EXERCISE
TO MOVE

(n.) - Physical exercise such as resistance training and cardio have been proven to mitigate dis-ease in the body and to greatly improve cognitive brain function, especially as we age.

(n.) – Physical exercise such as resistance training and cardio have been proven to mitigate dis-ease in the body and to greatly improve cognitive brain function, especially as we age.

Ladies, I am going to tell you something that you already know. This is not new news and the scientific literature that supports its benefits is linked to every chronic disease and neurodegenerative disease out there. We need to MOVE! It is imperative to get consistent with an exercise routine that you enjoy so that you can increase your insulin sensitivity by burning through stored glycogen in your liver, muscle and fat cells to make more room for the carbohydrates you consume. Studies published in the International Journal of Sports Medicine shows that physical exercise is essential in terms of both treating and preventing insulin resistance. Furthermore, a study of 14 different clinical trials in the most well respected Journal of American Academy of Neurology found that not one pharmaceutical drug could be recommended to patients with Alzheimer’s disease (the most common form of dementia, is called type 3 diabetes) to reduce or reverse its effects. What the study found was that the way in which to slow down ‘cognitive impairment,’ the stage before full-blown Alzheimer’s is exercise. Ladies, it is imperative we MOVE consistently.

THE BEST TYPE OF EXERCISE IS THE ONE YOU CONSISTENTLY SHOW UP FOR!

Showing up for yourself and taking small steps is much more effective than hitting the gym hard for a month or two and then, nothing. Trust me, I’ve been there and was an exercise binger for years until I realised I don’t need to take on the mountain, instead I just need to show up and take small daily consistent steps – before I knew it I was already halfway up the mountain!

In order to Thrive, you need to be breaking a sweat and raising your heart rate for a minimum of 30 minutes per day 6 x per week. I want you to incorporate both cardio training and strength and resistance training on my program. I need you to break a sweat each day with both! We are all at different stages of fitness. There’s a myriad of fitness apps and home streaming if you’re not interested in going to the gym, so there’s really no excuse. Here’s an example of what I would like you to do on my Thrive program with me and you can choose what you prefer to do.

If possible, I prefer you to work out fasted so that you get both a surge of anti-aging human growth hormone (HGH) and access your fat stores much more efficiently!

Monday:

5 mins warm up

30 minutes minimum of Strength & Resistance training (using weights, or own body weight, etc)

5 mins cool down/ stretch

Tuesday:

5 mins warm up

30 minutes minimum of your preferred Cardio (HIIT or LISS, spin, swim, run, skip, etc)

5 mins cool down/ stretch

Wednesday:

5 mins warm up

30 minutes minimum of Strength & Resistance training (using weights, or own body weight, etc)

5 mins cool down/ stretch

Thursday:

5 mins warm up

30 minutes minimum of your preferred Cardio (HIIT or LISS, spin, swim, run, skip, etc)

5 mins cool down/ stretch

Friday:

5 mins warm up

30 minutes minimum of Strength & Resistance training (using weights, or own body weight, etc)

5 mins cool down/ stretch

Saturday:

Repeat 1 x Strength & Resistance training from your week and/ or 1 x Cardio. Stretch.

Sunday:

Rest.

Ladies, if you have loose abdominal skin & fear of bulking, this is for you:

You might have to try some different workouts to discover the one that works best for you and that’s part of the process. Whatever workout your decide upon bare in mind that longer workout times do not necessarily equal better results. On the contrary, they can be shorter more effective workouts that have better efficacy than those that are longer. Engaging and rotating both cardio and strength and resistance training means you will lean, tone and tighten plus more muscle means you burn more calories while you sleep! Also, if you have had your babies and have some loose abdominal skin, as I have dealt with, strength training will help increase muscle tone and fill in the loose skin from behind so that you look tight and toned.

When lifting weights, often, the ‘bulking,’ many women fear pertains to actual body fat percentage not being in a range that allows them to see all of the work they have done underneath, which is primarily due to what they’re eating. When body fat percentage (not weight, as muscle weighs more than fat) is lower we look leaner and more defined. Further, body-builder size muscles can be extremely hard work, especially for women. Most women do not possess anywhere near the amount of testosterone required to ‘bulk,’ (up to 20 x) than men. If a woman bulks (think professional female CrossFit athletes) it is due to a very specific and incredibly rigorous exercise and nutritional plan along with supplementation that most of us could not endure.

Understanding our 3 metabolic energy pathways. Ladies, these are your V8, V6 and Diesel engines:

Depending on the type of exercise we engage in, our body utilises 3 different energy systems. Let me explain. Warning, this get’s a little scientific, but stay with me, our bodies are fascinating:

Similar to other animals, humans produce ATP (Adenosine Triphosphate), which is the primary energy carrier in all living organisms on earth via three metabolic pathways. These consist of many enzymes catalysed chemical reactions that utilise 3 metabolic energy pathways. The 3 energy systems are Phosphagen system, glycolysis and the aerobic system. The production of ATP is never achieved by the exclusive use of any one energy system, but rather by the coordinated response of all energy systems contributing to different degrees. Let’s briefly take a look at each system.

1. Phosphagen System: (lasts up to 10 seconds/ anaerobic: without oxygen)

Fuel used: Creatine phosphate & stored ATP.

Think of the phosphagen energy system as your V8 engine. When the body requires a lot of power for very short term intense activities, the phosphates system, also known as ATP-CP is the fastest way for the body to resynthesize ATP. Creatine phosphate, also known as CP is stored in our skeletal muscles, donates a phosphate to ADP to produce: ADP + CP – ATP + C. When using this energy system no carbohydrate or fat is burnt, instead the regeneration of ATP comes only from stored CP. This process doesn’t require oxygen, as it only lasts for up to 10 seconds due to the limited amount of stored CP and ATP in skeletal muscles, which fatigues expeditiously.

