The Major Exercise Mistake I Made for Over 30 Years...
The Major Exercise Mistake I Made for Over 30 Years…
October 4, 2014 Updated: February 9, 2016
A recent study shows that ten minutes of brisk exercise triggers metabolic changes that last at least an hour. What’s more, the more fit you are, the more benefits you will get.
Researchers measured biochemical changes in the blood of a variety of people. Metabolic changes that began after 10 minutes on a treadmill still were measurable 60 minutes after people cooled down.
“Checking a metabolite of fat breakdown, the team found people who were more fit — as measured by oxygen intake during exercise — appeared to be burning more fat than the less fit … The extremely fit — 25 Boston Marathon runners — had ten-fold increases in that metabolite after the race.”
However, there’s more to exercise than what this study presents.
Knowing what type of exercise creates the greatest beneficial biochemical changes can make a huge difference in your health.
The science of exercise has come a long way over the past decades. We’re constantly discovering new information and details about how exercise creates the health benefits we typically associate with it, and more importantly, how we can exercise more efficiently and effectively to maximize results.
In this article, I will discuss an uncommon exercise technique that can make a dramatic difference in your health, and why.
But first, the study summarized above essentially confirms what I’ve been stating for years: that exercise is a key player for controlling your blood sugar and normalizing your insulin levels.
I actually view exercise as a drug with regard to being properly prescribed and having proper dosage. And it’s one that you can readily substitute for some of the most common drugs used today for things like diabetes, heart disease and depression. All of these conditions will improve with exercise and with the help of an experienced natural health care clinician.
How Exercise Changes Your Biochemistry
In this study, the researchers measured the biochemical changes that occur during exercise, and found alterations in more than 20 different metabolites. Some of these compounds help you burn calories and fat, while others help stabilize your blood sugar, among other things.
Essentially, being of a healthy weight and exercising regularly creates a healthy feedback loop that optimizes and helps maintain healthy glucose and insulin levels through optimization of insulin receptor sensitivity.
And as I’ve explained on countless occasions, normalizing your insulin levels is the most important factor for optimizing your overall health and preventing disease of all kinds, from diabetes, to heart disease, to cancer, and everything in between.
It runs neck and neck with vitamin D as the two most important physical elements that you can do to improve your health.
This is also good news for those who are out of shape or overweight, because although it may take a little longer for you to correct your biochemistry, this same positive feedback loop will continue to create ever increasing health benefits as you persist and get fitter and leaner.
Best of all, just 10 minutes of BRISK exercise led to beneficial biochemical changes that were still measurable an hour later. And this is where what I have to say next comes into play.
Increase Your Exercise Benefits by Ditching Traditional Aerobic Cardio
Walk into any gym and you’ll see most of the people crowding around the aerobics equipment, but there’s actually a way to exercise that is FAR more effective than aerobic exercises like walking or running on a treadmill or elliptical machine for an hour, and it’s called Peak Fitness.
Later, I will review all the types of exercise needed for a truly comprehensive routine, but first I want to explain just why Peak Fitness is so essential for your health, and how you can benefit from this particular style of training in ways you cannot get from ANY other type of exercise.
I’ve been trying this out for a several months now and in the first three months alone I dropped five percent body fat without ever touching a treadmill.
But boosting fat burning is just the beginning.
The NEW Peak Fitness Program
Dr. Al Sears first introduced me to his PACE concept but I always found his material too general and non specific and no information on the use of this exercise for growth hormone. I really started to understand this when I met Phil Campbell at a fitness camp earlier this year in Mexico. He wrote the book Ready Set Go which details how these exercises for super-fast muscle fibers can increase growth hormone.
So that is the history and what we sought to do is to provide the material in a digestible format, just like we do with the medical news, to provide you with a simple to comprehend guide that can explode you into fitness and health. In addition the the peak cardio exercises promoted by Sears and Campbell, we are seeking to promote a holistic approach to exercise.
You would repeat this cycle for a total of eight repetitions. These cycles are preceded by a three minute warm up and two minute cool down so the total time investment is about 20 minutes.
It has been my personal experience that using this approach is far more effective than traditional cardio for a number of reasons that I will describe below. I was able to use this to help me lose over ten pounds of body fat and get my percent body fat down to 12 percent, but my goal is single digits.
The intensity is absolutely individual. For some it may be as simple as fast walking alternating with slow walking.
You can improvise it into just about any type of exercise, and you really don’t require a gym membership or any equipment to do it. If you do have access to equipment, using an elliptical or recumbent bike work really well.
One of my favorites is to use a recumbent bike. It is extremely challenging, and I enjoy that! This is the one I chose and am personally committed to, but the alternatives are almost limitless.
They key is to push your heart rate into that training zone for 30 seconds and then recover slowly for 90 seconds.
We call it “Peak Fitness” because if you graph your heart rate, you will see that it peaks 8 times during the workout.
Exercise to Increase Your Levels of the “Fitness Hormone”
One of the major reasons I am so enthusiastic about Peak Fitness is that it can actually increase your growth hormone level.
Yes, I realize that many athletes are injecting this illegally to achieve fitness, but it is expensive and fraught with side effects.
Peak Fitness exercises, on the other hand, can actually cause your growth hormone to increase naturally, without any of the expense or side effects.
In order to better grasp the benefits of Peak Fitness exercises, you first need to understand that you have three different types of muscle fibers: slow, fast, and super-fast. And only ONE of these muscles will impact your production of a vital hormone called HGH, or human growth hormone, which is KEY for strength, health and longevity.
Currently, the vast majority of people, including many athletes such as marathon runners, only train using their slow muscle fibers, which has the unfortunate effect of actually causing the super-fast fibers to decrease or atrophy.
In fact, neither traditionally performed aerobic cardio nor strength training will work anything but your slow muscles. These are the red muscles, which are filled with capillaries and mitochondria, and hence a lot of oxygen.
Next you have the fast type of fiber which is also red muscle, and oxygenates quickly, but is five times faster than the slow fibers. Power training, or plyometrics burst types of exercises will engage these fast muscles.
The super-fast ones are the white muscle fibers. They contain far less blood and less densely packed mitochondria. These muscle fibers are what you use when you do anaerobic short burst exercises.
High intensity burst cardio is the form of exercise that will engage these super fast fibers. They’re ten times faster than slow fibers, and this is the key to producing growth hormone!