by Clifford V. Morris, M.D.

 

OLYMPIC INSPIRATIONS

December 2008

 

 

My observation of people in general is that we desperately want to take a break from our hectic, overscheduled lives to get that exercise in—but not right now because it's just not the right time.  We know that exercise on a regular basis can be a source of liberation which is right under our noses.  So what are some helpful tips to move you closer to that liberation?  Below are some general thoughts from our USA Olympians that I hope will inspire you to get started.  Remember . . . you are exercising the most important muscle in the entire body which is the heart.  Enjoy it and enjoy the process.

 

1.  If you're not having fun doing what you're doing, there really is no reason or incentive to do it, right?  Therefore the key is finding an activity that is fun and suits your personality.  It should open you up to new possibilities for personal, physical, psychological, and even spiritual growth.

 

2.  As you change the way you view the world, the way you view the world changes.  If exercise means pain and suffering to you, there is not an exercise in this world that you will likely enjoy for an extended period.  Change your view to one that is more positive and energizing, and the activity itself will take on a new life of its own.

 

3.  Don't be afraid to take risks that take you out of your comfort zone.  This is the best way to discover new activities that you never knew existed.  Trust your instincts and follow your heart.

 

4.  A workout doesn't always mean just going to the gym.  It can be going out on a trail in the back of your home with your fiancé and the dog.

 

5.  Start small and dream big!  Then take one step at a time.  It doesn't happen overnight.  Have goals and move gradually into a routine that fits your personality.

 

6.  Fitting in exercise with the kids and your schedule can be challenging.  You don't have to commit to a full-on workout.  Get in a few sit ups after a shower.  Every little bit counts.

 

DAYLIGHT SAVINGS TIME CAN SAVE YOUR LIFE

November 2008

Daylight savings time could save your life.  A new study in the October issue of The New England Journal Of Medicine suggests that if you were lucky enough to get an extra hour of sleep when the clocks were turned back during daylight saving time, you had less of a chance of having a heart attack compared to those who did not get that extra hour of sleep.  The researchers in Sweden examined the impact of daylight saving time on heart attack rates in that country.  They discovered a 5% increase in heart attacks in the first 3 workdays after clocks were set ahead for the beginning of daylight saving time in the spring.  There was a similar decrease on the Monday after clocks were set back for the end of daylight saving time in the fall.  The phenomenon could be explained by reduced stress associated with getting that extra hour of sleep during the weekend which ultimately could be protective.  Others emphasis that it you can’t just focus on the amount of sleep people get.  That quality of sleep is equally important.  There are an estimated 70 million Americans that have sleep problems with 40 million suffering from chronic sleep disorders who might not benefit from daylight saving time.  Therefore it should not be assumed that people who lose one hour of sleep will have a heart attack.  However this study, and several others like it, point to the importance of the recommendation of 7 to 9 hours of sleep each night (from the National Sleep Foundation).  Sleep well!

 

AHA Heart Walk Training Tips

October 2008

The AHA heart walk is October 25th!!  Here are some proven tips to help get you ready for this great event!

Tip#1  Stop blaming the world for your health (or lack of it).  The faster you deal with this, the faster you can move onto truly having the capacity to influence your life through the power of your own intentions.

Tip#2  Get a walkman or iPod.  This is essential!  The “monkey mind” is like a child and if you don’t keep it busy, it will constantly remind you of your sore joints, your dry mouth, how hot it is, or any other distraction to throw you off course.  Keep the mind busy with a great playlist of inspiring music or do what I do. . . AUDIOBOOKS.  Go to Audible.com or any other online store and download your favorite novel or webcast to entertain the “monkey mind” during the race.

Tip#3  Start with slow and steady walking/running and gradually build your self confidence within the limits of your body.  When you start to feel yourself getting stronger, you will be even more inspired and motivated to complete the race.  Ultimately it’s not about if you complete the race, it’s about if you showed up in the first place.

Tip #4  Don’t get started too fast.  Try and hold back the first ˝ mile and save it for the last ˝ mile.  With this strategy, you will generally run a faster race, and it is psychologically better to finish strong instead of “just hanging on.”  Most runners start out way too fast and die a slow death near the end of the race.

