Mick's Sprints and Jumping Jacks

Being that I like early mornings, it’s great to find scientific reasoning behind it.  So, here it is!

Did you know you can actually get more benefit from your exercise, if you workout early in the morning before eating breakfast?  Weight loss?  Wellness?  Energy?  Early Mornings?  No need to say more!  I’m there!

In Mick’s in Groceries, I listed out a typical day of grocery shopping.  Today, it’s a typical day of exercise.

Before eating breakfast, usually after my daughter gets on the school bus, I go for a run and/or sprints.  No bragging here… I don’t run far.  In fact, I’m back home within 15 minutes, with plenty of time to spend with my son before he gets on his school bus.  When I do sprints, it’s a 20-second sprint followed by a 20-second rest, and then a repeat of that set 2 more times (for a total of 3 sprints).  After a 2-minute recovery, I either do another set of 3 sprints, or I concentrate on other muscle groups by doing other exercises (push-ups, pull-ups, dips, shin slaps, bicycles, squats, lunges, squat-thrusts, jumping jacks, etc.).  After the second grouping of 3 sets of 20-second exercises, another 2-minute recovery is then followed by a final grouping of 3 sets of 20 seconds.

This is an awesome way to get a quick workout and to get the body burning fat for hours!

Similar information is also found in Mick’s up Exercising, where we learn about interval training: 
“When you exercise for no more than 20 minutes at one time and your regime consists of any form of exercise such as stationery bike, cycling or running up a small hill, even doing 50 start jumps for up to a minute followed by rest/recovery for up to 2 minutes, you are doing what Dr. Sears calls supra-aerobics, beyond aerobics. That is training your body to recover quickly and build lean muscle tissue in preparation for its next intense training session. This is really a modified version of interval training.” (Teya Skae of Natural News)

Whatever it’s called, I love it.  It’s quick.  It’s easy.  It works! 

(It gets a body revved for the work of the day, and it allows time for the more important things in life, like spreading the Good News of the Gospel and sharing God’s love with those around you!  Go for it!)

“ I do all this for the sake of the gospel, that I may share in its blessings.
Do you not know that in a race all the runners run, but only one gets the prize?
Run in such a way as to get the prize.
Everyone who competes in the games goes into strict training.
They do it to get a crown that will not last, but we do it to get a crown that will last forever.”
1 Corinthians 9:23-25 (NIV)

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Mick’s up Making You the Lean, Mean, Fat-burning Machine

Let’s hear it for HGH!  Let’s hear it for Testosterone!
 
Wait…  why are we cheering for testosterone?  We ladies are really confused.  Why do we want testosterone for us?

“Many bodybuilders and fitness enthusiasts want to increase the levels of this hormone within their body due to the muscle building and fat burning effects it has on the body.” (Muscle Legion)

The answer is in a question:  Do you want to be a lean, mean, fat-burning machine?

If you have been putting into practice this week’s tips on exercise, then a lean, mean, fat-burning machine is what you’ll be… and testosterone is helping you get there!  Weird, isn’t it?

“Ever wonder how, why, and where the flat stomach, thin thighs, and slim hips of your youth disappeared beneath a blanket of fat?  There are a number of metabolic mechanisms known to influence body composition outcome.  Lean and fat mass are remarkably dependent upon two hormones.  Age-induced decreases of human Growth Hormone[hGH] and Testosterone increase adipose tissue storage rate in both the abdomen and hips.” (Dr. Bill Misner Ph.D. – American Fitness Professionals & Associates)

As testosterone levels decrease, "there are signs of aging such as a decrease in muscle mass and muscle strength, cognitive decline, a decrease in bone mass, and an increase in (abdominal) fat mass.”  A study showed that with an increase in testosterone, there was an increase in lean body mass and a decrease in fat mass.  (Medscape Medical News 2008)

Which would we rather be:  looking younger and leaner with less fat, or looking older and less fit?

