Yes, but there is a catch...
You already know that exercising at high intensity for 20 minutes elevates your mood for up to 12 hours and that exercise increases the production of growth hormone and brain function, and is one of the best ways to increase your longevity and also reducing your risk of Alzheimer's by half.
And reduces your stress. And increases your immune system function. We need not go into all of that; you already know this.
But did you know this...
In a study published in Medicine & Science in Sports & Exercise, just one 23-minute High Intensity Interval Training (HIIT) session per week boosts aerobic capacity, lower blood pressure, and lower body fat...was almost as effective as doing three 23-minute sessions per week!!!
But here's the catch. You can't just do ANY kind of exercise. Not just getting on the treadmill for 23 minutes or riding a bike for 23 minutes or doing just any kind of exercise. IT HAS TO BE HIGH INTENSITY.
You have to engage in the factors that make the exercise intense. Speed, resistance, full body, complete range of motion. You have to get into anaerobic metabolism for a few seconds -- in the RED zone of training.
And you have to go beyond your level of training - just a little - to gain the benefits we're talking about.
This is the way to do it - and not 23 minutes. Try 30 second bursts!
Why do I call it the best exercise machine? How else can you get:
This is all from one machine, the Myoride Exercise Machine, in one workout. No other machines needed, just one.
Getting just one of these points in a workout would be better than what is possible from the equipment out there presently. If you, for example, have a need to get into anaerobic metabolism (and everyone should have this need for the only two reasons of increasing adaptative capacity and metabolic function), how are you going to do this — running? stationary biking? rowing?
It will take you 10 to 20 minutes to get into anaerobic metabolism by any other means. Why? Because of the simple fact that in almost every other means of exercise you’re not involving the whole body — count the muscle groups that are involved in the next exercise you’re doing — and you will realize that you’re only exercising one-half of the body (bicycle, treadmill, running) or incomplete range of motion of muscle (rowing, swimming) or asynchronous motion (CrossFit®, exercise guru videos).
There has to be a best exercise and I realize this comes down to information and knowledge of the product, the mechanism of the function, the understanding of metabolism, biomechanics, neurology, and physiology of the body.
When you have the ability to use the limbs in independent motion against bi-directional resistance without gravitational interference, you can have what I described in points 1-7. And with this, you have the built-in necessity to only exercise less than 2-minutes (for me about 1-minute) intervals before complete exhaustion.
In other words, when you exercise the most muscles against resistance in complete range of motion you cannot exercise more than a minute or two. How do you accomplish this? On the Myoride Exercise Machine. How else can you accomplish this? I don’t know.
Are you off to a good start with your exercise program? Or, are you going to try working out for awhile, until something else comes along?
Without a clear intention about what you’re doing for your health (like exercise), you may find frustration, lack of results, and eventually an easy reason to quit.
Take a look at what I call The Three “I’s”. Intention. Intensity. Integration. These are what I teach about life but specifically about exercise. The last episode was well into the first “I” -- Intention.
Let me explain by asking you a question.
Why do you exercise? What is your intention?
If you don’t very well answer this first then you are doomed to fail or at least going to have a difficult time with whatever it is your place your energy and focus. When it comes to exercise what is your primary intention?
Is it to:
Your answer will determine your approach, your dedication, your outcome, and just about anything else related to the subject of exercise or fitness in general.
What is your intention?
And what goes with that question is the notion of information -- which should be the forth “I” in my trilogy but then it would not be a trilogy; it would be a quadratic.
But let’s talk about Information for a bit.
The last podcast episode was “012-Homeostasis to Metabolic Capacity” and I came up with the idea, wrote it, and recorded the podcast in about one week. Seems fast but the main idea -- Metabolic Capacity, struck me as how it perfectly fit into all the years of somewhat boring information about stress, physiology and a number of deceased smart guys who talked about these issues. I thought the ideas about Metabolic Capacity completed the description of what they were talking about.
And it is this: we all encounter stress and usually the stress goes away or we adapt to the stress and overcome it and life goes on.
But what I was saying is this: is it possible to increase our ability to adapt (to physical and metabolic stress) by increasing the stress -- in the case of exercise, increasing the intensity (the second “I” that I mentioned) just to the point of failure so our physiologic repair mechanisms improve their ability to respond.
