Solving the mystery: what’s the right way to exercise? Part 1

Solving the mystery_ what’s the right way to exercise for your body and the real results you want, Part 1

Good detectives know that asking the questions who, what, where, when, and why can lead to solving a mystery. Knowing the right way to exercise can seem like a huge mystery can’t it?  Everywhere you look, you see exercises and programs that claim to be the answer to the ‘problems’ of your body. How do you know what is worth the investment of your time and energy? In this three-blog series, we’ll use these five sleuth questions to know if an exercise is science-based, right for your body, and likely to lead to feeling better and staying motivated.  

Part 1:  Is it science-based? 

Many exercise programs say they are science-based and some even cite research to back up their claims. How do you know if it is pseudoscience or the real deal?  

Who is giving you the info? 

Because anyone can call themselves a fitness expert many exercises you see in the media are based on how we used to think the body was designed, or how we wish the body was designed. Often, a program is based on one piece of scientific information about the body but missing key information. For example, getting your heart rate up is just one change that happens in your body when you move, but it is not what makes the cardiovascular system stronger. The hyperfocus on heart rate has created programs that miss the mark but sound very science-based. Steer clear of exercises given by a ‘fitness expert’ or ‘exercise enthusiast’.  Instead, learn about exercise from someone who has a degree in exercise science so you are more likely to get the whole story about how your body works with exercise.  

What branch of exercise science?

Just like there are specialists in medicine, there are several branches of exercise science.  When you want answers about a specific medical problem, you would go to a specialist. If you want to improve sports performance, look for advice from a person who is educated in training for that specific sport. However, if you want to be healthy and well, look for a program designed for that specific purpose.If you have a specific health concerns, look for a program guided by clinical exercise physiologists. There is very little crossover between exercise for athletes and exercise for health, yet they are treated as interchangeable in popular exercise programs. If the program was invented for athletes, or promises you will have the body of an athlete, keep looking for a program that is right for your body and what you want for it.  

Where is the science from?

If the word research is used, get curious about what type of research. Do they mean they did an internet search or are they citing a specific clinical trial that was published in a peer reviewed journal? A red flag is when the general terms “studies show” or “in one study” are used but no reference is given. If there is a link, click it to make sure it is not just another blog but is research published in a peer review journal. Notice who funded the study too. Often companies will fund their own research on their program, resulting in biased results they can use as ‘scientific evidence’ in advertising.  

When was the exercise invented and studied? 

Exercise science has grown tremendously in the past few decades. Better technology has given us more details about how the body works. For example, we used to think stretching was about making muscles longer. Now we know it is more about changing the way the nervous system responds to movement and the state of the connective tissue. Stretching research is just starting to show is that what we used to think was a good stretch is actually doing the opposite of helping to improve mobility.  

Why are they giving you this information?  

Marketing is a science as well, and advertisements are designed to capture your brain’s attention. Ads can have a science-y look to imply the program is based on movement science, when in reality, it is far from how the body actually works. For example, a core program shows images of core muscles and states scientific research showing the core muscles are activated 500% more during their exercise program than typical core exercises. They want you to believe that because the muscle is activated more, it is burning more fat and because the person doing the exercise has six pack abs, they have a strong core. However, just because someone has well-defined abdominal muscles, it does not mean their core will help them in movements of daily life. Plus, those highly-activated muscles are not burning the fat stores next to that muscle. Spot reducing has no scientific basis yet makes millions of dollars in sales every year. 

Bottom Line: When you exercise based on the way your body was designed, you feel better and get more real and lasting results. Scientific research is a great guide as it adds to our growing knowledge about how to exercise right for health and wellbeing.  But even the best scientific research does not give you all the answers about the right way to exercise you personally. The next two parts of this series will help you solve the mystery of knowing that an exercise is right for the real results you want for your body and your life right now.  

Extra resources: 

 

Want to know the right way to exercise for your body and your life right now? 

Exercising WELL™ is for people who want to exercise to be healthy and well but don’t have time, money or energy to waste on programs that are not science based or right or them.   The cost-effective yet powerful combination of coaching and an easy to use online program means you learn how to exercise right, for the body and life you are in right now.

