SOMETIMES

 LESS is MORE

BUT

NOTHING

is a DISASTER!!

Jay reads, he shares....  "...... more does not always mean better when it comes to the health benefits of exercise, and raise questions about the intensity and duration of physical activity at different times of life." Research by German scientists found overdoing high intensity exercise may actually increase the risk of death from a heart attack or stroke in those with existing heart disease. And a Swedish study, also published online in the journal Heart, suggests that young men undertaking endurance exercise for more than five hours a week may increase their risk of developing an irregular heart rhythm in later life. After taking account of other influential factors, the most physically inactive were around twice as likely to have a heart attack or stroke as those who were regularly physically active. And they were around four times as likely to die of cardiovascular disease and all other causes."1 "Better verbal memory and faster psychomotor speed at ages 43 to 55 years were clearly associated with better cardiorespiratory fitness 25 years earlier." 2 For the scientifically minded: HEART article 1  HEART article 2   source 1  source 2  Jay's BOTTOM LINE: As always, consult with a physician before you start or significantly alter any exercise program. You should be doing cardio 3 - 5 days a week for no more than one hour each day. You also need to do strength / resistance exercises and flexibility and balance exercises. And of course eat a balanced nutritional diet.

YOUR TIME IS PRECIOUS; DON’T WASTE IT!

I’ve already written that LESS is MORE.  The key to successfully implementing the less is more principle is by cranking up the intensity. That’s because cardiovascular exercise relies on frequency, duration and intensity for effectiveness.  Both frequency and duration are about time, and none of us has enough time. So don’t waste it.  The only variable left is intensity.  So how do we increase the intensity?

Your heart rate is the best way to judge intensity:

The traditional formula (the latest formula takes into account a person’s resting heart rate and has results that vary slightly from the traditional formula presented here) used to calculate target heart rate zones is:

220 minus your age = 100% (maximum heart rate)

For example:  a 35 year old’s maximum heart rate is:
220 - 35 =  185.0


Many people who exercise regularly often workout at a moderate intensity level.  Moderate is defined as 60% - 70% of the maximum.  In our example the moderate range; 60% - 70% of the maximum 185.0 is 111 – 129.5.

A high intensity level falls between about 75 - 85% of your maximum heart rate.  At this level exercise feels challenging and leaves you too breathless to talk much.  For our 35 year old, this is a range of 139 – 157.

Read this before you STRETCH 

Warm muscles, tendons, and ligaments are more flexible and stretch more easily; stretching cold muscles can cause tears. If you have been following my blogs you’ll know that I have quoted Jillian Michaels as saying you should conclude your workouts with a stretching routine.

Light stretching can be done to start the routine; but only AFTER you have warmed up. Warm up routines that utilize several body parts are better than those that focus on just one or two body parts.
Stretching can also be done in between weight lifting sets.

• Stretches should always be gradual and gentle. Don’t rush through the stretching routine.  Stretch only to the point of resistance; if the stretch hurts, you’re pushing too hard. There should be mild tension; not pain.