In other words, you can exercise your biceps by doing curls. You can do this several ways, and I want to make it simple.
First, you can do curls with low weight and lots of repetitions, to the point of muscle failure.
Or, you can do curls with heavier weight and fewer repetitions, to the point of muscle failure.
In both cases you are placing stress on the muscles so that the muscle will respond by rebuilding and repairing the catabolic stress of muscle breakdown.
But did you notice in both of these cases that they went to the point of muscle failure? This is what the last episode was about -- pushing metabolism, in this case, muscle building of the biceps muscles -- to the extreme point of muscle failure. It is in this last zone of physiology that metabolic magic happens.
Metabolic magic. The zone of Metabolic Magic. This is the adaptation I was discussing with you last time although I didn’t use the term Metabolic Magic -- that’s new for today.
But that’s exactly the point of pushing homeostasis into higher levels of function.
That’s the point of the SAID principle: Specific Adaptation to Imposed Demands. It is taking Hans Selye’s project to a happy ending, a healthier ending.
Back to intention. If my intention to fitness and exercise is to get healthy and remain healthy then my intent is to increase metabolic capacity, improve SAID, improve homeostasis. How do I do this? By pushing the limits of exercise to the point of muscle failure. The safest, most important way to do this is to increase the intensity of the exercise so I get to muscle failure as quickly as possible without over-damaging (or over-training) the muscle. And the safest and healthiest way to do this catabolic muscle breakdown is to make sure I have a rest and recovery phase so that the entire muscle, metabolic systems supplying the muscle and the body, have sufficient time to do this.
So every maximum catabolic, muscle-breakdown phase of exercise must be paired with a maximum anabolic, muscle-repair phase of metabolism. This repair phase may be 3 to 4 times the length of time of the breakdown phase. It takes time to repair after complete exhaustion of a muscle. Now add the entire body workout.
I said something last episode that I heard but I’m not sure I agree with and so it might cause some confusion. I think I said that metabolic capacity equals homeostasis. I don’t think that is accurate. I like to think homeostasis is like your fuel tanks you have in your body. You have fuel in them to carry on normal function.
Then, I think that Metabolic Capacity is your reserve fuel tanks, it’s what you have in the second set of fuel tanks that you don’t use much, only when you have to.
What I’m trying to get across is that I think you can increase your homeostasis levels (your fuel tanks) and your metabolic capacity (your reserve tanks) through intense exercising.
Fitness levels are really about energy production and energy reserves.
My next two questions; 1) how do we keep our energy up? and 2) how do we do more things? This is my intention of exercise and fitness.
So this begs another question. Just what kinds of exercise will do this? In my case I answered this by designing and building my exercise machine. It answers the major question I began asking myself years ago: What is the best exercise?
It’s the one that exercises the most muscles, the most effectively in the shortest time. Cardiorespiratory is what I’m talking about. The cardiac muscle is the most important muscle when it comes to choosing the most important muscle related to health and fitness.
If your fitness and exercise intention is for health and wellness then it becomes your benefit to learn more information about these things.
As crawling continues so do the neurological inputs and outputs in the nervous system; particularly in the central nervous system, of which the cerebellum, thalamus, and cerebrum are integral.
As they develop, infants fling their arms and legs in uncoordinated movements until
they accomplish the difficult task of crawling forward. To do this they use their arms and legs in the first coordinated patterns; right arm with left leg moving forward, then left arm with right leg moving forward. Crawling is one of the first times that major neurological organization begins to take place in the infant.
As crawling continues so do the neurological inputs and outputs in the nervous system; particularly in the central nervous system, of which the cerebellum, thalamus, and cerebrum are integral.
The cerebellum coordinates movement and controls balance by receiving sensory information about the position of the joints and the length of muscles, along with information from the auditory, vestibular, and visual systems. It also receives instructional motor input from the cerebrum for automatic coordination of movements and balance.
The thalamus is a major integrating center for sensory input to the cerebrum and the main output center for motor information leaving the cerebrum. Incoming information from the senses tracks into the thalamus and output to the appropriate higher brain centers for further interpretation and integration. The thalamus also receives information from the cerebrum and from parts of brain that regulate emotion and arousal.
The two halves of the cerebrum are the most complex integrating centers in the nervous system for both conscious and unconscious movement. However, a large portion of skeletal muscle movement is determined by reflexes through the spinal cord or lower brain, without involving integration of information at the cerebral cortex level.
