How can 30 minutes of exercise twice a week turn back your genetic clock, make new brain cells, save your heart, and prevent osteoarthritis?
Noel Peterson, ND
Of all the lifestyle factors affecting longevity, exercise continues to lead the pack. In fact, researchers with the Veterans Affairs recently completed a study of 15,860 men, and found that after 7 ½ years, those who were “highly fit” had an all-cause 50% reduction in mortality, and “very highly fit” men had a 70% reduced all-cause mortality when compared to men of “low fitness”. That’s right, a 50%-70% reduction in the risk of dying from any cause! “Our findings show that the risk of death is cut in half with an exercise capacity that can easily be achieved by a brisk walk of about 30 minutes per session 5-6 days per week”, said chief researcher Dr. Peter Kokkinos.
Younger genes? Does regular exercise actually lower the age of our genes? Genetic researcher Lynn F. Cherkas, Ph.D., of King’s College London, has found that regular exercise results in longer telomeres on our chromosomes and these longer telomeres are associated with the ability of our genes to repair themselves and to turn back the clock on biological age.
More brain cells? Brain researcher Dr. Astrid Bjørnebekk at the Karolinska Institute in Sweden has discovered that regular exercise stimulates new cells to be made in the area of the brain important for memory and learning. So now we know that exercise not only builds more muscles, exercise gives us longer, younger telomeres and more brain cells to boot.
Can you spare 30 minutes once a week? Now that we know that exercise can turn back your body’s clock, how do you work it into your busy life? I have learned that by exercising with the slow burn method, I can build muscle mass, gain the cardiovascular fitness I need for other sports, and stay free of nagging injuries, just by resistance training for 30 minutes once a week. This can leave lots of time for the other activities you love: Yoga anyone? Kitesurfing?
Do the Slow Burn. Slow motion weight training builds muscle mass and fitness faster than any other method. In fact, studies have shown that men and women following a slow-motion strength training regimen achieve 50 to 100% faster strength gains than those following a traditional weight training program. When doing the slow burn, you lift less weight. You slowly do 3 or 4 very slow motion repetitions over 60 to 90 seconds until complete exhaustion (burn) of all three types of muscle fibers occurs. By completely exhausting these fibers, muscle growth factors are released, building muscle. Once your 3 or 4 reps are complete, you move on to the next muscle group.
Heart and Lungs. When it comes to your heart and lungs, almost all the benefits from aerobic exercise actually come from increased muscle mass and the resultant increased metabolic efficiency. Look, your heart does about a 100,000 beats a day. That’s 35,000,000 “reps” a year. Your heart does not need to get bigger by working harder. Cardiologists call enlargement of the heart muscle “hypertrophy”The Slow burn builds muscles more efficiently than aerobics., and when your muscles become more metabolically efficient, they utilize oxygen more efficiently. Efficient muscles place less demand on the heart.
What about osteoarthritis and injuries? Best of all, slow burners exercise with far fewer repetitive motion injuries and gain more benefit from their exercise, all in a fraction of the time. Studies have shown that the common joint disease osteoarthritis is mostly a sign of accelerated biologic aging. It is the S.A.D diet (Standard American Diet) and a sedentary lifestyle that causes the most damage to joints, while Slow Burn exercise has been found to protect joints from osteoarthritis and to reduces work-related repetitive strain injuries. Dr. Kenneth Cooper, the “father of aerobics” has said, “You should change your focus on exercise as you age—you need to save those joints and concentrate more on building muscle and less on aerobics.” At Oregon Regenerative Medicine, we are the experts in the practice of regenerative medicine using PRP, stem cells and Prolotherapy to restore joint function without surgery.
Is a Slow Burn workout all anyone needs? No, but a once or twice a week slow burn can serve as your fitness foundation, freeing you up to do the other physical activities that you enjoy. Sound too good to be true? I thought so too until I tried it. So if you want to get the most out of your fitness program, I suggest you get serious and read one of the following books: “The Slow Burn Fitness Revolution” by Michael Eades MD, “The Slow Burn” by Mary Eades, MD, and Michael Eades, MD, or the “Power of 10” by Frederick Hahn.
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