We know why we want shorter exercise routines, but why do we want lean muscle?  "Any form of exercise that promotes lean muscle tissue would be beneficial, as having more lean muscle tissue promotes strength, vitality and a faster metabolism. Short intense bursts of exercise have proven to build more lean muscle than long aerobic/endurance workouts lasting for more than 25 minutes." (Natural News)

Maximized Living’s 5 Essentials of healthy living layout how and why to have a lean body.  “Exercise allows your body to take in higher levels of oxygen and creates lean muscle that keeps both your body and mind healthy.  Studies have shown that exercise consistently matches or exceeds the benefits of antidepressants.  This is your opportunity to decrease fat and increase lean muscle tissue.”

The Fat Burning Effect of Muscle chart shows “every pound of new muscle you add to your body will burn about 60 calories per day.” 

Dr. Al Sears teaches that his PACE exercise technique “trains your body to store energy in your muscles instead of storing it as fat, making you lean, and keeping you that way.”

As we mentioned earlier this week, long-duration exercise causes an increase in the stress hormone cortisol, and that “tears down muscle tissue and decreases testosterone.” (Michael Greeves)

Maximized Living describes their Essential #4 of Maximized Oxygen and Lean Muscle, when relating to high-intensity workouts like their MaxT3:  “This exercise system elicits a very unique hormonal response in the body and ultimately it is your hormones that influence your metabolism.  This type of exercise is called “metabolic conditioning.”  Metabolic conditioning is characterized by short bursts of high intensity exercise.  Therefore, in just minutes a day you can build muscle and burn fat like never before. ”

So, keep up the short bursts of exercise to keep the cells healthy with oxygen (NO EXCUSES!), and to look younger and to burn the fat!  Are you convinced yet that it is simple?  Have a great weekend getting started!

PS~Ladies, if you're afraid of muscles or developing a build like a guy, read these articles:
But I Don't Want Muscles! - Part 1
But I Don't Want Muscles! - Part 2

I’m excited for an upcoming post that will explain how good fats,

such as coconut oil,

can also help with your metabolism to get you the lean-muscle-look we’re going for. 

Stay tuned!

Why should he see you looking worse than the other young men your age?
Daniel 1:10 (NIV)

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Mick’s in the Age Factor

With all the fun gadgets at their fingertips, it continually gets more difficult to get the kidderz up and moving, but we want to teach them good habits for a lifetime of health, don’t we?  Let’s not curse our children into a sedentary life of dis-ease.  Let’s figure out ways to incorporate exercise into our  lives AND theirs.  Let’s set a good example. 

It’s hard to believe, but kidderz have shorter attention spans for structured exercise than we adults do.  So, what better way to find a fitness routine that works for the family than to look into short-duration exercise.  The benefits are mentioned in Mick's up Exercising.  One of the forms of short-duration exercise is P.A.C.E., developed by Dr. Al Sears.  He says of one of his patients, “after she dropped 30 pounds of fat and shed over 25 inches, her whole family joined in.  Now they all do P.A.C.E. together. ” (Power for Healthy Living)

Yes, you can truthfully say kids get incidental exercise throughout the day, but when they get a healthy dose of exercise, it’s not only good for them… we also reap some added benefits: “Besides enjoying the health benefits of regular exercise, kids who are physically fit sleep better and are better able to handle physical and emotional challenges — from running to catch a bus to studying for a test.” (Kids' Health)

Not only do we benefit from exercise when the kidderz benefit, but we can be like kids again ourselves!  “Exercise is one of the most natural ways to ensure release of more HGH.  However, it is regular and intense workouts that work better in place of longer workouts.” (Articlesbase)

Why do we want the HGH?  What is HGH?

HGH: “[Human] Growth Hormone and testosterone are effective and you’re supposed to make them yourself – and you will if you apply the power of short duration, high output exercise.  While studies show that ultimately, low intensity exercise does nothing for hormones – and can even produce bad hormones – short duration, high intensity can literally take years and pounds off your body.  The impact of exercise and the damaging effects of aging could be greatly reduced if you learn how to use exercise to induce a “good” hormone response.  Doing this type of exercise, you’ll also see fat that was hard to dislodge, begin to go quicker. Studies have shown that when you crank up the intensity for a short period to the point where you can feel the burn, growth hormone is released in such a way that better regulates fatty acid through your metabolism.  Again – exercise is natural, safe, and has NO SIDE-EFFECTS.  It’s the TRUTH!” (Maximized Living)

HGH = Human Growth Hormone = promotes organ growth and is an important regulator of fuel metabolism in both health and disease (The Endocrine Society) = looking younger!

