance that those who take care to maintain their fitness will not only hold the physical impact of aging at bay but also protect their memories and other intellectual capacities from the ravages of age.

In a US study reported in the ‘What The Papers Say’ section, researchers scanning the brains of a group of ‘high-functioning’ over-50s observed substantial age-related deterioration in tissue densities in the frontal, parietal and temporal cortices.

That was the bad – although not particularly surprising – news. The good news was that those demonstrating aerobic fitness showed substantially reduced losses in these areas.

And the even better news was that the brain regions and tissue most obviously protected by aerobic fitness were the very ones that play central roles in successful everyday functioning and whose losses are associated with a variety of clinical syndromes, including schizophrenia and Alzheimer’s disease.
 

Activity and memory

Fitness is also linked with a reduced rate of memory decline in middle age, in new British research reported in the same section of Peak Performance. In this retrospective study of just under 2,000 middle-aged people born in the same week in March 1946, physical activity at age 36 was significantly associated with better memory performance at age 43 and with a slower rate of memory decline from 43 to 53 years.

There was also evidence that continuing exercise after age 36 was important, since those who became inactive did not show the same benefits as those who were still exercising at age 43 or had taken up exercise for the first time.

The suggestion is that it is never too late to benefit from exercise – and further research on this same cohort of aging adults should confirm whether this is true.

Read all the articles in this special issue of Peak Performance - take out a cheap trial subscription and get a bundle of free gifts.
(http://www.pponline.co.uk/prewp/htw-62.html)

Yours,

Isabel Campbell
Editor
Peak Performance

My favorite Lower Body Exercise: Bulgarian Squats

Many Trainers and Strength & Conditioning Coaches consider squats one of the primary movements our bodies are designed to perform. If you want to see a great squat, watch a 2 or 3 year old squat when picking something off the ground.  Anyone that has hired me knows I love to teach clients how to squat. It is my favorite bilateral (both legs being used at the same time and the same way) exercise. Every time someone stands up from a chair they are performing a type of squat. (The main reason I have beginners start squatting by repeating getting out of and sitting back into a chair)

Even though I consider squats a almost always must do exercise, there are many other great ways to strengthen our legs. Sometimes there are great reasons not to Squat. Certain back injuries make it hard to squat without back pain. (some back injuries will feel better by learning how to squat) Sometimes knees prefer other exercises. If squats bother your back and/or knees you should check how tight your hip flexors are.

What your hip flexors look like

How to stretch the right side

What exericse do I recommend you consider instead of squats?

My favorite is called the Bulgarian (or Rear Elevated Split) Squat. This is a great unilateral (one side dominate) exercise. It is a tough exercise that requires strength, balance and flexibility. Done properly your glutes and hamstrings will really feel it. Be sure to start with just your body weight before adding extra resistance.

Before attempting this exercise, I make sure my clients can handle stationary lunges. Once stationary lunges are no longer challenging enough, it is time to move on to Bulgarian Squats.

Focus on moving the hips/pelvis up down and up

 Nick at PerformanceU.com explains the Bulgarian Squat.

 

Just like Nick says, the tightness or lack their of in the hip flexors in the rear leg determine the height on the rear foot. Remember, if your hips aren't ready for Bulgarian Squats, try the stationary lunges first.

If you are ready for a challenging way to improve your leg strength, consider learning how to Squat like a Bulgarian.

How to make exercise safe and effective

I found the following article on the first web site that helped me develop my interest in alternative medicine. http://www.mercola.com/

This information can give you a basic understanding on the different aspects of fitness.

This information is provided by Mercola.com, the world's most visited and trusted natural health website. You can keep current on all the exciting new natural health news by subscribing to the free weekly health newsletter at Mercola.com.

Making Exercise Safe, Fast, Effective For Any Age, Body or Schedule

By Dr. Ben Lerner

When helping to prepare Olympic athletes for battle, we have very few weeks and very little time each day. Time always seems to be against us. However, working with Olympians became great training for working with non-Olympians. Why? Most everyone feels they have little time for fitness in today's fast-paced world.