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Three steps to Real-time exercise Results

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This is the final blog in a series on the Real-time Results of exercise, the ones that will make your brain want to exercise. 

The big-time reasons to exercise are not the ones that will make you do it. What’s more important to your brain is how you feel right now. If exercise does not make you feel better now, your brain will find other things that will.

This is why we have been looking at the Real-time Results of exercise. Let’s sum it up into three steps for using the Real-time Results from exercise to keep you motivated in Real-time too.   

  1. Clarify Your Real-time Why. If your Why for exercise is too far off, your brain will put it off. When you are exercising for some future results but exercise does not make you feel better now, your brain is much more likely to choose something else that will make you feel better in the present. Instead of using future results to get you motivated, get clear about what exercise can do for you right now. Do you want more energy, a better mood, more confidence, more comfort in your body? The only way you will know this is by checking in with yourself each time you exercise to keep the results in Real-time.  
  2. Visualize how the Real-time Results lead to long term results. All of the future benefits of exercise are actually the accumulation of the real-time results of each exercise session. When you are exercising, visualize how you are setting in motion a cascade of events in the present that lead to the long-term results you want.  
    1. When doing cardio, visualize the release of chemicals in your nervous system that keep your brain sharp, your mood more positive, and relaxes blood vessels. Visualize how your cells are using the extra sugar and fats in your blood. Visualize how you are powering up your immune system.  When repeated, each of these leads to health and disease protection.  
    2. When doing strength training, visualize how you are signaling your muscles to be more metabolically active for the next day or so, your bones to make new cells, and your nervous system to keep the muscle memory for ease of  movements in daily life. When repeated, these lead to more strength, stronger bones, and a more active metabolism.  
    3. When stretching, visualize your nervous system releasing muscle tension, your connective tissues becoming more elastic, and your lymph system clearing unwanted items from your body. When repeated, these lead to less stiffness, a stronger immune system, and a more comfortable body and mind. 
  3. After exercise, notice the Real-time Results. This pausing helps your brain make that connection between exercise and your innate desire to be well now. The stronger that connection, the more automatically you will want to exercise, without needing to trick yourself into doing it or rely on others to make you do it.

Even if you follow these three steps, they won’t work without knowing HOW to exercise so you feel better now and get the results you want later. Knowledge is the key to being in the driver’s seat of getting those Real-time Results you want from exercise now. Doing 100 sit-ups won’t do it. Completing a fitness challenge won’t do it. Exercises for ‘toning and sculpting’ won’t do it. Burning more calories won’t do it. Lifting weights while watching TV won’t do it. Why? Because all of these approaches are based on marketing or myths and miss the mark for creating lasting exercise motivation. They are not based on how your body and brain work, so they don’t stand a chance of  leaving you with the Real-time Results your brain wants. Sacrificing the instant results for the possible long-term results is a surefire way to lower your ability to get what you want and stay motivated.

What will do it? High-quality exercise. Moving your body in the way it was designed to function best for the reasons that are most important to you now. Doing quality exercise means your time investment is less and the instant return on your investment is greater.  The key is staying away from all the marketing-based exercises that make you feel like you are “getting a good workout” because you are sore or you sweat. (neither of these are needed for any real results from exercise).  Quality exercise does not need ‘tricks’ to get you motivated. 

The best part of doing quality exercise is that there is no need for a suffering period. You don’t need to be in pain until your body ‘gets used to it’. Exercising for the Real-time Results means you feel better each time and are much more likely to keep that cascade of events going that leads to results in the long term.  

Bottom Line: The Real-time Results of exercise are the ones your brain cares most about.  When you know how to do quality exercise, it leaves you feeling and functioning better now, and your brain knows it so exercise motivation is much easier. It starts with knowing your Why, choosing what to do for that Why, and exercising in a way that makes you feel better now.  

PS: Ready to put this into action?  Join the community of Exercising WELL members who are enjoying this simple, yet science-based approach to exercise.  If you are tired of trying, tired of feeling sore, tired of getting injured, tired of getting temporary results, click here.  Together we will find your way to getting your Real-time Results through Exercising WELL.