Crawling is one of the first developmental stages which coordinates the brain with the body. Crawling is controlled falling. As the infant continues crawling successfully the body coordination continues until such time the infant begins walking and rarely ever returns to crawling.
During forward motion, there is vast and important communication between the frontal lobe and the contralateral cerebellum as well as vestibular and ocular coordination.
The Cerebrocerebellum in Movement
The cerebral cortex needs information about the desired movement before reaching neurological threshold to fire for the desired response. This information comes from the cerebellum which sends information to the thalamus and then through thalamocortical fibers which project up to the frontal lobe.
The cortex then sends projections back down to the midbrain which then decussate back into the cerebellum via the middle cerebellar peduncle. This input informs the cerebellum about the response that is about to be generated. This is a feed-forward mechanism; the cerebrum receives information from the cerebellum regarding the movement about to take place.
Almost simultaneously, projections come from the cortex via lateral corticospinal fibers for integration into ventral horn cells for motor output to perform the desired movement.
Before the cortex decides to move a limb the cerebellum fires to inform the brain of where the body is in space and give the proprioceptive state of the body. If you want to move your left arm, the left cerebellum fires up through a feed forward mechanism to the contralateral mesencephalic red nucleus, then fires to the right thalamus and then the right cortex. This information excites the right cortex, informing the brain what the left cerebellum requires before moving the left hand.
Now that the brain is activated for movement of the left arm, two things will happen simultaneously:
So we have an idea of movement to move the left arm. The left cerebellum first sends information to the right cortex about where the body is in space and how much movement will be needed to move it accurately, if accuracy is involved. Then the cortex sends information to the cortex of what seems a reasonable movement according to the information the cerebellum sent. Then the cortex fires down the spinal cord to the left upper extremity and the movement takes place.
In a quadrupedal posture, crawling occurs when the coordination of the left upper extremity is acted upon for flexion motion along with right lower extremity for flexion motion (along with many other intricate motor outputs). Simultaneously, there is inhibition of motion to the opposite paired limbs until the cycle reciprocates.
Walking involves similar neurological input and output as crawling except in a bipedal posture; left arm swing with right leg, right arm swing with left leg. In just weeks or months of activity this motion pattern becomes plasticized and the gait pattern is unconscious and remains so until there is an injury, a stroke affecting one or more limbs, or in early neurodegenerative states that causes faulty gait patterns.
Faulty Gait Patterns
As one ages the gait cycle may wind down or, subsequent to an injury, the gait cycle may be compromised. In any case, the entire coordination and control of the nervous system may become inept. There may be less left arm swing because of a shoulder injury and a possible shorter right leg swing accordingly. The Parkinson’s pattern often first exhibits as a non-swinging arm and leads to the characteristic shuffle gait.
Exercising faulty gait patterns and integrating the nervous system
A series of specific exercises may re-integrate the nerve pathways.
Cross Crawl in Re-integration
Cross crawl is also a type of repatterning exercise. This exercise is described as a patient lying supine and the coordinated movements between one appendage and its contralateral mate passing through complete flexion and extension motion, while the opposite appendages follow the same pattern afterward. In other words, the person is crawling while on their back but in complete range of motion at the hip joints and the shoulder joints. This type of motion helps re-integrate the neurological pathways described above.
One important aspect is that the accomplishment of the crawl or gait-like motion is more important than the speed in performing the exercise. The brain and nervous system will more fully integrate as more of the entire motion is accomplished. Also, it is particularly important that there is as complete range of motion performed as is possible. In addition, as more of the extremity joints and muscles are activated, the spine must also simultaneously fire to promote shunt stabilization control. This involves more spinal activation in an effort to balance the body.
Cross crawl has had many variations including crossing one limb midline to the opposite paired limb (left hand touching right knee). As well, specific vestibular and ocular inputs can added in the clinical setting to cross crawl patterns for therapeutic benefits.
I’ve been working on a project. I began staring at my wife and then flashed back to days college where I was a freshman and the professor discussed homeostasis, the one word that stuck with me all these years.
Homeostasis, although profound, is really boring. It’s about staying the same. The tendency of the body is to organize and bring order. That is good and I’m glad it happens. But homeostasis almost never happens. Why? Because your entire life is filled with bits of stress, some great, some small.