In preparation for life or the Olympics, you need a program you can quickly put into any schedule, yet is super-duper effective and totally safe. Injury is not an option for potential medalists or busy people.

This week's column illustrates how to get the greatest bang for your buck, meaning how to get more from your workouts while spending less time and optimizing injury prevention.

How to Stand: Perfect Posture = Perfect Technique

All exercise and stretching, as well as all movement in life, needs to be performed as close to Perfect Posture as possible. God designed the body using all of the vast, highly technical laws of science, mathematics and physics in order for your "Body By God" to best deal with gravity. When maintaining your posture, the muscles, joints and bones are at their strongest and most stable. This will allow them to be able to withstand large or repetitive forces without suffering injury.

Perfect Posture

    * The head is up and back so the ears line up over the shoulders, and the arc (lordosis or reversed "C" curve) in the neck is maintained

    * Shoulders are rolled back in the joints

    * Upper back flat and not arched or humped

    * Belly button is out and hips back so you have an arc (lordosis/reversed "C" curve like the neck) in your lower back called the "weight lifter's arch"

    * Knees are slightly bent to provide shock absorption

Remember to maintain this posture during all stretches and exercises. Any exercise or stretch that calls for a disruption of posture means it is unhealthy, or you are doing it wrong.

How to Stretch

 

Due to sitting, driving, working on the computer, getting out of shape and the effects of gravity, certain muscles get too short or too tight. This can create an injury during lifting or cause you to develop joint pain and degeneration over time.

To compensate for the natural muscle shortening that occurs due to our modern, unnatural lifestyles, stretching is critical to perform before, during and after every workout.

Short Muscles and Their Stretches

Hamstrings: While standing, put your foot up on a chair or bench. Keeping perfect posture (head up/shoulders back/weight lifter's arc in your back), bend down slightly toward your foot, making sure to keep your head and shoulders up. You should feel a stretch in the back of your leg and calf.

Calves: Stand 2-3 feet away from a wall and lean against it while keeping your back and legs straight so you are bending forward at the ankle only. You should feel a stretch at the Achilles tendon and calf muscles.

Chest Muscles/Front Shoulders: Stand by a wall or in a doorway and put your hand against it at eye level. Move or lean forward, away from your hand, until your arm is straight and being pulled back enough to cause a stretch in the chest and shoulder muscles. Change the level of your hand to below the waist and above your head in order to perform this stretch at three different angles.

Front of Neck: Roll your shoulders back, pull your chin in and then roll your head back so you are looking up at the ceiling behind you. This is done to stretch the front of the neck. The muscles and ligaments in the front of the neck get tight due to the forward head posture created by driving, watching TV or sitting at a desk or computer.

Hold all stretches for 10-15 seconds, back off slightly, take a deep breath in, and then let it out while you repeat the stretch for another 10-15 seconds. Each time you go back down while breathing out, you should be able to stretch farther. Do each stretch at least three separate times to achieve the maximum benefit.

How to Breathe and Count While Lifting

Breathing: Breathe in on the eccentric contraction (while you are lowering or releasing the weight) and breathe out on the concentric contraction (while you are lifting the weight).

Counting: Count "1, 2 ... " on the concentric contraction (when lifting). Count "1, 2, 3, 4 ... " on the eccentric contraction (when releasing or lowering the weight).

Resistance Training

 Muscles placed under "resistance" become stronger, leaner, and better developed. Muscles adapt to whatever force you apply to them. Or don't. If you consistently put a strain on a certain muscle group, it will adapt by getting more physically powerful, have more tone and it will change its shape. If you consistently do not put strain on your muscles, they become weaker, flabbier and shapeless.

To be healthy, lean muscle mass must increase and fat must decrease. While aerobic exercise will cause some resistance to the set of muscles being used, it is not enough. Resistance needs to be applied throughout the entire body so you remove fat and increase leanness in all or most of the muscles.

Resistance exercise occurs when you apply sustained or repetitive strain (resistance) to muscle. The most effective way to create resistance against the muscles and thus produce predictable results is a properly applied weight-lifting program.