What are the most important benefits of cardio?

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As you saw in the last two blogs, there are two distinct factors that make movement a cardiovascular exercise (cardio):

  1. Moving a large amount of your muscles circulates more blood through your cardiovascular system causing your heart to beat stronger (not just faster).  
  2. Moving continuously for longer than two minutes so your body starts relying on your oxygen-using, longer-lasting system for fueling muscles.

That continuous, large-muscle type of movement creates a cascade of events in your body with instant or, in other words, Real-time Results such as:

  • De-stressing. The hormones and chemicals produced when your muscles contract in this way shift your nervous system out of the stress response and into the relaxation response (as long as the way you are doing cardio is not more stress-producing for you).
  • Lowering blood pressure. To help your blood vessels handle the increased pressure of the stronger heart contraction, your body releases nitric oxide, a chemical that relaxes blood vessels. This stays in your system for up to 22 hours after one bout of moderate intensity cardio, helping to keep blood pressure at a healthier level.
  • Better blood sugar levels. Because your muscles are using the sugars (glucose) in your blood to help fuel muscles, cardio helps you manage elevated blood sugar levels. Cardio also send signals to the receptors in muscles to be more sensitive to your own insulin. This helps lower blood sugar instantly and for a few hours after you stop exercising.
  • Boost sleep quality. Cardio during the day means that night you have a better chance of falling asleep easily and sleeping more soundly through the night. As we all know, a good night’s sleep means a better tomorrow.
  • Better digestion. The repetitive, continuous movement of cardio helps your digestive system improve its mobility, making it work more ‘smoothly’ from top to bottom.
  • Lifts mood. After about ten minutes of cardio, your brain releases a dose of various brain chemicals that improves mood, calms your nerves, and boosts your ability to hands life’s stressors. These are the same chemicals that are in many mental health medications. They are also the ones released when you eat comfort food. The difference is that cardio releases them in the balanced way that they were designed to elevate your mood naturally.
  • Immune protection.  is boosted for up to several hours. One way is by increasing natural killer cell activity—the first line of defense against colds and flu as well as most forms of cancer.
  • Improves focus. As little as ten minutes of cardio increases the ability of your brain to focus. Cardio can be used as an immediate and effective part of treatment for people with ADD or anyone living in this fast-paced, distracted culture.
  • Strengthens memory. Each bout of cardio stimulates the growth of new brain cells like nothing else does. Your brain releases BDNF, a chemical that has been called Miracle Grow for the brain. Even better, it boosts the parts of the brain that stores memories. Exercising before an exam has been shown to help students improve grades and exercise has helped people concerned about memory loss with aging get more out of brain-training exercises.  

Take a moment to ask yourself, Which of those Real-time Results of cardio really got my attention? These are the results of cardio that are most important. Why? Because they matter most to your brain.  

Even though sometimes it doesn’t seem like it, your brain is hardwired to take care of your body in every moment. When you use the long-term benefits of cardio, like weight loss or health protection, to get motivated to do cardio, it just does not work. Your brain is most motivated by what will make you feel and function better now.  

There are, however, a few Real-time Results of cardio that are not helpful because they are based on misconceptions and marketing.  The top three Empty Results to watch out for are:

  • Sweat: All that large muscle, continuous movement produces heat. That increases your body temperature, possibly causing you to sweat. Whether you sweat depends on many factors including genetics, hydration level, your clothing, the type of activity you are doing, the temperature of the air, the humidity of the air. The fact is that sweat does not mean you ‘got a good workout’. It only means you need to drink more water to rehydrate.  
  • Muscle burn: Feeling the burn may be an outdated saying, but the connection between muscles burning and the benefit of exercise is still alive and well in the minds of many.   You might be told you are ‘working’ certain parts of the body, implying that the burning sensations means you are burning more fat in those areas. The reality is that the burn is just the sensation of muscles fatiguing, not fat melting.  
  • Burning calories:  Although it appears to be pretty easy to find out how many calories you burn with cardio, it really isn’t. The calories your body burns, even for the same exact level of exercise, vary too much to be predictable and the numbers flashing in front of you are only a rough estimate. Burning calories is not as important as we have made it out to be.  More important for weight loss is doing cardio to feel better now, so you are less likely to reach for food to do that.