Tip #5  Work on your kick at the end of the race.  Imagine a runner ahead of you and go about 90% of your best effort while maintaining great form.  You will then have the physiological training and mental confidence need for a great kick at the end.

 

Step-tember

Sept. 2008

This STEP-tember, people are gearing up for 5 and 10K races across the country.  This can be both physically and psychologically challenging.  I have been training for my first 5K now for the last 4 weeks, and I have become very intimate with what is called “the monkey mind”.  The monkey mind is a Buddhist term meaning capricious, or indecisive mind.  When posed with participating in a 5K, the monkey mind says, “A 5K!  You would never make it!”  The monkey mind is so powerful, that it thwarts any attempt to even consider anything physical.  How do you get past this devastating obstacle?  Lao Tzu the great Taoist philosopher once quoted, “A journey of a thousand miles must begin with the first step.” Trying to tackle a 5K race or a weak heart secondary to heart disease is best approached one step at a time instead of trying to tackle the whole beast.  By placing ones focus on this step. . . . .now this step. . . now the next step, it cuts through the dispiriting sway of monkey mind because it keeps one in the present moment instead of being distracted by the non-existent future or past.  You could then place all of your intuition and energy into each and every step.  Therefore focused on the individual steps and the results take care of themselves.  This could be the completion of a 5K or healing from a heart attack through cardiac rehab. 

STEP-tember is a great time to prepare for the annual American Heart Walk and the Hopewell 5K River Run/Walk which will both happen October 25th 2008.  These events are open to all people regardless of your athletic ability, size, handicap, or MONKEY MIND.   I would encourage all VCS employees and patients to deny the monkey mind by showing up.  As you will find out, it is not about the race or your physical prowess.  It is more likely about your monkey mind.  As always, Exercise with passion!

 

 WALKING MEETINGS: BENEFITS AND SITES

July 2008

The May and June articles introduced walking meetings and elaborated on the nuts and bolts to organizing one.  This final article ties it all together. 

 

MEDICAL BENEFITS

While walking and talking, you are stimulating the release of endorphins, the body’s natural ‘feel good’ hormone.  When you feel good, this has a direct positive effect on the decisions that you make during the meeting.  Healthier thoughts ultimately lead to inspired, enthusiastic ideas.  You also will be more in touch with the actual soul of the matter so that it is addressed head on instead of addressing some peripheral ideas that may serve as red herrings.   Did you know that exercise can actually cause the brain to grow in size?  In his well-known book called “Spark”, Dr. John Ratey outlines scientific evidence that supports this fact.  Brain growth occurs as knowledge and facts are cemented into your memory due to the release of an array of proteins, specifically one called brain-derived neurotrophic factor (BDNF).  This is also known as miracle-gro for the brain because it stimulates brain cells to grow and move closer together.  The cardiovascular effects include the improving endothelial function and blood pressure lowering.  Bringing the cardiovascular system in line with the brain creates a powerful union ready to tackle the business decisions of the day.

 

WHERE TO HAVE WALKING MEETINGS

Settings such as outdoor parks or city-wide walking trails are inspiring.  Indoor walking meetings can also be great if the walking area is large enough.  A small group of 5 can be more spontaneous than a larger group of 15.  Include stops along the route to make important points such as statues, libraries, or monuments.  Each stop should represent a transition from one topic to the next.  Be creative!  For example stopping at a bridge could represent a ‘bridging point’ between two topics at hand.

I personally have conducted several walking meetings and have found them effective.   I can be reached at docmo3@aol.com for more details.   

 

THE NEW MEETING ROOM:  WALKING MEETINGS

JUNE 2008

 

Bummed because you have to work during a gorgeous spring day? Well, all of that is about to change.  Last month I introduced the concept of the WALKING MEETING as a vibrant and energetic method to combine fitness with business!  The June and July newsletter articles will delve into what it takes to have a productive walking meeting while burning off a few calories. 

 

THE PURPOSE OF THE MEETING

The goal of a walking meeting is to educate and inform, enhance creativity, build social skills and team spirit, solve important problems or make tough decisions, and to build in productive fun into the busy workday.