Remember my reference to the magical age of 30 in Mick's in Oxygen?  Check this out: “The production of HGH slows down after the age of 30, and this is supposed to be the main cause of aging.” (Articlesbase)  You want to look younger, don't you?

Whatever your age, exercise is important.  So, get moving... fast... and take your family with you!  Remember... It doesn't have to take long.  You'll even have time for a board game and sitting at the table to eat together.  You can start a new tradition!  Mix it up!  Have fun!

Ladies:
On Friday, we’ll look at why we want testosterone.  Have no fear!

Get empowered!  Here’s a head start on more research and a couple of fun links to share with your kidderz*:

Be a kid again!

Kaboose*
Anti-Aging
Healthier Talk
Maximized Living
Tiny Body Clocks
Why Exercise is Cool*
Healthy Aging Review
Exercise for Children - Medline Plus
A Family Culture of Maximized Living
Journal of the American College of Cardiology
HGH and Exercise - Increase HGH with Exercise


I definitely do not encourage use of any type of drugs.  There are sites out there promoting HGH supplements.  The best way to boost your HGH is naturally through exercise.  There are special cases, but those are for doctors to advise.  Get a 2nd and 3rd and 4th opinion!  Don’t forget:  See what a chiropractor would say.  They are doctors, too!

“Even youths grow tired and weary,
   and young men stumble and fall;
but those who hope in the LORD
will renew their strength.
They will soar on wings like eagles;
   they will run and not grow weary,
   they will walk and not be faint.“

Isaiah 40:30-31 (NIV)

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Mick's up Exercising

“Do not run until your feet are bare and your throat is dry.”  Jeremiah 2:25 (NIV)

Try some sprints!

If you could choose a way… any way, any amount of time… to be in the best shape of your life, other than sitting and doing nothing, what would it be? 

When you think of exercise, what comes to mind?  Do you imagine long aerobic classes, or hours in the gym, or maybe marathon runs?  If so, I have good news:  The long-duration exercise might actually be detrimental to your health!  Now, that’s what you want to hear, isn’t it?  Let's face us:  We parents and busy people don't have time for exercising like that.  Right?!  Well, that's good... really!

“…Short bursts of intense exercise… do not push the body into a 'stress' mode due to overtraining or exercising too much.  Exercise is a form of stress.  [Don’t we know that’s right?!] In the right measure it is a healthy stress as it engages the body into adaption to stress which leads to fitness.  But too much physical stress is counterproductive as the adrenal glands (the glands that deal with energy production and survival) start to produce too much stress hormones release -- mainly cortisol which literally eats away existing muscle tissue and makes the body store fat for energy.” - Natural News article: "Long Duration or Short Burst Exercising - Deciding Which Is Best for Health and Fat Loss"

When I got into jogging in the Spring of 2010, starting out walking and adding in a little jogging (NIKE coaching for Walk to Run), I incorporated sprinting into my routine.  That is when I started noticing a difference in my waistline and the scale.  Soon after that, I was introduced to Surge Training.  THAT is when the BIG differences started showing.  Do you want to know the best thing about it?  The time commitment is ridiculous!  What I mean to say is:  it is ridiculously and insanely small!

It sure is a lot easier to get started in an exercise routine, when you’re told to only exercise for 20 seconds at a time, isn’t it?!  (Beginners can even start at 10 seconds, if they need to! How awesome is that?!)  When you add it all together, at 20 seconds per burst, you’re only doing actual exercise for 3 minutes each day, which at 4 days per week totals only 12 minutes of exercise each week!  Outrageous!  Tremendous!  Awesome!  You can do that!  No matter what your life looks like, you can do that!

You’re now wondering, “Is that enough to do me any good, though?“  Read on!

