If You Aren't Using This Type of Exercise You Are Missing Out Big Time

re: If You Aren't Using This Type of Exercise You Are Missing Out Big Time

ratboy83 — Fri, 31 Oct 2008 16:09:51 GMT

interval training is indeed benficial but i doubt that such a training regeime would be compatible with dr mercola's recommendations on eating according to metabolic typing. a person deemed to be a "protein type" would be consuming insufficient carbs to sustain a regular high intensity traning programme. the higher the training intensity, the greater the percentage that energy is delivered from carbs over fat. this leads to glycogen depletion to varying extents (depending on the duration of the work out). there are two ways to replenish this depleted glycogen: via gluconeogenesis in liver (amino acids are deaminated to yield glucose), or from dietary carbohydrate. research has shown that without sufficient carb intake post exercise, recovery is slow between work outs. This is because although the body can make glucose from proteins in the liver, the rate at which it can do this is SLOW. the only viable option therefore is through dietary measures. a "protein type"'s diet would fail to supply such dietary carbs in sufficient amounts and instead force the body to overly rely on gluconeogenesis to (slowly) replenish glycogen reserves. Attempting to exercise regardless of the envitable incomplete glycogen repletion would lead to premature fatigue.
the consensus in the sports nutrition world is that carbs are essential for high intensity exercise and can be effectively utilised pre exercise (carb loading), during (30-60 grams delays fatigue by 30-60 minutes when used at isotonic concentrations), and after (for quick and proper recovery). fat on the other hand can not sustain high intensity exercise (fat cannot be utilised through glycolysis) and studies conducted at a sufficient exercise intensity (above around 65% VO2 max) have shown that high fat, low carb diets administered on a chronic basis fail to have any ergogenic benfefit and those administered on an acute basis do not only fail to improve performance but actually impair performance.

re: If You Aren't Using This Type of Exercise You Are Missing Out Big Time

paragonx — Tue, 07 Aug 2007 17:04:30 GMT

I'm in the process of obtaining the 'PACE' workout book but I'm wondering if the following qualifies as a high-intensity, fat burning, workout that Dr. Mercola is advising? I have access to a track and weights at my gym so I was going to do the following:

Sprints (30 second intervals) followed by 4 minutes of light pedaling on bike, 4X repetitions - Total time around 18 minutes.

One set of 15-25 dips (or to exhaustion) followed by 3 minutes of rest.
One set of 60 pushups (1 minute) followed by light stretch/end of workout.

By my calculations, this simple workout would last around 25-30 minutes in duration. Is this too good to be true? I honestly would feel 'gulity' about the rest between the high-intesity sets but I guess this is what is being advised? Do you think I have a legitimate workout here and is this what this new study is advocating?
Would love to see your workout examples of this principle in action also. Thanks!

re: If You Aren't Using This Type of Exercise You Are Missing Out Big Time

trainerboy — Tue, 10 Jul 2007 22:01:43 GMT

Has anyone heard of the anaerobic threshold? At some point during exercise, the body's demand for fat as fuel outpaces the ability to deliver it. We have a finite amount of oxygen that we can intake. (VO2 max) fat of course requires oxygen for metabolism. When we reach that level, the body switches over to pure sugar burning. (glycogen, or stored glucose) It is the easiest fuel for the body to burn. When we deplete our stored glucose during high intensity cardio, we experience exhaustion, and an overstimulated appetite. The key to burning more fat during cardio is to find your anaerobic threshold, and design a program that lets you approach your AT, and cross over it for very brief periods. (intervals) The rest of your workout should be under your AT. The "bronze method for determining your AT is the heartrate 220 minus your age X 85%. This method is not the most accurate, it's an estimate. Testing equipped facilities are available to determine exactly what your AT is. Most people do cardio at a steady pace well beyond your AT.

re: If You Aren't Using This Type of Exercise You Are Missing Out Big Time

ebatycki — Mon, 28 May 2007 23:50:56 GMT

I want to read this book, Dr Mercola. But it's expensive ($50 Canadian) and I can't be jumping into buying things because I'm a student on a tight budget.

Can you give us some chapter previews of this book so that I know it's not all just theory?

re: If You Aren't Using This Type of Exercise You Are Missing Out Big Time

Gatto — Fri, 18 May 2007 10:01:02 GMT

Like Dr. Mercola I love playing tennis. It's so important to choose an exercise you like (if possible). Getting older now I'm getting away from playing singles. Playing doubles you can still run about like mad, if you want to, and I find there is not such a competitive atmosphere and thus it is more relaxing. Interval training now, whether it's good depends on the way you do it and on your age. I found a nice compromise. I remembered that in my youth, when I had to go back home through the whole (big) city late in the night, when no tram was going any more, I did some running from one to the next corner, and then walked to the next corner - always alternating. I was so surprised how fast I got home - around 12 ks. Now I do the same thing on the soft grass in my 20m garden. One way running, back walking (more or less fast). Again I save so much time! And I always have the feeling: that was an effort without an effort, so that I'm allways looking forward to the next time. I hope, that this is something, that some of you guys might appreciate to do as well.