 

WALKING MEETING ESSENTIALS

  1. Well planned place to walk both indoors and outdoors.
  2. An agenda with one or two topics of discussion.
  3. One or more leaders who are familiar with conducting a walking meeting.
  4. Sticky pads and something to write with for all participants.
  5. Willingness to step outside the box.

 

HOW IT WORKS

Announce the walking meeting ahead of time to build anticipation and so that everyone can wear comfortable shoes. Choose a walking course that is preferably outdoors, but can also be indoors if needed (for bad weather).  The leader begins the walking meeting by opening up the topic at hand, then allowing the participants to offer their thoughts and opinions freely.  While walking, jot down any major words or thoughts on the sticky pads.  Once the walking meeting is over, meet once again at a table to record and process all thoughts that came from the meeting.  Now pick the best ideas from you different choices. 

 

The July article will discuss health benefits of walking meetings and various situations where walking meetings can be used.  You will be amazed at how versatile the walking meeting can be.  Welcome to the new meeting room!

 

BOOST JOB PRODUCTIVY AND HEART HEALTH

May 2008

 

The great philosopher Aristotle was said to walk about the Lyceum of ancient Athens as he taught or discussed philosophy.  Thus he founded what is known as the Ancient Greece’s Peripatetic School of philosophy.  Other great scholars and poets such as Kant and Hegel also walked while teaching.  Today’s version of these philosophical walking sessions is called a WALKING MEETING.  If walking inspired the productivity of these great people, it can benefit you also.  With spring here, it is never a better time to add walking meetings to your fitness routine.  The next two newsletter articles will be dedicated to the proper way to create this productive teambuilding experience.

 

WHY DO A WALKING MEETING?

The main advantages of starting regular walking meetings include the following:   

  1. Educate and inform about the topics at hand.  Different experts/leaders can speak at different locations along the walking route to dramatically bring out important points.
  2. Problem solving is enhanced by physical activity (thinking on your feet).  Studies have shown that walking improves ones creativity while strengthening the affinity between neurons in the brain.  This dynamic process is called long-term potentiation, and it involves building tighter connections between neurons which facilitates learning and creativity.
  3. Walking meetings are a great way to socialize and build team spirit while getting your work done! 
  4. Walks can help resolve conflicts and reduce stress in the workplace when done in pairs or small groups.  In larger groups it can strengthen team interactions to generate solutions to problems at work.

 

Meetings no longer have to feel like a waist of time.  Walking side by side cuts through hierarchal and status distinctions at work.  Therefore participants are at ease during the meeting.  There is evidence to support the fact that learning is actually enhanced by combining the information that is presented in the meeting with physical activity.

 

HOW IS IT DONE?

Stay tuned to the June addition of the VCS newsletter and website to get details of how, where, and when to have a walking meeting.  It will include planning suggestions, exciting locations for the meeting, and other fun and titillating ideas to add sparks to your work week while building a healthy cardiovascular system.

 

COOL WALKING FACTS

                                                             APRIL 2008                                                            

 

Heart disease is the number 1 killer in America.  Did you know that physical inactivity doubles your risk of heart disease?  Therefore, the American Heart Association has launched a national campaign called the National Start! Walking Day on April 16th 2008.  Across the nation, employees are encouraged to wear sneakers to work and participate in a 30 minute walk during the day.  These life-saving 30 minutes be can divided throughout the day i.e. 15 minutes in the morning and 15 minutes at lunch, or they can be taken all at one time.  Here are some interesting walking facts to contemplate as we get closer to this day.   

 

  1. Just one hour a day of walking can add 2 hours to a person’s life.
  2. Attention smokers!  Just 5 minutes of intense exercise can fend off cravings for fifty minutes and double or triple the interval to the next cigarette.  Worried about nicotine withdrawal?  Exercise sharpens thinking to ward of the withdrawal symptoms such as impaired focus.
  3. To burn off 1 plain M&M (4.3 calories), you would need to walk the full length of a football field.  It takes a 75 pound person roughly 220 steps to burn 1 calorie, so to burn one M&M, they would need to go about 880 steps.
  4. Walking an extra 20 minutes each day will burn off 7 pounds of body fat per year.

