by Lynn Gamwell
Spring has sprung! With the changing seasons comes the desire to move out of our winter hibernation and get moving. But how can you get back into exercise without overdoing it and getting frustrated? How can you build up your fitness levels without all the accompanying aches and pains? And most importantly, how can you fit exercise into your already busy schedule? Read on for some brief Do’s and Don’ts on starting up or reinvigorating your fitness routine.
Aerobic and Anaerobic Exercise
There are two types of exercise. Aerobic and anaerobic. Aerobic exercise means “with oxygen.” In this type of exercise the body is burning fats and clearing acids from carbohydrate metabolism out of the body through the lymph system. The benefits of aerobic exercise are tremendous and include improved lung function, heart function, strength, flexibility, and emotional well-being. Anaerobic exercise means “without oxygen.” Once the body is exercising beyond its ability to comfortably tolerate the exertion it begins to primarily burn sugar. You can tell when you are moving into anaerobic exercise because you are no longer able to keep up with your oxygen needs by breathing through your nose and must gulp air through your mouth. The result of burning sugar in anaerobic exercise is that more lactic acid is produced and the all too familiar aches and pains of “overdoing it” set in. To help in reducing the shift to anaerobic exercise and the accompanying aches and pains experts recommend drinking green drinks (1) such as Catie’s Organic Greens .
The “No Pain, No Gain” Philosophy is False!
The important thing to remember is that when you are exercising properly you will not be experiencing pain. In fact the opposite is true. We want to slowly ease into more exercise and build up slowly. This will minimize our acidity levels, decreasing the soreness and post-exertional fatigue as well as increasing our strength and endurance. When exercising we want to be “in the zone” where we feel a sense of calm and where our abilities are matching our exercise demands. Once we cross over into the pain zone, we need to stop! Breathe! And resume exercising at a level we can comfortably tolerate.
One of the best ways to get back into exercise is simply to walk more. Pedometers like Fitbits are becoming all the rage for would be exercisers as they help to track the number of steps taken in a day. Getting 6,000 to 10,000 steps a day is a manageable goal for most people. The great thing about strapping on a Fitbit is that it encourages competition with oneself. When you realize you have walked less than your goal it might be the extra push you need to go out for a walk or go up and down the stairs a few times. Walking with friends or someone from work in the middle of the day can make it fun and social without taking up extra time.
The Three Rules of Exercise
- Enjoy Your Exercise – If you don’t enjoy your exercise chances are good that you will not stick with it. Find an exercise type that fits your lifestyle and your goals. Find something you look forward to doing and exercise will be a pleasure, not a pain!
- Establish a Time and Place – Having a regular routine for exercise is reinforcing and means you are less likely to wiggle out!
- Some is Better Than None – Remember to build up gradually and to congratulate yourself on your efforts. Consistency is more important than herculean effort. And it’s healthier too!
Other Exercise Choices
Other great aerobic forms of exercise are moderate swimming, running, elliptical cross training, yoga, Pilates, bouncing on a trampoline, and very modest weight training using low numbers of very slow repetitions.(2) Remember the goal is not to become short of breath forcing the body into anaerobic stress. Check out the exercise ideas in the insert from Chobani.( We recently learned Chobani is naturally sweetened, has all non GMO ingredients and supports GMO labeling.) Keep it fun, and mix up your exercise choices!
Supplements for Exercise
- As mentioned, Catie’s Organic Greens boosts the energy available to the cells so the body can perform better for longer. Catie’s Organic Greens or Catie’s Gluten Free Greens may help in faster recovery if the exercise becomes anaerobic by assisting the body to eliminate acid wastes.
- Perfect Aquatic Greens (in powder or capsules) is made with a 50/50 ratio of the vegetarian protein sources Chlorella and Spirulina. It supports the body’s energy stores through optimal mineral and protein balance. Perfect Aquatic Greens powers your exercise routine with efficient and detoxifying raw materials so you perform at your potential!
- Limitless Good Baobab increases energy while also decreasing recovery time after exercise. It is full of heart healthy minerals and antioxidants that can be easily added to your morning green drink or other smoothie.
- Tony’s Pure Whey Protein Plus contains the amino acid L-Glutamine that assists muscles to recover from exercise and over-exertion. A delicious way to boost your athletic ability.
Whatever you decide is the right exercise choice for you, commit to it, and do it for your health and your happiness. Attitude is everything. So remember to thank your body for enabling you to be active, and be gentle with your expectations of yourself. Gradual improvement means you are working within your body’s optimal energy expenditure level. Exercise will steadily improve all your body functions and could even prolong your life. Slow and steady wins the race!
- Young, Robert O., Ph.D., The pH Miracle for Diabetes
- Teitelbaum, Jacob, M.D., The Fatigue and Fibromyalgia Solution