The pain relieving expert explains: The new year is now almost 4 months old.How many good resolutions have been implemented since 4 months? Exactly.
Could it be that this is a pattern that repeats itself every year? If not now, then when? I usually hear 2 answers to this when it comes to exercise.
I do move (I do walking.), I walk at a brisk pace. And the situation in a studio/gym is difficult. And we all have “this thing” going on. Perhaps later.
Has walking significantly led to a considerable increase in the quality of life that is now a constant companion? And further… Is a studio really necessary for exercise? (Based on how I exercise myself – Nope. )
What about mobility? Has anyone thought about this?
Research published in the “American Journal of Physiology” (2012) indicates that the inability to touch your toes in the sitting position (fingers touching toes, legs extended and straight on the floor) could mean that the arteries have become stiff and there is an increased risk of heart attack or stroke.
The study also showed that the participants mobility was directly correlated with blood pressure, cardiorespiratory fitness and other heart health factors. Look at that.
What about age? I am no longer the youngest person on the planet. (Me too.) At the “EuroPrevent meeting” in Amsterdam (May 2014), results were presented suggesting that men who start exercising only after the age of 40 can achieve the same positive effects as those who started before the age of 30. Both training groups (those who started exercising before 30 and those who started at 40) showed heart rates of 57 to 58 beats per minute at rest.
Men who did not exercise, as a control group, had a heart rate of about 70 beats per minute. Four minutes of high-intensity exercise four times a week increases anaerobic capacity by up to 28 per cent! Maximum oxygen uptake as well as maximum oxygen-independent power increased by 15 per cent in just six weeks. Once again.
Lets that digest. 4 (!!!) minutes, per day. Thats 16 min of full power per week. What about 4 minutes every day, that’s 28 minutes…. Hard to imagine, isn’t it? 28 minutes every week. What´s your opinion?
For comparison: Those who did one hour of cardiovascular exercise on a bike five times a week (5hours) improved their maximum oxygen uptake by only 10 per cent, and their routine had no effect on their oxygen-independent performance.
Explain me this: 16 minutes vs. 300 minutes, and 16 minutes wins! Increase the effort and … just one moment… I´ve to calculate that one: 10 x 16=160, 140 left, thats 8. something.
Ok. let me get this straight: 4 minutes (short and crisp) is 18 times more effective than 1 hour easy peasy.
If you have an employee in your own company and this one is 18 times more effective than the next one – would you pay them 10.000€, too? Probably not.
Well, that’s two points down, isn’t it? 1) Mobility 2) Short, crisp workouts compared to long, tiring sessions. More on this next time. I will be happy to support you…
Oh… did I mention that new appointments are possible again? See you next time.