 

Life is too short.  You wealth IS your health.  In order to be the most effective office worker, parent, spouse, or friend, you must have your health in order.  Taking out 30 minutes for yourself is the best way to send a message to the world that you care. So grab your walkman, your friends, or colleagues on April 16th and hit the road.  Then take this experience on into your personal life at least 5 day out of the week in accordance with the American Heart Association guidelines.  More information about the Start! Program is available at http://www.americanheart.org/presenter.jhtml?identifier=3040791.

 

NEW YEARS RESOLTIONS FAILED?

March 2008

 

Fact:  The top 3 New Year resolutions according to a survey conducted by Franklin Covey are:

  1. Get out of debt or save money
  2. Lose weight
  3. Develop a healthy habit (like regular exercise and/or healthy eating)

That same survey found that almost 40% of people break their resolution by January.  But wait, it get’s worse.  78% of all New Years resolutions fail to come to fruition.  That’s right. . . .78%!!  Read further to discover 3 factors which are essential to heart health for 2008.  The concepts are derived from Eckhart Tolle’s book, “A New Earth”.  They include acceptance, enjoyment, and enthusiasm.

 

ACCEPTANCE – Ok so you really don’t want to exercise!  It just doesn’t do anything for you.  In this case, pure acceptance of this fact can be liberating.  Through acceptance, you bring peace to the task at hand.  This immediately lowers the resistance to get the activity done.

 

ENJOYMENT – In order to bring enjoyment into the equation, you have to make staying in the present moment the focal point all that you do.  As you increase your ability to stay within the now, the quality of the task at hand increases.  The ‘joy’ in ‘enjoyment’ does not come from WHAT you do, it flows from deep within INTO what you do.  Staying in the moment takes practice.  Use your daily tasks such as typing, talking on the phone, or going to the store as practice sessions for staying in the moment.

 

ENTHUSIASM – This is enjoyment in what you do, plus the added element of a goal or vision.  With a goal, you have structure.  You will feel like an arrow moving toward a target, but enjoying the journey.  Stress occurs when to want to arrive at your goal more than performing the task at hand.  Stress diminished quality, is toxic, and is considered a risk factor for heart disease. 

 

Through acceptance, enjoyment, and enthusiasm, you stand a much better chance at completing your resolutions.  As always, EXERCISE WITH PASSION!

 

THE SUPERBOWL AND HEART DISEASE

February 2008

 

The expression, “That football game almost gave me a heart attack!” could possibly take on a new meaning.  A new study suggests that serious sports fans, who are watching their beloved teams play the big game, face more than twice the risk of suffering a heart attack or some other cardiac event![1]

 

The study focused on the 2006 World Cup soccer match in Germany.   German researchers compared the number of cardiac events that occurred during World Cup matches over a month’s period of time to three control periods when no soccer matches were played.  The researchers found that during six of the seven German games, there was an increase in total cardiovascular events, particularly when the Germans were involved in a dramatic match where the winning goal was scored during the last minute.  Overall the incidence of cardiac emergencies in men increased 3.26 times the average of the control period when the German team was playing.  The average increase was 1.82 times higher for women when compared to the control period.  The researchers blamed emotional stress for the heart problems, but they noted the other factors such as sedentary lifestyles, eating junk food, smoking, drinking excessive alcohol, and getting stressed out by the game could create “the perfect storm for heart attacks”. 

 

Psychological stress is an important risk factor for heart disease but it is often misunderstood AND often disregarded as unworthy for consideration within the realm of the established risk factors for CAD including smoking, hypertension, lipids, diabetes, etc.  Stress impair endothelial function and increases serum markers of inflammation.  It definitely can worsen mortality after a major cardiovascular event.  Angerer demonstrated that patients with CAD and low emotional social support who expressed anger outwardly are at highly increased risk of disease progression, independent of medications of other risk factors.[2]

 

So sports fanatics, particularly those with CAD need to take heed.  You may be betting on more than teams while watching the big game.  Your health could also be at stake.