Take a moment to create your own list of Real-time Results from cardio to help you stay naturally and easily motivated to use this incredible resource for feeling and functioning your best every day.  

Next week, we’ll take a tour through the unique Real-time Results of strength training.  

Whole-heartedly,

Janet

The fine bottom line of cardio intensity

Rethink Exercsise

 In the last blog, I talked about why cardio is so much more than just getting your heart rate up. With all the advice about the intensity of cardiovascular exercise lately, let’s take a look at what happens when you exercise at different intensities so you can make a choice about the right level for your body.

Oxygen: Remember that when your body has the equipment to use oxygen, it can fuel your muscles in a more sustainable way. The more equipment, the wider the range of exercise intensities your body can handle without getting tired and needing to stop. If the equipment that uses oxygen to produce energy is lacking, your body will have to go back to using the short-acting, non-oxygen-requiring system for producing energy. So, when you reach a level of exercise where your body cannot keep up with the demand for more oxygen to produce energy, your body will shift to the energy-producing system that runs out quickly.

What you practice gets stronger: This is why someone who does not move for extended periods of time will very often get tired faster, whereas a regular exerciser who has built up the equipment needed to use that aerobic system can last for a long time. Your body is a use it to keep it system.  Like any good system, when one part is not working well, another part will pick up the slack in order to keep the system working. When it comes to the cardiovascular system, even if you have a disease that limits one part of that system, other parts will adapt—as long as they get the signals to do so. Cardiovascular exercise signals the whole system to get stronger in any way it can. This is why someone with lung disease or heart disease is especially in need of cardiovascular exercise, to signal the rest of the system to pick up the slack. When the heart or lungs don’t work as well, the muscles will compensate by building more equipment so they can use oxygen more effectively.

Carbon dioxide: If, during a cardiovascular exercise, you kick it up to a higher intensity, your breathing will reach an uncomfortable level. This is not your body wanting more oxygen—it is your body trying to get rid of carbon dioxide, the byproduct of the non-oxygen-using fuel system. That uncomfortable shortness of breath is called the ‘anaerobic threshold’. It is a sure sign your body won’t last much longer unless you lower the intensity.

Breathing vs. heart rate: This is why your breathing gives you a better idea about the function of your cardiovascular system than heart rate does. You can sense it, without having to measure it.  Plus, without taking a special test to measure your maximal heart rate, your exercise heart rate range can only be predicted (and not very accurately).  Your breathing level, however, is a real-time measure of what is happening in your body. The ‘comfort’ of your breathing lets you know if you have the equipment needed keep fueling muscles. When you are breathing uncomfortably, it is a sign the system is not prepared to keep up and your body is relying more on the non-oxygen, short-lasting fuel system.

Building stamina is possible for any body: For someone who is very fit, this happens at a much higher intensity. For someone who has not built up the oxygen-using system equipment, this happens at a much lower level. For anyone, though, when you exercise regularly, your body adapts by building more equipment for the oxygen-using fuel system, because it is a much more efficient way to fuel your muscles.

“Cardio” or “weight loss”: If you are looking to burn more calories and fat because you want to lose weight, don’t get side-tracked by trying to decide if you should do the cardio program or the weight loss program on your treadmill. Yes, your body uses more carbs at high intensity and fats at lower intensity, but in the end it really does not matter. Your body will break down fats to replace the carbohydrate (glucose) stores when you are resting after exercise. You don’t need to choose between getting more cardio or burning more fat. It’s all good.