Here is a review of the life of these thoughts taught by a number of great scientists.
Starting with a Historical Review
Claude Bernard 1813 - 1878; French physiologist. He said “milieu interieur”. It is the fluid environments that protects and stabilizes tissues organs and multicellular organisms.
Walter B Cannon 1871-1945; American physiologist. He coined the term fight or flight and expanded Bernards concept and called it homeostasis. He said “It is the wisdom of the body that causes homeostasis but homeostasis does not happen by chance, it is the result of organized self government of the body.”
Hans Selye 1907-1982; Hungarian Canadian Endocrinologist. He was known for “General Adaptation Syndrome” or GAS which consists of: 1. Alarm 2. Resistance 3. Exhaustion and (4. Death). He wrote the book called “The stress of life”, and he emphasised that stress causes the body to adapt or to fail.
Wolf's Law - Julius Wolf 1836 -1902. Wolf brought another perspective to the adaptation in that “Bone in a healthy person will adapt to the loads placed on it“. This is a structural and mechanical adaptation.
More recently, a newer concept of stress and adaptation has surfaced. It is this; Specific Adaptation to Imposed Demands (S.A.I.D). Stressors on the human system (biochemical, neurological, environmental)… will induce specific adaptation to these imposed demands.
Then from my functional neurology studies comes the term and description of Metabolic capacity — Metabolic capacity is the ability of a neuron to withstand a high frequency of presynaptic activation and to produce a high frequency of firing. When neurons are activated at a frequency that is beyond their metabolic capacity, they shift from aerobic metabolism to anaerobic metabolism.
Outside the neuron, metabolic capacity is the entire range of biochemical processes that occur within an organism. Metabolism is an anabolism (build up) and catabolism (break down). Metabolism is homeostasis.
Summary and Proposed Hypothesis
First we start with a concept of balance or homeostasis how the entire body functions in a balanced state. Then we move into stresses on the system and how the body will respond to these stressors first in an alarm state then as a reaction or adaptation and then the organism will either have success or failure.
My first question is how we can we increase metabolic capacity or the capacity to adapt to higher levels of functioning and still raise the homeostasis level to a higher level of functioning?
My second question is what structures, systems, functions of the body are best to be functionally stressed so the outcome would be beneficial?
My third question is once we find these structures, systems, or functions of the body to be stressed how do you mark the progress?
As far as exercise goes, it is my contention that stressing the cardio respiratory system to a high degree will offer beneficial effects of that system (the cardio respiratory system) to adapt to higher levels of functioning.
It is also my contention that a major metabolic system to be stressed which would bring about the greatest benefits would be the anaerobic metabolic energy system.
When you are working out or thinking about exercising do you have these thoughts?
Do you have any idea why you are exercising or what benefits you are supposed to be receiving?
When you are pedaling your bike stationary bike so ferociously or running down the long track on the treadmill or just taking a long walk around the lake what exactly are you gaining or are you just expending energy?
Get this point. There is a difference between expending energy to perform an activity and completely depleting the metabolic reserves so the body can actually adapt to these highly stressful situations. If you want to gain benefit from exercising you must push your system to the highest degree possible in a short amount of time so you:
1. Cause the body to adapt
2. Increase metabolic capacity
3. Maintaining a higher level of homeostasis
2. Causing the body to fail
The way to achieve adaptation, increasing metabolic capacity, and maintaining a higher level of homeostasis through exercise is through high intensity and interval workouts. High intensity (force, velocity, mass) to place enough stress on the muscles, the cardio respiratory system and all the metabolic processes to achieve exhaustion and a recovery period long enough to resupply the metabolites and rebuild metabolic reserves.
You must find a vehicle that will help you achieve these physiological goals.
This is an exercise revolution. We now have the machine to do just this called the Myoride Exercise Machine.
If you’ve ever been injured, most likely it’s an injury to a joint or muscles surrounding a joint.
Besides pain that you feel, your body will contract that joint and the muscles around it.
Why? To protect it. It’s a good thing, for a short time. But far too often the muscles stay stiff and contracted and the joint becomes less mobile and this becomes a chronic problem over time.
The best therapy is to first to take the joint through its complete range of motion. Then, after a few days to weeks, the next thing to do is to begin to strengthen the muscles around the joint.