 

[1] Wilbert-Lampen, U. New England Journal of Medicine, Jan. 31, 2008; vol 358:  pp 475-83.

[2] Angerer, P. J Am Coll Cardiol, 2000; 36:1781-1788,

 

HEART HEALTHY RESOLUTIONS

JANUARY 2008

 

You have heard or said them all haven’t you?  This year I will exercise more often, take better care of myself, etc.  Many times the resolution is about obtaining health in life verses living life healthfully.  Read further to uncover a stealthy side to CV disease that often goes unchecked. 

 

Recently at the American Heart Association annual sessions an exciting study was released demonstrating that regular exercise can actually help repair damaged blood vessels and muscles typically seen in heart failure patients.  Researchers in Germany showed how progenitor cells, a pool of immature cells in skeletal muscle that can divide into various mature cells needed for muscle repair, can proliferate.  Men, average age 56, with moderate to severe heart failure rode an exercise bike at least 30 minutes a day at about half their peak exercise capacity for six months.  Compared to the controlled inactive group, the total number of progenitor cells found in quadriceps muscle biopsy specimens had increased by 109%.  Through adaptation, those progenitor cells differentiating into muscle cells rose by 166%.  Participants in exercise also felt better and increased their exercise capacity 20% during the six month study.[1]  Research has also revealed that regular exercise training is unparalleled in its ability to improve coronary and peripheral blood flow, enhance nitric oxide production, and in recruiting bone marrow cells to the endothelium in healthy patients and those with CV disease, thereby reducing CV risk and improving survival.[2] 

 

The surreptitious aspect of CV disease involves the emotional and psychological aspects of CV disease that can lead to the heart attack or stroke in the first place.  Because emotions are invisible and sometimes ineffable, they go unchecked.   A depressed type A personality can be just as toxic as a diabetic with a candy apple when it comes to CV disease.  Studies have uncovered depression as a reliable risk factor for CV disease.

 

Therefore, your New Year’s resolutions for health should include a strategy for the body, AND MIND.  In essence, you must address both aspects of cardiovascular disease in order to foster true heart health.  The victory is for the whole self, not just your heart.   


 

[1] http://www.americanheart.org/presenter.jhtml?identifier=3050877

[2] Conraads, V.  N Engl J Med.1986;314:605-613.

 

NEW WONDER PRESCRIPTION?

December 2007

 

What if I told you that I had and extremely cheap and highly effective prescription that would lower you blood sugar, weight and blood pressure, decrease your risk of cancer, improve your sleep, cholesterol, libido, and heart health without potentially harmful side effects?  Do I have your attention?  Read further to learn about an evidence-based tool that could change the way medicine is practices regionally and globally. 

 

PRESCRIPTION EXERCISE

In the clinical setting, most patients here that familiar phrase, “Get more exercise” from their doctors.  Detailed discussions regarding physical activity and exercise prescriptions are rarely discussed by the doctor because these extra services are generally not reimbursed.  For this reason, prescription exercise has been severely underutilized. The prescription generally includes specific recommendations including:

            -Type of exercise or activity (walking, swimming, cycling)

            -Specific workloads (walking or running speeds)

            -Duration and frequency of activity or exercise

            -Intensity guidelines (target heart rate ranges or estimated rate of perceived exertion)

            -Precautions regarding orthopedic or other health concerns or related concerns

 

EXERCISE IS MEDICINE!

Exercise is not just for spandex-wearing, muscle heads who wants to look good in a pair of jeans.  The American College of Sports Medicine and the American Medical Association have formed an organization called Exercise is MedicineTM.  This is a long overdue initiative designed to help improve the health and well-being of our nation through a regular physical activity prescription from doctors and other healthcare providers.  Visit their website at http://exerciseismedicine.org/index2.htm to get involved. 

 

If we had a pill that gave us all the benefits of exercise, it would be considered the most revolutionary ‘wonder drug’ of its time.  Every physician would prescribe it, and every patient would be asking for it. The benefits to overall quality of life, and the public good are too great to ignore.  Learn more about prescription exercise and as always . . .EXERCISE WITH PASSION!

 

WALK AWAY FROM COLDS!

