Hgh Topic
Exercise
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Publisher: Dr. David Orman
http://www.hghplus.net (c) 2003 DMI
Vol.2, No 6. February 9, 2004 _/_/_/_/_/_/_/_/_/_/_/_/_/_/_/_/_/_/_/_/_/_/_/_/_/_/_/_/_/_/_/_/_/_/_/_/
Greetings and Welcome to the Optimal
Health eNewsletter!
Say the word exercise and you will
get a wide range of reactions. "I cannot start my
day without it!" "It is the worst thing ever created!"
These are a couple of examples. No one however,
will argue the benefits of proper exercise. With
the significant rise in obesity in America, proper
exercise is no longer an "option" but rather is
a MUST. There are countless types of exercises.
What is the best? The one(s) that you like is/are
the best for you. When interest is high, motivation
is high. When motivation
is high, all things are possible. ================================================
Are you involved in sports? Starting an exercise
program? Weight loss program? BodyQUICK is a must
for you! Go to www.sportsnutritiongroup.com for
more info.
================================================
There are certain ways to exercise and we will discuss
the major ones here.
1. High Intensity. For those individuals
who have been on an exercise regimen and are looking
to increase strength or speed, this is the ideal.
It is not for beginners. The themes here are heavy
weights, low repetitions and small amounts of time.
Using weight training as an example, take 80-90%
of your maximum amount and use the 3/5 rule. Do
3 to 5 repetitions, 3 to 5 sets with 3-5 minutes
rest in between for 3 to 5 major exercise. Major
exercise would be dead lifts, squats, bench presses
etc., exercises that involve as many muscles as
possible to complete the movement. Total training
time should not exceed 45 minutes and most of the
time will be completed in less than 30. You will
find tremendous increases in strength and power
using this principle.
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2.
Sport Specific training. If you are a swimmer, your
training should be 90% swimming. If you are a runner,
90% of the focus should be running. You train for
your sport by doing it as much as possible. This
may sound obvious but it is amazing to see for example
baseball players spending more time in the gym than
in the batting cage. Break down the various components
of your sport and focus on the details. Once the
details are "mastered," put the pieces together
and practice the whole action.
3. Training
in the Zone. For most people, this is the area
to focus on. It is ideal for general fitness and
the best for weight loss. It is best to use a heart
monitor for this. (A quality heart monitor is around
$100 and worth the investment.) Use this formula
-- take the number 180 and subtract your age. This
will give you the number "X." Subtract 10 from "X"
and this is "Y." Between "X" and "Y" is your ideal
training range. What ever exercise you are doing
stay between this range. For example, a 40 year
old person ideal range would be: 180 minus 40 equals
140. 140 minus 10 equals 130. Their pulse should
stay between 130 and 140. Why? When a person exercises
in this range, they utilize fat as the major source
of energy. When training at a higher heart rate,
glucose is the major source of fuel. The body stores
around 2000 units of glucose as fuel, while fat
source is around 160,000 units. When you training
using this method, you become a fat-burner (vs.
glucose burner). You will be pleasantly surprised
not only by the (fat loss) results, but by the easy
at which exercise is done.
I dare say you may actually enjoy
it. Or at least the results!
Until next week.
To your health,
Dr. David Orman
