Archive for: exercise
Previous Article in the Series: Health Screening 101: Blood Testing (Part 1)
In this article, we will discuss the recommended courses of action to obtain healthy screening numbers posed to us by an officer with recent blood screening questions. The goal of the recommendations below is to turn the subject’s next blood test into fewer RED LIGHTS and eventually ALL GREEN LIGHTS.
Exercise, Diet, & Medication Recommendations
An exercise program should help you burn the glucose from your body as well as reduce your fat stores. To effectively do both, it is recommended that you start off your workout with resistance training (weight training or calisthenics) for 20–30 minutes to burn your blood sugar (glucose) and glycogen first. The higher your heart rate the more sugar you are using for energy. This is anaerobic training which requires your body to burn glycogen in order produce energy for the challenging demands of this high intensity exercise. Follow your anaerobic training with an easy paced, “fat burning”, aerobic training program like walking, jogging, biking, swimming at a pace that you can still hold a conversation but just barely. See below for a sample full body workout with cardio program:
Have you ever complained about your aches and pains only to have your spouse, friend, or doctor tell you that it’s just a sign that you’re getting older? Don’t you just hate that? I’d rather believe in the philosophy of my favorite action hero, Indiana Jones: In one of many scenes having been chased, beaten and battered, Indiana Jones hurt all over. In an attempt to help, Marion noted, “You’re not the man I knew ten years ago.” Rolling his eye, Indiana replied, “It’s not the years, honey, it’s the mileage!” Raiders of the Lost Ark (Source: Paramount)
Stress makes us stronger both physically, mentally, and spiritually so not all stress is bad. However stress not dealt with properly or metabolized over time becomes chronic. Consider stress like a perfect storm of events that can hit all at once and break the strongest of wills.
Physiologically, stress wreaks havoc on the body. The same thing happens to your body when you are stressed at work or family issue as it does when you are in an emergent fight or flight situation. However, when in an emergency usually you are able to physically exert yourself to help relieve the stress hormones that are rushing into your bloodstream that some say is equivalent to 5–6 Red Bulls! In a nutshell, Adrenaline and Cortisol are some of the stress hormones that affect our response to a stressful situation, but can also affect our health long term if not dealt with properly. When at a home office or cubical during work, it is difficult to exert yourself physically in order to reduce these stress hormones. Don’t get me wrong, there are good things that come out of stress hormones like getting pumped up for a presentation or competition or the rush of adrenaline before a fitness test. These hormones help you perform better. But after several years of not actively adding in recovery periods, you will break physically or emotionally or both.