The fine bottom line: What is more important for weight loss as well as overall fitness and health is how consistently you do cardio. Remember, after about three days of not doing cardio, the ‘equipment’ starts to get rusty. That’s why it’s important to consider how your brain perceives the exercise too.  Your brain is hardwired to avoid what is uncomfortable.  If you push the intensity to ‘get a better workout’ and are wishing every minute away, your brain is much less likely to want to go back and do that again—and there goes consistency.

motivating intensity

That, my friends, is the fine bottom line of cardio. Do cardio at a moderate to motivating challenge for your breathing. Each time be sure it is the intensity level that feels good physically and mentally, so your brain wants to exercise again. Some days the motivating challenge is just getting started and enjoying a moderate intensity. Some days it could be a higher intensity because it feels good to push a bit harder. But on all days, if you are going to get the health and well-being benefits, it needs to feel motivating, not uncomfortable.     

Next week, I’ll list all the amazing Real-time Results you get from doing cardio in a way that benefits your whole person.

Cardio: beyond your heart

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In abbreviating the name used for cardiovascular exercise to just cardio, some confusion has arisen about what cardiovascular exercise is. Because the word cardio means heart, and heart rate is used during cardiovascular exercise, the common thought is that cardio is about strengthening your heart. We often refer to good cardio as ‘getting your heart rate up’.

Let’s take a little stroll through what happens in your body when you do cardio and see if there is more to cardio than its name implies.

The start of movement: When you start moving, your brain initiates the action by sending messages to your muscles to move. Therefore, cardio starts in, depends on, and changes your brain and nervous system.

The fuels: As your muscles start to move, they need fuel. There are two main systems for producing fuel for muscles: a long-acting, with-oxygen (aerobic) system and a short-acting, without-oxygen (anaerobic) system.

Since oxygen is carried by the blood, and at rest, only about 20% of your blood flow goes to your muscles,  when you start to move your body has to shift your blood flow to those muscles. It takes a few minutes for your muscles to get enough oxygen to use the longer-lasting system for fuel production. So for about the first three minutes of movement, your muscles get their fuel from carbohydrates stored right in the muscles.

Once your body redirects more blood to your muscles, your body can use the longer-lasting, with-oxygen system to keep you moving. This system uses mainly a combination of fats and carbohydrates to fuel muscles. But to do that, it needs the oxygen sent to it from the lungs, pumped through the heart, and transported through your blood vessels.

The equipment: Once your muscles are using the aerobic system for fueling your muscles, you are able to sustain that movement as long as that system has the equipment and fuels it needs. The equipment includes enzymes, mitochondria in cells, glucose, and blood supply, just to name just a few.

Use it to keep it: This equipment is kept sharp by use. If it is not used regularly, it starts to fade. In fact, this starts to happen after just three days of not doing a cardiovascular-type exercise. (If you are on bedrest, it happens even sooner.) This is why cardiovascular exercise is recommended at least three days a week to keep this equipment sharp and working well.

The heart: When the muscles are moving, they are contracting and pressing against your veins. This continuous, rhythmic movement helps the blood travel back to your heart after your muscles have used the oxygen and nutrients they need for that activity. When that blood comes back to the heart, it causes a little stretch in the heart muscle. Think about a balloon filled up with air without tying it. If that balloon has a little bit of air and you let it go, it does not go very far. But if that balloon is filled with a lot of air, and you let it go, it has power to go all over the room. When your heart fills with more blood, that stretch causes it to contract harder. Just like the balloon filled with air, the more blood that returns to your heart, the stronger that contraction.

A stronger heart: This stronger contraction is what is making your heart muscle stronger. The more muscles that are moving, the more blood gets sent back to your heart for that little stretch and stronger contraction. Moving your fingers continuously would send just a very small amount of blood back to your heart. Dancing using your arms and legs sends a much greater volume of blood to strengthen your heart.

Way beyond heart rate: Many things get your heart rate up—stress, caffeine, medications, even just thinking about exercise—but that does not make your heart and cardiovascular system stronger. What makes something good cardio is this challenge to your whole cardiovascular system. Every part of that system gets stronger when you do continuous movement using a large amount of muscles at a level you can sustain.

That sustainably of movement is what makes something cardio. There is much information about how hard you should push your body when doing cardio. I’ll talk about this aspect of cardio in the next blog.