Video

Transcript

you know I have a video on

inactivity and how that is an actual

cause of all sorts of diseases but today

we’re going to talk about exercise in a

very unique way all it takes is just a

little bit of exercise to produce

significant health benefits and I’m

talking about lowering your risk for

certain diseases and increasing your

longevity living longer it doesn’t take

much exercise so hopefully this video

will inspire you to start exercising

doing some type of physical activity on

a regular basis because exercise is the

most potent natural medicine for living

longer and countering diseases and I’m

going to recommend over time that you

really work on

establishing a fitness Reserve which

correlates to a health Reserve that

extra bit of Health buffer to counter

these stresses that come in on our body

and affect us in a negative way the more

Fitness you have in your reserve it’s

like an abundance of Fitness all sorts

of great things can happen you become

more flexible with your metabolism your

eating plan as well and not have as much

damage in other words you raised up your

level of Health to a certain degree

where you can get away with more stuff

versus other people don’t have that

luxury and unfortunately those are the

people that tend to go off the program

more often so if you think about it even

if you’re a smoker even if you have

chronic obstructive pulmonary disease or

diabetes or you’re overweight or have

high blood pressure if you’re exercising

on a regular basis those things are not

nearly going to have a negative effect

on your body if you have this Fitness

Reserve so check this out walking only 2

to 2.5 hours per week not per day per

week can give you a 20 lower mortality

rate another study talked about

exercising 11 minutes a day giving you

10 percent lower mortality rate here’s

another one called vigorous intermittent

lifestyle physical exercise just by

doing three to four short bouts of

intense exercise like roughly about a

minute each can give you a forty percent

lowered mortality rate now if you were

to Beef It Up to 11 bouts of this short

intense workouts like a minute each

spread out through the day it was

calculated lowering your risk for

cardiovascular disease by 65 percent and

a decreased risk in cancer by 49 so this

is pretty cool because it’s just short

little bursts of exercise so you know

let’s say for example you’re in the

basement of your house and you just use

the stairs to run up and down the stairs

a minute right and then you go to your

office and do your whatever you’re going

to do and then you come back and do it

again and do it again it can be any type

of high intensity exercise it could be

just taking a break and doing some

burpees or doing some push-ups or

sprinting up a hill it’s pretty easy

anyone can do a minute workout and you

just do it repetitively another study

showed 10 to 59 minute workout every

week

okay just once a week can decrease your

mortality by 18 percent so over and over

and over they’ve shown that it doesn’t

take much exercise to help you with your

health when you’re exercising you’re

doing a lot of interesting things to the

inside of your body especially your

mitochondria the energy Factory of your

body you’re increasing the size and

numbers of your mitochondria which

happen to be behind most diseases most

diseases are related to problems with

your mitochondria including cancer so

anytime you can strengthen your

mitochondria you can counter these

diseases the other thing that I’m going

to recommend is if you have the option

of going for a walk after you eat

if you’ve eaten carbohydrates in that

meal you have a chance to burn off those

sugars and then they don’t affect you

and this is one of the ways that

athletes uh can get away with eating

more carbs the amount of exercise that

Fitness Reserve really protects your

body big time and developing more

Fitness also improves your insulin

sensitivity so if you had insulin

resistance at one time developing more

of a fitness Reserve can greatly help

your blood sugars and allow you to get

to a place where your insulin now

finally works if you’re struggling with

like the dawn phenomena where you wake

up with your blood sugars higher well

one way to cover that is just to build

up your Fitness reserve one thing I

think that’s really important is to find

some type of Fitness activity that you

really enjoy that you’re going to do

that you’re not going to procrastinate

for example with me I really enjoy

climbing rope but if 58 years old and I

weighed like a hundred and like 88

pounds and I broke my left shoulder I

just can’t quite do what I used to do

with rope on me but I love it it’s a

great workout so I got something called

the Relentless rope trainer where I can

mimic climbing rope and do a great

workout I’ll do like a hundred rope

climbs in a row and I’m good for an

entire workout it’s I mean it only took

me like maybe four maybe five minutes

and it’s a great workout it works the

entire upper body the core and

cardiovascular at the same time and I

used that several times a week another

thing that I’m using right now for

flexibility training is not necessarily

high intensity but it’s for stretching

it’s called the mobility stick it really

helps to mobilize and add stretching of

the upper and lower extremity which can

greatly enhance sleeping stiffness and

stress especially if you sit behind a

desk most of the day so I do a lot of

research behind the computer all day so

that really comes in handy so the the

point is you want to break up your day

by scheduled little burst of exercise

and I would recommend even setting the

timer to do that so several times a day

if you can work yourself up to like 11

that would be the ideal situation but

you know just several times a day is

definitely good the other point I want

to make is that our bodies are

constantly exposed to stress and

exercise keeps the stress off our body

one very unique tool that I use heart

rate variability technology which I may

have some information Down Below in the

description and this device could be

used to help you figure out where you

are on your Fitness level when you

should exercise how long you should

exercise when you shouldn’t exercise

because it’s all about measuring your

stress and Recovery cycles and exercise

is a controlled stress that you can add

into the mix and it’ll help you

determine the intensity of exercise the

volume of exercise and your recovery of

exercise and HIV by itself is an

independent predictor of mortality from

heart attacks now another thing that you

can kind of add to this exercise

is a sauna if you have access to a sauna

if you have a sauna if you can go

somewhere to sit in a sauna and you do

that four times a week that can add a

significant benefit if you can also add

intermittent fasting huge benefits for

increasing your longevity another thing

that I personally like to do is get out

in nature go for hikes I do that on a

regular basis if I would have known back

then what I know now I would have kept

up this exercise and been very very

consistent I would have been even

healthier if you have not seen my video

on how inactivity can be the cause of

certain diseases check it out I put it

up right here