There were studies done to show that short bursts of exercise are just as beneficial, and actually even healthier, than long-duration exercise.  You might have heard of the short-duration exercise referred to as any of the following:  supra-aerobics (beyond aerobics), interval training, HIIT (high intensity interval training), tabata, PACE (Progressively Accelerating Cardiopulmonary Exertion), surge training, or burst training.

What is Burst Training?
”Burst training involves exercising at 90%-100% of your maximum effort for 30-60 seconds in order to burn your body’s stored sugar (glycogen), followed by 30-60 seconds of low impact for recovery. This causes your body to burn fat for the next 36 hours to replace your body’s vital energy (glycogen) stores.  You only need to do 4-6 sets of 30-60 second bursts 3 times a week to see marked changes and improvements. More is not always better – make sure you have days of rest.”

Professor Gibala, of the health department of McMaster University in Ontario, Canada, said: "We thought there would be benefits but we did not expect them to be this obvious.  It shows how effective short intense exercise can be." - The Telegraph article "Six minutes of exercise a week 'is as good as six hours'"

“What this study showed is that in terms of overall health and fitness, the group that did just the two-minute workout produced the same muscle fitness results.  In addition, this group also showed improved muscle enzymes which are essential for the prevention of Type 2 diabetes.  Yet, the interesting correlation was that this group showed the same benefits of cardiovascular fitness as did the group who exercised for 10 times as long (20 minutes).” - Natural News article: "Long Duration or Short Burst Exercising - Deciding Which Is Best for Health and Fat Loss"

Maximized Living lays out a great routine for Surge Training.  This "20 seconds on / 20 seconds off and rest 2 minutes (done 3 times in a row)" is what I started with and continued for my first 9 months of Surge Training, and I began seeing great results very early on.  You can mix in things like sprints (one of my favorites!) and jumping jacks.  You can mix it up and use different muscle groups for each set, such as push-ups, pull-ups, and shoulder presses for upper body; bicycles and shin slaps for core; split squats, lunges, squat thrusts, and jumping knee tucks for lower body.  The exercises can target any fitness level, as well as accommodate any injuries.

As Dr. Ben Lerner says in his article "The Rising: Part 1" – “Surge works for any ‘body’ as you’re going all out for you – your body and body type.  Since it can be done in as little as 12 minutes a week, nothing about this is intimidating.”

I like how Dr. Ryan Sousley puts it in "Is Your Treadmill Killing You?"  “The beauty of surge training is that you don’t need any equipment or a degree in exercise physiology to get started. All you need is your body weight and a watch.”

“So PACE and intense burst interval training all add the benefit of more fitness in less time, as long as there is always high intensity and it lasts for 17 minutes or less.  The wonderful thing about doing PACE or short intense training is that it is so exhilarating and completely takes your mind off other things at that moment of intensity.  The short burst of intensity releases adrenaline and endorphins all of which create a feeling of aliveness.  Now surely that's exercise worth turning up for -- something that's relatively easy to include in our regular routine, three or four times a week.” - Teya Skae in "Long Duration or Short Burst Exercising - Deciding Which Is Best for Health and Fat Loss"

I will touch more on the subject of the impact of short-duration exercise on muscles in Friday’s post.  Think about it.  Which would you rather be:  a muscle-burning, fat-storing machine, or a fat-burning, muscle-building machine?  Look at the picture comparison of a long-distance runner versus a sprinter.  The science tells us which is healthier.  Our daily calendars tell us which is feasible.  Our ambition tells us which is attainable!
 
 
More research information about short-duration exercise:
IDEA Heatlh & Fitness Association:  Short-Burst Training
MSNBC: "Get fit, faster, with short-burst training"
Shaping Concepts Personal Training Studios
Dr. Jeremy Webster's Complete Health
Dustin Maher - Fit Moms for Life
How to Rebuild Your Lungs
Videos Search Results
BodyBuilding.com
Pompa Wellness
Shave Magazine

“I instruct you in the way of wisdom
   and lead you along straight paths.
When you walk, your steps will not be hampered;
   when you run, you will not stumble.
Hold on to instruction, do not let it go;
guard it well, for it is your life.”
Proverbs 4:11-13 (NIV)

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