We all have a unique metabolism. To have a metabolism means to emanate life. Our tissues all emanate life uniquely based on our overall health. Supporting your health with proper exercise is key to recovery and vitality. It is possible to both over and under exercise. Over exercising will break your body down while under exercising will prevent the proper tissue from building.
For each of us, an optimal exercise program provides many benefits including improved mental function and increased sense of well being.
People with poor health or for those who feel depleted rather than energized after exercise require Calming Exercises.
- Calming Exercises lower the stress response in the body and involves movements or stretches of the body with minimal intensity. During minimal or low-intensity exercise, you do not break a sweat and your heart is not beating faster than 90 beats per minute. You should be able to carry on a conversation easily while doing this type of exercise.
- Calming exercise maintains good range of motion, builds strength and lowers stress responses in the body.
- Examples include stretching, restorative Yoga, Tai Chi and slow walking or swimming.
People over the age of 35 who feel energized after exercise rather than depleted after exercise do best with Adaptive Exercise.
- Adaptive exercise rebuilds and maintains lean muscle mass and burns fat. This type of exercise is defined as spurts of moderate-high intensity exercise for 5 minutes (heart rate 91-140 beats per minute), followed by recovery periods that last 30 to 60 seconds (heart rate 90 beats per minute).
- How high your heart rate goes, and the amount of time you need to recover, depends upon your personal conditioning. The more conditioned the higher your heart rate and the quicker your recovery.
- Examples of adaptive exercise include ball and band work, core strength exercises, mat classes, calisthenics, light weight routines, Pilates, pool exercises and Yoga (strengthening Yoga only).
Dr. Theresa Ramsey is a practicing physician, speaker, lifestyle expert, author of the best selling book, Healing 101: A Guide to Creating the Foundation for Complete Wellness, and a weekly guest expert on Arizona’s top morning show, Your Life A to Z. Dr. Ramsey has been nominated Phoenix Magazine’s Top Doc for two years in a row and recently selected as an eHow.com health expert, as well as the 2012 Natural Choice Award winning Naturopathic Physician. As a nationally recognized speaker, she elegantly bridges the gap between Allopathic and Naturopathic medicine educating patients & physicians on the language of wellness and root causes to illness & dis-ease.
People younger than 35 who are in overall good health do best with Stimulating Exercises.
- Stimulating Exercise releases cortisol and adrenaline. Due to the release of endorphins, it becomes highly addictive. Stimulating Exercises are both catabolic and anabolic which is tolerable in young, vital bodies. Catabolic means it breaks tissue down. Anabolic means it builds up.
- When young this type of exercise is both desired and tolerated. As we age, Stimulating Exercise can break the body down.
- Stimulating Exercise is defined as continuous work at a moderate to high intensity without recovery time. Examples include aerobic machines (stair-steppers, exercise bikes, etc.), aerobic classes, fast biking, swimming, walking, hiking, kickboxing, running or jogging, soccer, tennis, volleyball and spinning.