Physical Fitness, Recreation, Lifestyle
Exercise, Yoga, Dancing
John D. FurberMaster of Science, Biological Sciences, University of California, Irvine.
Bachelor of Arts, Physics and Mathematics, University of California, Santa Cruz.[ John D. Furber home page ]
Activity, Exercise, and Physical FitnessStart Gradually! If you haven't been exercising, start by exercising LESS intensely, but MORE often (every day or two). Over a period of weeks, you can gradually increase the intensity and duration of your exercise sessions.
There are 3 distinct kinds of exercise. Each provides unique benefits:
My personal exercise routine is now on a 3-day rotation.
- Resistance Exercise: such as lifting weights, elastic bands, push-ups, pull-ups, or rock-climbing.
It is important to allow 2 or 3 days after intense resistance exercise for the muscles and connective tissues to regrow, in order to prevent "overuse injury". So on alternate days, you can do cardiovascular exercise and stretching.
- Cardiovascular Exercise: such as brisk walking, stair-climbing, swimming, dancing, Aikido, horseback riding, bicycling, mini-trampoline, Nordic Track, etc.
I personally find that running and tennis can put too much strain on the joints, so they may be unsafe.
- Stretching and controlled breathing: such as yoga. (but not "hot yoga", which can be dangerous.)
I start each session with a little warm-up, usually bouncing on the mini-trampoline, or yard-work, or house cleaning. Then:
It is better to EXERCISE BEFORE eating or taking anti-oxidant supplements, rather than after. Anti-oxidants can reduce the muscle-building signal generated by exercise, if they are taken before exercise. This signal works best on an empty stomach. The signal sends its message during the exercise, so it is OK to take your supplements with a meal, AFTER the exercise.
- Day 1. Resistance - 3 sets: chin ups, squats, pushups, rise on toes, dips, leg lifts, elastic bands, sit ups, hand grips.
- Day 2. Cardiovascular: 60 minutes of Nordic Track or bicycle. Breathe hard and sweat! If you are using a stationary machine, you can do this while reading, watching videos, listening to music or podcasts, etc.
- Day 3. Yoga: stretch, balance, relax, breathe.
There are many article, books, videos, and personal trainers to help you get started. For example, see Consumer Reports, January 2005.
Links to other sites
There are a variety of styles of yoga.
I favor the gentle styles. This is not a competitive sport!
Avoid hot yoga, which can overstretch ligaments and tendons.
Take it easy and relax between poses.
- Lisa Walford Yoga: Lisa is a yoga teacher who practices a calorie-restricted, vegan, vegetarian diet. Her father, Dr. Roy Walford, was a famous gerontologist.
Contact information:John D. Furber
[ John D. Furber home page ]
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