re: If You Aren't Using This Type of Exercise You Are Missing Out Big Time

Stephen Burgio — Thu, 17 May 2007 13:22:13 GMT

This type of exercise closely mimcs what our ancestors did on a daily basis. Chasing prey and running away from predators. Our bodies have been finely tuned and we keep them in the best possible shape by doing what humans have been doing for thousands of years. Just because people haven't had to do this type of work for the past few generations doesn't change the fact that what benefitted us as for thousands of years will still benefit us.

re: If You Aren't Using This Type of Exercise You Are Missing Out Big Time

GeoJeff — Thu, 17 May 2007 03:23:32 GMT

Welcome to the party Dr. Mercola. I've been lifting Kettlebells since they were popularized in the U.S. by Dragondoor and Pavel six or so years ago and really love working with them. Stephen Seiler PhD. has an excellent web site on working intervals into your conditioning regime. My favorite quote from his web site is "Train too hard on the easy days, and soon you will be training too easy on the hard days!", which illustrates the importance of cycling intensities on a weekly and monthly basis. Interestingly, it was on the Dragondoor discussion forum about 8 years ago that someone was talking about this great health web site over at Mercola.com. I've been hooked ever since.

re: If You Aren't Using This Type of Exercise You Are Missing Out Big Time

healthstar — Wed, 16 May 2007 18:12:34 GMT

I have been a fan of interval training for years. I highly encourage people to use interval training when they exercise. It is the best way to get the most out of your workout.

Mirdza
Helping People Lead Healthier Lives
http://www.MirdzasHealthSite.com

re: If You Aren't Using This Type of Exercise You Are Missing Out Big Time

moo_203 — Wed, 16 May 2007 16:50:46 GMT

does anyone have a suggestion or two about how to NOT burn too many calories and still get the benefits of excercise? i have been eating a very low whole grain no sugar diet for the past year and have improved my health so much and lost a total of 20 pounds. have lowered my b/p to normal and good cholestrol levels, etc. i'm 5'2' 115 and find when i do my fast walking i tend to lose weight which i do not want to do. everyone says i'm too skinny but i feel great, but do not want to lose any more weight.

re: If You Aren't Using This Type of Exercise You Are Missing Out Big Time

heiblum — Wed, 16 May 2007 16:13:40 GMT

when trying to do interval running, i developed heart irrithmia, namely, irregular beat. i was told by my dr. that usually there is one cell that determineds the beating of the heart, and when you reach you max. pulse, other, dormant, cells, may take over and confuse the pulsating train.
any opinion?

re: If You Aren't Using This Type of Exercise You Are Missing Out Big Time

Margaret Sattasiri — Wed, 16 May 2007 01:45:25 GMT

This news is great as I have slowed down always not because I thought it was beneficial but not to over do it as I am 64 yrs old. Thanks for sharing as now I can continue doing so without feeling guilty that I am not doing my best. Cheers to you all who are sharers and carers! Margaret S.

re: If You Aren't Using This Type of Exercise You Are Missing Out Big Time

samurai — Tue, 15 May 2007 15:47:50 GMT

Phooey--
Could you please give me more details on the whereabouts of your article?
I absolutely agree with this article. I belong to an awesome gym here in Dallas, Texas. They teach you about Anaerobic threshold, and I am ASTOUNDED ON THE PHYSICAL AND EMOTIONAL RESULTS. Wow!!! How great I feel!!!!!!
When you have a workout using the anaerobic technique, some organic green tea and healthful diet who in the hell would need drugs or alcohol???? (I include SSRI's in the mix of bad drugs)
Thanks so much Dr. Mercola for all of your great articles and advice. We need a follow up on what you are going to do with those fishheads at FOX!!!!!!

re: If You Aren't Using This Type of Exercise You Are Missing Out Big Time

drasw — Tue, 15 May 2007 09:42:09 GMT

After studying lactate training levels you learn there are many ways to interval train. The most common is to sprint with periods of rest. However the best for most people is to walk and do strength training as the higher intensity aspect of the interval. Years ago I invented the HealthVest (www.healthvest.com) which is the ideal wearable, portable exercise device for interval training. You simply use the HealthVest for the higher intensity strength training aspect by working every muscle group for varying intervals with the resistance tubing while you walk, then on the low intensity or rest periods just walk without using the resistance tubing. If you are a runner the same applies. Jog for an interval and then use the HealthVest and walk for an interval. This gives you the interval training, your strength training and even some Vit D since you can do it outdoors. Dr. Alan Weinstein

re: If You Aren't Using This Type of Exercise You Are Missing Out Big Time

Bridestein — Wed, 09 May 2007 16:04:50 GMT

My major obstacle to effective exercise seems to be my lung capacity, or rather lack thereof. I recently discovered that I am what is known as a "shallow breather" (which hopefully was beneficial when I lived in the smog and smoked cigarettes), but causes me to become out of breath before my muscles get a real workout. I'm not sure what to do about this. Does anyone know of a good source for deep breathing exercises? Thanks.

re: If You Aren't Using This Type of Exercise You Are Missing Out Big Time

Witch Doctor — Tue, 08 May 2007 05:00:11 GMT

Has anyone heard of "roving"? I read about it when I was a teenager. You walk until the "spirit moves you" to run. Run until it's unpleasant, then walk. When your energy returns, you run again. That's all. Over time, you run more, and walk more or less as you prefer. Running will typically be at a faster gait than jogging, less jarring to the joints. No distance requirement, no pressure. This probably has a new name, now.