November 2007

 

Every wonder why humans get so sick in the winter during the cold and flu season?  If we are exposed to the same viruses and bacteria year round, what happens to make us so susceptible to infections during the winter months?  Answer:  Lack of physical activity in the winter months.

 

Exercise and the immune system.

Recent studies have demonstrated physiological changes in the immune system response to exercise.  Moderate exercise allows immune cells to circulate more efficiently through to body to help kill bacteria and viruses.  With consistent, regular activity/exercise these changes seem more long-lasting.  Studies have shown that those who walk at 70-75% of their maximum heart rate for 40 minutes/day had half as many sick days due to colds or sore throats as those who don’t exercise.   Another study of employee fitness programs showed that people who exercise as little as once a week averaged nearly five fewer sick days annually than those who did not exercise.

 

What should you do to prevent colds this winter?

Moderate exercise 30-60 minutes most days of the week is your best bet.  Exercising at high intensities over a long period of time can actually decrease the immune system.  “Intense” would be daily walking at a heart rate 80% your maximum heart rate which most people don’t do anyway.

 

Wash you hands frequently during the day with soap and water to remove cold germs.  Hand sanitizing gels will do if you don’t have access to soap and water.

 

Meditation/contemplation can produce antibodies against illness and also lift your spirits.  Therefore boosting the immune system may be as simple as putting mind over matter.  Meditation also helps lower blood pressure and heart rate while improving exercise sessions such as weightlifting, Pilates, yoga, or running.

 

You are now ready for the upcoming winter months.  Let your family doctor know NOT to expect you in his office this winter.  As always, EXERCISE WITH PASSION!

 

GETTING OLD?  GET ACTIVE

October 2007

 

 

Great news for older people who thought (or want to believe) that it is too late for them to get started with an exercise/activity program.  Recently, in Circulation, recommendations from the American College of Sports Medicine and the American Heart Association were published.  The major points are that older Americans are the least fit of any age group.  A study of Medicare enrollees revealed that 14% of men and 23% of women were not able to walk just 2-3 blocks.  With this being the fastest growing demographic segment in the US, the impact on the cost of healthcare is astounding!  Therefore, increasing physical activity is imperative.  Here’s how.

 

  1. Strive for a minimum of 30 minutes/day of moderate intensity activity 5 days/week or a minimum of 20 minutes/day of vigorous activity 3 days/week.   Breaking the 30 minutes up into 10 minute intervals is a great alternative.  Examples would be 10 minutes in the morning, then at lunch, then in the evening.
  2. The amounts of activity recommended should be in addition to activities of daily living such as shopping or walking around the workplace.  You might say, “But Dr. Morris, I run after my kids all day long.”  Sorry, that doesn’t count unless it results in moderate or high intensity physical activity.
  3. Balanced exercise has been shown in several studies to reduce the risk of falls by 35-40%.  Flexibility and balance exercises should be incorporated into your routine regimen.
  4. Muscle strengthening activities involving major muscle groups is recommended at least 2 times/week and should include 8-10 exercises at 10-15 repetitions.  If conditions or baseline fitness levels do not permit this level of exercise, maintain regular activity consistent with your abilities and avoid sedentary behaviors.

 

The remainder of the recommendations can be found in Circulation. 2007;116:1094-1105.    Finally, I must add that doing kind things for others is the best exercise for the heart.  Exercise with passion!

 

Obesity Can Be Contagious?

September 2007

 

Can obesity spread like a virus?  Researchers seem to think so.  Earlier this year, a study was published in the New England Journal of Medicine which reports that obesity can be spread from person to person much like a virus.  The study found that when a person gains weight, close friends tend to gain weight also.

 

A study published in the New England Journal of Medicine looked at a large social network of 12,067 people who had been followed for 32 years.  The data was accumulated within data from The Framingham Heart Study.  The study found that a person’s chances of becoming obese were 57% more likely if they had a friend that was obese.  There was no effect when a neighbor gained or lost weight.  Even more startling was the fact that friends seemed to have more influence on this occurrence than family members.  The influence of a friend remained whether the friend was next door, or hundreds of miles away.  The greatest influence was between mutual close friends.  If one became obese, the odds of the other becoming obese nearly tripled.  This could result in what is knows as on obesity epidemic.  Dr. Nicholas Christakis, the principal investigator explained that friends affect each other’s perception of fatness.  When a friend becomes obese, obesity may not look so bad.

