Exercise to the point of exertion is where the ‘good stuff’ is found
The harder you work, the greater the benefit
To be fit, you have to move, pant and sweat
‘Virtually any physiological measurement that we can make improves with exercise and gets worse the more sedentary we become,’ says Dr. Loren Cordain, a physiologist at Colorado State University at Fort Collins (author of THE PALEO DIET).
There is no simple formula,’ Cordain says, ‘but if health is your goal, the optimal amount of exercise is much more that you’d probably think.’
In fact, the benefits of exercise read like a healthy person wish-list:
Normalized blood pressure
Healthy cholesterol levels and lipid profiles,
Healthy blood sugar levels and insulin sensitivity
Healthy arterial and heart function
Improved brain and cognition
Research shows that the most effective fitness regimens are short interval, high intensity programs. Although fitness programs should be constantly varied, the bulk of your training should include workouts that focus on short period, intense bursts of work. Dr. Izumi Tabata, an exercise physiologist, Japanese Olympic strength and conditioning coach, determined the ideal intervals of work and rest for the athlete looking for serious results. Can you believe that the greatest returns for your effort for both aerobic and anaerobic benefit (including fat burning) can be found in a four minute workout?
Exercise is well-documented for disease prevention. Any questions?
Exercise helps the brain. In his landmark book SPARK, author and neurophysiologist Dr. John Ratey explains why ‘…brain development and conditioning are the reasons to exercise’.
Cognition, learning and memory improvement
Exercise helps fight off depression.Henriette van Praag, a neuroscientist at the National Institutes of Health says that ‘exercise helps prevent depression – even as well as depression medications’ (without the adverse side effects of drugs, of course, and with all of the collateral benefits of fitness).
In fact, the harder you work, the greater the benefit(kind of like, the more vegetables you eat, the healthier it is). As with all things in the Bonfire Lifestyle, we adopt new behaviors with a healthy respect for transition and progression.
Increase the intensity of your exercise gradually – progression should be the priority
Intensity is a relative term – we’re all at different levels of fitness, different stages in life, have different injuries or limitations
Make it a goal to simply do more than yesterday
Practice ideal technique as a correlate to intensity – never compromise one for the other
Always place equal emphasis on safety, mechanics and intensity
The greatest health benefits will result from consistent training over time – compounding fitness
You can save time and get better results by increasing intensity
Best practices for intensity:
The simplest way to increase intensity is to lessen the time that it takes to do something – a workout, complete an activity. Incorporate the use of a timer or stopwatch for you workouts – download a Tabata app to your phone (super helpful – it’s like having a coach).
Check yourself: if it is easy to carry on a conversation – ramp it up.
Training with a partner or in a group setting is one of the best ways to improve your health through fitness – consider joining your local CrossFit, Orangetheory Fitness, yoga studio or other training class (bootcamps, etc. – they have ALL ages, shapes, sizes, and fitness level people at these types of ‘gyms’) – you’ll do twice as much in the same time frame.
Remember, if you are going to take the time to work out – get the most out of it. Moving, sweating and panting are sure signs that you are heading toward optimal health. Increasing your intensity will not only get you there faster, but it ensures that it will be over sooner, as well.
Final note: Use a greater load, go a longer distance, or do it all faster and harder and you’ll be on your way to ideal intensity and the greatest results.
