Let’s face it, everyone would rather be well than be sick. Yet it is also easier NOT to do the things that being well requires. For instance, it’s easier to drive through your local fast food place then to go to the local Farmers Market, pick out some organic vegetables and fruit, and then go home and make yourself a healthy green smoothie! This is where “Wellnessman” comes in. His day consists of flying around the world looking to give assistance to those in need of a “health boost”. He wants you to make that extra effort to climb aboard the “Wellness Wagon”. You might ask yourself: what do I need to do to accomplish this? The main areas that you need to focus on are: Exercise, Nutrition, Supplements/Vitamins and Stress Management.
“Wellnessman” does not want you to be overwhelmed with the task at hand. For instance, his recommendation for aerobic exercise is not what your doctor typically will tell you. Instead of exercising for 30, 40 or 60 minutes on the treadmill, “Wellnessman” endorses “high intensity interval training” (“HIIT”). You first need to pick your type of interval training: walking, running, cycling, swimming, or use of an exercise machine. The premise is nine “fast” intervals with slower resting-speed intervals in between, to allow you to catch your breath. The fast intervals should be no longer than 25 seconds which progressively reduce to 15 seconds at the end (while increasing your speed for the shorter time period). This will involve only a 15 minute time block to do. It is much easier to slot in 15 minutes versus 30 to 60 minutes in your busy schedule. Of course, “Wellnessman” wants you to get medical clearance from your primary care physician before attempting this. The nice advantage of this type of exercise is that anyone who can walk can just alternate between a “slow” and a “fast” walk to reap the benefits.
This form of exercise will increase the oxygenation to your lungs, which leads to increased lung capacity, which is directly correlated to greater longevity. Individual cells throughout your body will be aided as well, which will make it easier for them to repair themselves. This will lead to a reduction in inflammation, pain and disease. To top it off, you also kick-start your metabolism and will go into “fat-burning mode” for the next 24 hours afterwards. Coupled with a diet low in white flour, high in organic vegetables, lean protein and healthy fat, you will increase your chances of losing weight.
In the coming months, “Wellnessman” will go into more detail about his “wellness lifestyle” so you can join him on the “Wellness Wagon”. Right now, ‘Wellnessman” is going to excuse himself so he can get in a quick “high intensity interval training” session, because he likes to run fast…like a “speeding bullet”! Walk Strong. Run Strong.
Sources
- Aging changes in the Lungs. Evanston Northwestern Healthcare Health Encyclopedia (enh.org), accessed 5/11/05
- O’Neill H. “AMPK and Exercise: Glucose Uptake and Insulin Sensitivity”. Diabetes Metab J. 2-013; 37 (1):1-21
- Ames BN, Shigenaga M/C, Hagen TM. (1993) Oxidants, antioxidants and the degenerative diseases of aging. Proc Nat’l Acad Sci USA. 90(17) 7915-7922 Review
- “High Intensity Interval Training.” ACSM Information On… High-Intensity Interval Training (n.d.): n. pag. 2014. Web. 2014.