 

Ultimately, the final message is not to avoid friend that are obese, because there are plenty of other genetic and social factors that lead to obesity.  Friends are also great for overall health.  Instead, once should be conscious of one of the laws of physics which states that ‘the observed is always influenced by the observer’.  Being conscious of this effect can lessen your chance of becoming obese. 

 

 

SUPERCHARGE YOUR WORKOUTS

AUGUST 2007

In these hectic times, finding time to get some form of cardiovascular fitness is tough.  Therefore, when you do make it to the gym, or when during a brisk walk, it is important to get the most fitness for your exercise buck!  Here are 3 proven suggestions to make the most out of your workouts.

 

KEEP YOUR FOCUS:  Research from Britain suggests that subjects who focus on their biceps while doing biceps curls had significantly more muscle activity than those who thought about other things during the biceps curls.  Therefore be sure that for every time you exercise, try and focus on the muscles being used instead of watching an engaging TV show, or talking mindlessly on the cell.

 

IPOD POWER:  The Weider Research Group found that when trained bodybuilders performed shoulder workouts while listening to an MP3 player, they were able to complete an average of 1-2 more reps per set for all sets of exercises.  This also works for just walking or jogging.  So for great motivation, create a playlist on your IPOD or MP3 of your favorite songs that rev up your adrenaline.  Then let the music take your mind away while you work your body.

 

CREATE SOMETHING BIGGER THAN YOU:  Life is short!  Wouldn’t it be ideal for each aspect of your life to sustain the other?   For instance great health sustains healthy work environments.  Healthy work environments sustain happy employees.   Happy employees return home to create nurturing homes, etc.  In this sense, your workout can be a method to take you to the outer limits of your comfort zone.  When we come out of our comfort zones, in a sense we come out of our ‘selves’.  This can be a source of inexpressible growth on a physical, psychological, or emotional level.  This allows you to ‘take it one step further’, which in turn leads to personal growth.

 

Supercharging your workout helps ensure that you get the most out of your exercise experience in the shortest amount of time.  Until next time, EXERCISE WITH PASSION!

 

Interval Training and Hypertension

July 2007

 

Interval training is broadly defined as repetitions of high intensity work followed by periods of rest or low activity.  When compared with moderate-intensity continuous walking, it has been shown that interval training more effectively increases peak aerobic capacity (VO2peak ) and reduces blood pressure. 

 

Increasing VO2peak                                                                        

The increase VO2peak can be attributable to various factors affecting oxygen consumption such as increased lean muscle mass, the increase in aerobic capacity per unit of muscle mass, increased capillary density, cellular oxidative capacity, and accelerated oxygen extraction rate in muscle. 

 

Lowering Blood Pressure

It has been shown by Blair et al that there is a direct correlation with low levels of VO2peak and the development of hypertension [1].  Nemoto et al also showed that systolic and diastolic blood pressures can experience a significant drop as the VO2peak increases even with short periods of exercise in older people [2].  The decrease in blood pressure translates into a decreased risk of heart disease, renal disease, and stroke.  It is therefore no coincidence that a higher VO2peak correlates with increasing longevity. 

 

Integrating Interval Training With Life

Philosopher Ken Wilber has pioneered a fascinating framework to help us get a comprehensive birds-eye view of the positive effects of interval training.  The AQAL (All Quadrants, All Levels) model is a simple system which shows us how effective interval training influences our bodies as well as the other psychological and emotional wellbeing. As health improves through interval training (the exterior part of us), there is the corresponding improvement in ones emotional and psychological wellbeing (the interior part of us).  That individual then has a direct positive impact on those around them leading to a cultural shift (the interiors of the collective group of people). Cultural shifts then crystallize into tangible forms of reality within society such as laws or rules which may govern that group of individuals (the exteriors of a group of individuals).  The whole cycle then starts all over again with a second individual that is influenced by the societal changes and so on.    