This will improve muscle strength, improve mobility in the joint, and put you on the path of healing.
However, what is not discussed much at all is that for complete healing, not only does the joint need to be taken through its complete range of motion, the muscles need to be strengthened through their complete ranges of motion.
In other words, if you had a compaction injury to a shoulder joint in a car accident (you were hit by another vehicle and your shoulder slammed into the door frame), your shoulder will go through inflammation, contraction, and joint immobility.
After the inflammation is reduced then you go about improving range of motion, increasing strength to the surrounding muscles as I indicated above.
But in addition, you must exercise the joint and muscles through their ENTIRE range of motion.
This means; if your shoulder joint goes from zero degrees - in an anatomical posture that is, your hand down by your side - to 180 degrees above your head, you need to exercise all 180 degrees. All the way up, and all the way down – in flexion and extension. Most likely you will have to start out with much smaller degrees of motion and then over time, build up to larger.
You can do exercise the muscles with rubber tubing (I would not recommend free weights because you don’t want more weight than you can handle). Or, you can exercise the muscles in these degrees of motion with a qualified trainer or a rehabilitative professional.
When you exercise the muscles through its entire range of motion you are gaining more effect on the muscles, building more muscle tissue and as important, exercising the joint through its complete range of motion as well. You’ll be stronger, your joints will be more efficient, and in turn, you should not have the chronic problems often associated with joint injuries.
How I came about thinking of, inventing, and developing the Myoride Exercise Machine.
Everyone thinks exercise is a good idea. Some people exercise. Most people don’t. If you’re like most people – you don’t want to spend the time, what, 45 minutes or more exercising. Lack of time and lack of results are the 2 main reasons people don’t exercise.
My name is Dr. Peter Lind and I have been in private chiropractic practice since 1988 helping people with health issues in my clinic. I am a proponent of wellness and being proactive in the pursuit of health. To that end, diet, exercise, and living with less stress are all important. In my case, exercise was the problem.
It really began a number of years ago; I began studying just what kinds of exercise were healthy or maybe the question: why even exercise at all? I had given up conventional exercises; jogging, going to the gym, purchasing a stationary bike, treadmill, rower. I even sprinted up my road and almost tore my Achilles tendon. So I stopped altogether and re-evaluated the entire idea of exercise. But in a short time, I developed a simple routine of doing vigorous exercises with free weights lying on my back. One day I was pumping up an air mattress and noticed that you could get resistance (and muscular action) in both directions the pump moved. I took the pump apart and saw a diaphragm inside a cylinder.
The next week I went to the local pneumatic shop and the owner showed me an air cylinder and I ordered four air cylinders – one for each of the arms and legs. In July 2013, I built the first exercise machine in my garage. It took me two weeks to get down the movement dynamics and I have been doing cardio-respiratory exercise ever since. In addition to the cardio-respiratory affects I found unexpected benefits.
In September 2013, I attended a doctor convention and one of the presentations was a fitness guru who had us all do calisthenics to determine our levels of fitness.
One exercise was to see how many pushups we could do in 60 seconds. I’ve never spent any time doing pushups but 45 seconds into the event I was the only one left and I ended up doing 67 in a group of mostly fit, younger doctors in that one minute. I knew it was the muscle toning effects of the exercise I was doing.
The Myoride Exercise Machine I developed is the most effective way to exercise the most muscles in the shortest time. It is the most intensive, complete full body exercise you will ever have.
This is the introduction and the beginning of the story. There is much more that takes place in the invention and entire process of developing the Myoride Exercise Machine. I will share with you what amazing discoveries I have found about exercising with my machine. Also, please share this with your friends who you think would benefit.
I ran. For several years I ran. Because an "expert" told me it would improve my level of fitness. I used to run three times a week, for miles. I enjoyed some of it, mostly when I was finishing the last stretch - the last 20 yards.
Then, just like that I gave it up. I didn't miss the hot days, the cold days, the pounding of my joints, the aching in my feet. None of it. I don't miss any of it.
But talk to a runner and they look at you like you got a screw loose in your head. They love it. I'm not sure what it is about it - the "runner's high"? Can't be that, you can find that in every corner dispensary and you don't even need to run and get sweaty.