The Language of Resistance Movement Through Weight Training

The world of resistance weight training brings with it its own unique and special vocabulary. Such terms need to be defined before a proper understanding of the weight resistance program can occur. They include the following:

   1. Repetitions (or Reps): In the vernacular of weight training, a repetition is defined as how many times you do the specified exercise. If you lift a weight 12 times, that is 12 repetitions, or "reps."

   2. Set: A set is how many separate times you perform the repetitions of the exercise. For

instance, three "sets" of 12 repetitions is performing 12 repetitions, three separate times.

   3. Failure: Doing an exercise until "failure" means performing a "set" until you literally cannot perform even one more "rep."

   4. Quick Set Programs: These allow you to get a workout in for an individual body part in as little as three minutes. This is the ultimate way to perform resistance training. These routines can be as simple and as short as you need them to be in order to fit them into your schedule or level of motivation on any given day or week. This program can also be performed more or fewer times per week, dependent on how quickly you desire to make changes to the muscles of your Body By God. This actually creates the possibility of knowing you will not only exercise consistently this week, or for the next 90 days, but forever.

Due to the type of adaptation the body must make while performing Quick Sets, you are able to create significant changes in the composition (body fat percentage and muscle tone) of a body part within three minutes.

Busy moms, overworked businessmen and businesswomen, or students on a tight time schedule can still be extremely effective in their lives and get in shape all at the same time. Using the Quick Set Programs for three-minute body parts, many patients, clients and friends -- including me -- have been able to maintain busy schedules, a high quality family life and find plenty of leisure time while still being in the best shape of our lives.

These routines can be used to increase the intensity of your workouts, shorten your workout times, and very safely speed up your results. They are designed so anyone can perform them and make great changes to their Body By God on any level. Whether you are a retired grandma or an aspiring Olympian, there is a plan for you.

Types of Quick Sets

    Decline Set

    * Pick one exercise and do it for 8 -- 12 repetitions until failure

    * Rest 5-6 seconds

    * Lower the weight by 5 -- 20 pounds and do the exercise again for 6 -- 8 repetitions until  

      failure.

    * Rest 5 -- 6 seconds

    * Lower the weight by 5 -- 20 pounds again and do another 6 -- 8 repetitions until failure

    Pause Set

    * Pick one exercise and do it for 8-12 repetitions until failure

    * Rest 5-6 seconds

    * Using the same weight, do the exercise again until failure

    * Rest 5-6 seconds

    * Repeat this process until you cannot do the exercise for more than 1-2 repetitions

Even with exercising each body part 1-2 times a week, your total time investment can be as little as 4-8 hours of resistance exercise for an entire month. Not much to ask to keep the only body you will ever have well.

    Dr. Ben Lerner, Dr. Greg Loman and Dr. Rob Schiffman have three of the largest chiropractic centers in the history of the chiropractic profession. Their organization, Teach The World About Chiropractic, teaches a high-tech, vitalistic chiropractic approach to wellness care. They also teach a God-centered lifestyle through Dr. Lerner's New York Times best selling book, Body by God: The Owner's Manual For Maximized Living.

    To find a chiropractor they have trained, visit their provider page on their Web site, or e-mail them.

    Another wonderful group of chiropractors are those associated with the Chiropractic Leadership Alliance. You can find chiropractic physicians close to you by going to their site.

Dr. Mercola's Comment:

After meeting Dr. Lerner earlier this year, I'm convinced he is an authentic leader in the health field. He is incredibly fit and nearly made it into the Olympics as a wrestler. His passion is to improve other people's health.

Through his work with thousands of patients he discovered a proven pathway to build health instead of merely treating disease, which is a major part of my vision for this Web site.

His book, Body By God: The Owner's Manual for Maximized Living, is an excellent resource for anyone looking to improve his or her health through the following principles:

    * Maximizing your life

    * Nutrition

    * Exercise

    * Stress management

    * Time management

Visit Mercola.com for health news and information you can really use, and sign up for the free twice weekly Mercola e-newsletter today at www.mercola.com

You can sign up for Dr. Mercola's newsletter at his web site.  http://www.mercola.com/