 

High-intensity interval training is a valid method to increasing your VO2peak and lowering your blood pressure.  Hard to believe? I invite you to apply interval training to your own exercise regimen then draw your own conclusions. 

 

[1] Blair SN, Goodyear NN, Gibbons LW, Cooper KH.  Physical fitness and incidence of hypertension in healthy normotensive men and women.  JAMA. 1984;252:487-490.

[2] Nemoto K, Gen-no H.  Effects of High-Intensity Walking Training on Physical Fitness and Blood Pressure in Middle-Aged and Older People.  Mayo Clinic Proceedings  July 2007; Vol. 82; Num 7.


 

SURPRISE!  THIN OUTSIDE - OBESE INSIDE??

June 2007

 

I hope you are all sitting down for this news.  The term, “What counts is on the inside”, has taken on new meaning.  Researchers out of London have revealed that being thin does not necessarily mean you are NOT fat.  There is now proof that the internal fat surrounding vital organs like the heart, liver, and pancreas, could be as dangerous as the more bulging fat seen externally underneath the skin. 

 

Even those people with normal body mass index scores can have surprising levels of fat deposits surrounding their vital organs.  Of the 800 people scanned using MRI machines within the study, 45% of the women with normal BMI scores actually had excessive levels of internal fat.  Among men, the percentage was nearly 60%.  Even some professional models were found to be thin outside, but fat on the inside.  It is thought that the people who are thin outside and fat inside consume too many fatty, sugary foods while not exercising enough to work it off.  Where this fat is distributed in the body is of vital importance.  Scientists are increasingly beginning to think of fat as an organ in the way that it secretes hormones and chemicals that affect the way we think, our moods, and our resistance to insulin.  They contribute to diabetes, hypertension, strokes, and even some cancers. 

 

However there is still hope.  Experts feel that the internal fat can burned off fairly easily by exercising and improving your diet.  However in this day and time, being thin may not be enough to ensure good cardiovascular health.  If you want real health, regular exercise remains the key!  This leaves the more pressing question of whether the whole concept of ‘fat’ needs to be redefined?  Until the question is answered, it’s best to follow the AHAs advice and perform some degree of aerobic activity 3 days out of the week for about 30 minutes. 

 

RIDICULOUSLY SIMPLE EXERCISE

May 2007

 

Today was a typical day in my life, and the life of most of you reading this article.  After work, I raced to pick up my daughter from gymnastics at 6:40 pm.  From there, things got MORE hectic.  From gymnastics, we were off to a 7 pm meeting at her new middle school.  One hour later we dashed home. My 15 year old daughter was waiting to fill me in on her day, and to make sure that I had scheduled her hair appointment this week.  My lovely wife needed my time to fill me in on some costly, but needed kitchen renovations.  Lastly, Chico the chocolate lab was waiting patiently for our nightly run.  With my mind already burdened with tomorrow’s tasks, how could I even think about exercise?

 

Enter the kaizen principle which can best be summed up with the quote from Lao Tze, “A journey of a thousand miles must begin with the first step.”  Japanese corporations have long used the technique of kaizen to achieve and maintain excellence.  The technique is simple.  To accomplish a task, doing the smallest things creates the most dynamic changes. By ‘putting one foot in front of the other’, even the most challenging task can be conquered with grace and ease. 

 

Here are some ridiculously simple ways that I was able to ease in exercise after a full day described above.

  1. Simply SMILING during my walk with Chico helped relieve the pressure of the day.
  2. Instead of jogging my usual path, I went in the opposite direction to get a different view.  Jogging the same path is BOOOOORING.  The body thrives on change.
  3. I imagined each step I took, as a step for world peace.

 

The kaizen technique provides an effective alternative for success.  Instead of charging into radical change in an effort to achieve a goal like exercise, it asks us to patiently use the simplest changes to ease the pressures of accomplishing our goals.  For more information on kaizen, read Dr. Robert Maurer’s book, “The Kaizen Way”.

 

SMILING AND HEART DISEASE

April 2007

 

No matter how you slice it, your state of mind can either help or hurt your health.  For older adults, a smile and a happy outlook on life may be just as important as exercise and ea