I had another problem with running and that is, what exactly are you exercising? Not your arms, not any of your upper body. Your legs; quadriceps, hamstrings, a few gluteals and maybe some calves and anterior tibialis and peronial muscles. But certainly there are other ways to exercise these muscles.
See what I left out? The heart. Do you really want to exercise these muscles or do you want to exercise the heart?
Ok. If you want to exercise the leg muscles there are less stressful and more effective ways to exercise them. If you want to exercise the heart, might there be other, less stressful and more effective ways to exercise it?
The other day I was speaking to Ryan, a guy who works for a very reputable instrument company that specializing in active wearables. I told him I was looking for a way to measure several markers to evaluate the effectiveness of my exercise machine. This guy was very knowledgable, he had just earned a Master's in exercise physiology and we were having a solid conversation. Then I said to him, "but I want to measure maximum heart rate in very short increments, like 45 to 60 seconds; that's how fast I can get to maximum heart rate."
He said "What?"
Yes, like in 62 seconds I can get to my maximum heart rate because I'm exercising full body, complete Range Of Motion. There's nothing that can do this.
I showed him a very unprofessional video of a few test subjects we found in a gym.
Ryan watched a video and said that he'd never seen anything like this.
I know. I'm looking for data points that we can measure. At this time we have no reference points. I'm really looking to engage the most muscles doing work so we can have the greatest effect on the cardiorespiratory system.
It is the intensity of the exercise that is most profound. The higher the intensity the greater the effect on the cardiorespiratory system as well as the many other metabolic processes.
The greater the intensity the greater the heart rate and the quicker the heart rate will reach maximum output.
Ryan said there were several features on his watch (to think we can get data like this on a watch) and that he would send me a graph of his 2 mile run. Here it is...
The data shows a beginning and an ending and graphs the heart rate over the two miles. Very good.
You can see his maximum heart rate at around the 12 minute mark.
What would happen, what is the physiological affects, if that maximum heart rate would happen sooner? Might a person get into Anaerobic Metabolism much earlier thereby creating positive physiological effects without having to expend energy and exhaust metabolic reserves over a longer time?
Like why not exercise to maximum exhaustion quickly and be done with it?
In the graph below, I placed an arrow along the "X" axis of time where my heart rate is typically maxed out, at 160. It's at 60 seconds. Sometimes I can get my heart rate up higher but usually not in a longer time. Sixty seconds, that's it.
Ryan understood what I was getting at and helped me figure out what wearable to get started with gathering data.
He still might run. But not me, done with that. Running still sucks. It's a matter of figuring out that there are much better ways to exercise, faster, more effective, and far less stressful.
The respiratory system provides oxygen to be transported through the blood to the exercising muscles as well as eliminating carbon dioxide. In addition, the respiratory system helps buffer the metabolic acids as they build up during intense exercise.
During exercise, acid is produced and body temperature increases as oxygen is removed from hemoglobin into muscle.
During intense exercise, much more lactic acid and carbon dioxide is produced which then is buffered. This buildup of lactic acid and carbon dioxide further stimulates respiration.
Low to moderate exercise engages the “aerobic” metabolism and continues doing so as oxygen is available. However, as the exercise becomes more intense, the ability of the cardiorespiratory system to provide oxygen becomes less effective and the “anaerobic” metabolic systems are activated to supply the muscles with energy using glucose and lactic acid as fuel sources.
Engaging in physical exercise disrupts homeostasis. The more intense the exercise, the greater the disruption in homeostasis. The brain, the respiratory system, the heart and blood vessels, the muscles all respond profoundly to the intensity of the exercise for the primary purpose of delivering oxygen and nutrients to the working muscles.
The overload principle — the Specific Adaptation to Imposed Demands — provides the validation for all exercise training adaptations, that is, if you continually overload a system it will respond and adapt.
But the response is specific; only the system or body part repeatedly stressed will adapt to the continual overload. The more muscle groups involved the more training adaptations will be made. Only those muscles involved will adapt, no others. If the cardiorespiratory system is continually imposed upon, there will be a specific reaction to improve the cardiorespiratory function and so, better adaptation of the system to the next challenge.
The rate of oxygen utilized is represented by VO2. The V indicates the volume of oxygen consumed. The measure of the maximum oxygen consumed is the gold standard for assessing a person’s cardiovascular fitness. It is measured by exercising to exhaustion.