2. Anaerobic Glycolysiss System: (lasts 30 seconds – 2 minutes/ anaerobic: without oxygen)

Fuel used: Blood glucose & muscle and liver stored glycogen.

Think of the glycolysis energy system as your V6 engine. Glycolisis, refers to the break down (lysis) of glucose and consists of a series of chemical reactions controlled by particular enzymes. The anaerobic glycolytic system; also referred to as the lactate system, produces a lot of power, however not as quickly as the ATP-PC (your V8 engine) system. This system, however, has larger tanks and doesn’t burn all its fuel as quickly as the 10 second ATP-PC system, so it doesn’t fatigue as fast. The contribution of the fast glycolytic system to energy production increases rapidly after the initial ten seconds of intense exercise. This coincides with a drop in power output as the immediately available phosphagens, ATP and PC begin to run out. By about 30 seconds of sustained activity, the majority of energy comes from the anaerobic glycolytic system. At 45 seconds of sustained intense activity, there is the second decline in power output.  Exercise beyond this point has a growing reliance on the aerobic energy system, as the anaerobic glycolytic system starts to fatigue.

In other words, both of these anaerobic systems (meaning, without oxygen) break down carbohydrates from our blood glucose and stored glycogen in our muscle cells for to burn energy. This type of energy is produced quickly for short bursts of exercise, as it can last between 30 seconds up to a few minutes max. Eg: Sprints, various forms of HIIT (High Intensity Interval Training) and lifting heavy weights. Our anaerobic also utilises EPOC, or Excess Post Exercise Oxygen Consumption (the afterburn), which allows you to continue to burn calories for up to 24 hours long after you’ve finished the exercise.

Examples of anaerobic exercise: HIIT

High Intensity Interval Training (HIIT) basically forces your heart to work at a maximum effort for short bursts of time, alternating with periods of recovery. As a result of working your heart rate at intense levels, you’ll naturally increase your VO2 max, which is the maximum amount of oxygen that your body can use during intense exercise. As a result, studies show that it also increases you cardiovascular capacity and aerobic endurance. In other words, the more efficiently your body is able to transport and use oxygen, the more you can train without feeling out of breath! Studies show that when we combine HIIT with intermittent fasting we are able to burn fat, especially abdominal fat very effectively.

High intensity interval training (HIIT) create a metabolic demand that works exceptionally well for long term fat loss and conditioning while retaining lean body mass. I recommend HIIT for no more than 15 minutes, or 10 minutes if you are just starting out. I prefer to use a work rest ratio of 1:1, so 30 seconds work to 30 seconds rest. I find treadmill sprints and jump rope HIIT work really well. Also, a skip rope is super light weight to pack if you are traveling, so you can get your HIIT on anywhere – no excuses. Also use an interval timer app, which has handy beep sounds so I don’t have to have my eyes glued to my iphone.

3. Aerobic Glycolosis System: (varied longer durations – with oxygen)

Fuel used: Blood glucose, muscle & liver glycogen, adipose tissue and intramuscular fat.

Think of the aerobic energy system aerobic as your diesel engine. The aerobic system is dependent on oxygen and is the most complex of the three energy systems. The metabolic reactions that take place in the presence of oxygen are responsible for most of the cellular energy produced by the body. However, aerobic metabolism is the slowest way to resynthesize ATP.  The aerobic system, which includes the Krebs cycle (also called the TCA cycle, or citric acid cycle) and the electron transport chain uses blood glucose, stored glycogen and fat as fuels to resynthesize ATP in the mitochondria of muscle cells. When using carbohydrate, glucose and glycogen are first metabolized through glycolysis, with the resulting pyruvate used to form acetyl-CoA, which enters the Krebs cycle. The electrons produced in the Krebs cycle are then transported through the electron transport chain, where ATP and water are produced (oxidative phosphorylation.) Fat, which is stored as triglyceride in adipose tissue underneath the skin and within skeletal muscles (intramuscular triglyceride), is the other major fuel for the aerobic system, and is the largest stores of energy in the body. When using fat, triglycerides are first broken down into free fatty acids and glycerol (lipolysis).

In other words, our aerobic system (with oxygen) requires pumping of oxygenated blood from the heart via our cardiovascular system that can be sustained for longer periods of time. With this system, our body burns carbohydrates and fats that is made possible in the presence of oxygen whereby there is plenty of energy available Eg: Spinning, walking, running, dancing, skiing, or running a marathon etc.

Examples of aerobic exercise & LISS:

Longer periods of running, jogging, swimming, cycling, dance, – not short explosive bursts like HIIT etc. In addition, low intensity steady state (LISS) is any cardio exercise that is done for a longer period of time (30 – 60 minutes, or more) at a lower intensity again. Walking, swimming, yoga, stationary or road bike elliptical – anything that is maintained at a low steady state.

Okay, enough with all the science, university class over!! Now lets get down to business. In the next section, I have laid out the exact framework for the KICK-START program……….. Are you ready to THRIVE?……. Let’s get started!!!

Have you ever wondered why you can think better, feel better and have an overall sense of pep-in your step post sweat sesh? That’s because we were born to MOVE and not be sedentary. If that’s not enough to move you, think of all of the dis-ease preventative benefits that exercise gives us, which will greatly enhance the quality of your life so that you THRIVE!

 

Okay, enough with all the science, university class over!! Now lets get down to business. In the next section, I have laid out the exact framework for the KICK-START program……….. Are you ready to THRIVE?…….Let’s get started!!!