The Right Amount Of Exercise

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I am a proponent of low intensity, low impact exercising. I feel that exercising in this manner gives you the best chance of being able to stick with an exercise routine consistently enough to get a benefit from it.

I have seen the effects of exercising too much, or over training, first hand. I usually see people who are over trained after they injure themselves and their injury lingers because they won’t take any time off from exercising to let their bodies heal.

I feel that these high intensity and high impact, extreme exercise systems such as P90x, Crossfit, or Insanity workouts are not right for most people. For some people they are great. From what I have seen clinically and read in studies, these extreme exercise systems are good for about 20% of the population. These are the people are already in shape and looking to get into better shape.

In my professional opinion, in order to do these extreme exercise systems, you have to already be in shape. This means that you have been exercising consistently at least 3 times a week for the last 1 to 2 years. It takes time to get into shape. These people, who are already in shape, can benefit from an extreme, high impact, hard core exercise system when they are looking to get into better shape.

Even in shape people need to be careful about doing extreme exercise systems. It is very easy for anyone, even those who are in shape, to injure themselves doing an extreme exercise system. Statistically, 73.5% of all people who do an extreme exercise system will injure themselves. That is 3 out of 4 people who perform participate in some form of extreme exercise will injure themselves. It is not “if” they injure themselves it is “when” they injure themselves. The injury can be bad enough to prevent the person from exercising, or even working. This injury rate is the same as those who train for triathlons and marathons, Olympic weight lifting and power lifting.

In my opinion, it is not worth it to injure yourself to get into better shape. If you are not going to be a professional athlete, then there is no reason to train like one. For most people, training hard, like in an extreme exercise system, will only lead to injury and pain and therefore time away from exercising.=This leads to becoming deconditioned.

Hard training contributes to ostero-arthritis. Joints that are over worked, over stressed, lifting too much weight are prone to injury. Injured joints are structurally less stable than they were prior to the injury. These joints will wear differently than they were designed to, causing them to wear out quicker then they would otherwise,  and they will become prone to forming arthritis later in life.

Findings from recent studies have been proving that, for most of us, moderate intensity exercise is better than intense exercise. A recent study found that intense exercising actually increased the risk of death from heart attack or stroke in elderly with pre-existing heart conditions.

The study leader was Dr. Ute Mons of the German Cancer Research Center in Heidelberg, Germany. This study looked at over 1000 people who were in their 60s, had stable heart disease, and were tracked for at least 10 years. 40% of this group exercised 2 – 4 times per week. 30% worked out more than that. And the last 30% worked out less often.

The research showed that the most inactive people were twice as likely to suffer a heart attack or stroke then those who got regular exercise. This same group of people was also 4 times as likely to die from heart disease.

So far this makes sense and goes along with what we have read and learned about exercise: the more you exercise the less likely you will be to die from heart disease.

Mon’s team found some interesting information about the group that exercised the most intensely and strenuously. He found that the most intense group were twice as likely to die from a heart attack as those who did the moderate intensity exercising.

According to some doctors, this wouldn’t change their recommendations for exercise anyways. “It is not standard practice to recommend strenuous activity to individuals with coronary heart disease,” said Dr. Neica Goldberg, director of the Tisch Center for Women’s Health at NYU Langone Medical Center. He goes on to say that “This study, although interesting, does not change current recommendations for moderate physical activity in coronary patients.”

While it is not standard policy to recommend intense exercise for coronary patients, many doctors only recommend exercising for their patients, not what intensity of exercise to do, let alone what type of exercise to do.

Not all exercise is created equal. Some exercises will benefit those who have arthritis and coronary heart disease, while other types of exercise will only exacerbate many health issues.

That is why I recommend low intensity and low impact exercising.

If you are out of shape and need to start exercising, then Pain Free Lifestyle is for you.

If you are in pain, the Pain Free Lifestyle is for you.

If you have arthritis, diabetes, heart disease, etc, Pain Free Lifestyle is for you.

Pain Free Lifestyle is an exercise and nutrition program designed by myself. I put it together to be easy on your body, and easy to follow. The less time you spend injured, the more time you can spend exercising. Go easy on your body and prevent injuries. The main benefits from exercise come from doing it consistently, not doing it intensely. The more intense a workout, the greater the chance for injury.

Go easy on your body. Exercise smarter, not harder. It is the Pain Free way.



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