VO2 increases linearly as exercise intensity is increased until a VO2 max is reached. Over time with regular vigorous workouts, VO2max increases because improvements in oxygen delivery, cardiovascular adaptations, and improvements in muscle mitochondrial oxygen utilization have improved.
The “aerobic” exercises — the jogging, distance cycling, are such that the systems are not stressed enough to be demanding a specific response. These “aerobic” exercises do not improve VO2max. To improve VO2max the body has to be engaged enough to shift into anaerobic metabolism, ultimately reaching and sustaining exercise past the Anaerobic Threshold.
Therefore, it is essential to exceed your maximum heart rate to gain the metabolic effects of exercise, and in particular, the cardiorespiratory system, to improve blood pressure, circulation, and increased VO2max.
To do this type of maximum intensity exercise it is far safer and more beneficial to exercise on the Myoride Exercise Machine: engaging the most muscle groups, through their entire range of motion, under moderate resistance, to complete body exhaustion. No other exercise will exert the amount of anaerobic metabolism or improve the cardiorespiratory system as this type of exercise provides.
We know that maximum intensity training is 2½ times as effective in improving cardiorespiratory function as medium intensity training.
Simple measurements such as the careful monitoring of heart rate recovery will provide adequate ways of knowing when to stop exercising before overstressing the cardiorespiratory system.
Three to six bursts of output of 30-90 second intervals, with enough rest in between to allow enough oxygenation and lactic acid removal, while heart rate recovery is carefully monitored — provides all the benefits of exercise, while giving a clear, objective indicator of when it is time to quit exercising for the day.
Heart rate is a window into the body and describes how your physical and mental systems are processing. Heart rate is a way to measure physiological output.
The intensity of the heart rate is the same whether you are fit or if you’re a person who doesn’t exercise at all. However, in a fit person, the size of the heart chamber has increased so that more blood is pumped per stroke making the heart more efficient. The heart increases in size and is able to deliver more blood to the body per heartbeat.
After exercise, your heart rate will recover to resting levels slowly or quickly depending on your fitness level. A slow heart rate recovery after an intense exercise interval indicates that the heart is not as responsive to the demands placed on it. A rapid heart rate recovery is indicative of a well-functioning heart, able to supply the demands placed on it.
Heart Rate RecoveryPhase 1 is the first minute after exercise in which the heart rate drops rapidly.
Phase 2 is the longer heart rate recovery which occurs from 30 minutes to several hours depending on fitness level and intensity of workout.
Determining Heart Rate RecoveryStep
Never extend exercise beyond what your body can respond to! You are asking for trouble. Going beyond the point of over-training will do catabolic damage to the heart and oxidative damage to the arteries.
Normal Pulse Rate
A well-conditioned heart that has had the benefits of Maximum Intensity Interval Training, functions at rest with a pulse of between 70-74 beats per minute. When the body engages in an intense exercise interval, the pulse increases rapidly at the onset of exercise, then recovers very quickly at the end of exercise. The fast recovery is the key to cardiac strength and the resting pulse of around 72 is the indicator of healthy myocardial physiology.
A slow pulse indicates a heart that is overly stressed. Prolonged long-term endurance training results in non-physiological changes in autonomic control of the heart such that parasympathetic activity dominates and sympathetic control is reduced. The parasympathetic stress and sympathetic weakness results in a decreased heart rate at rest, in response to low to moderate exercise.
High intensity interval exercise, even at 80-90% maximum, is superior to moderate intensity exercise for increasing aerobic capacity and VO2max is nearly 2½ times as effective in improving cardiovascular function as medium intensity training at 50-60% of VO2max.
Do not waste your time and energy on long-term low to moderate exercise. If you are not engaging your muscles, through their complete range of motion, under moderate resistance, to complete exhaustion, you are not only wasting your time and energy, you may be damaging your health.
The increase in intensity will more than double your health benefits, increasing your physical performance and cardiac function far better than continuous “aerobic” exercise. Not only that, but REDUCING the volume (the total amount of exercise) and INCREASING the intensity to maximum will increase your speed, your endurance, improve your heart function and energy metabolism and decrease the catecholamine stress hormone levels.
The Myoride Exercise Machine is the best way to engage in full body, complete range of motion, low-impact, Maximum Intensity Interval Training.