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Well you're now ready for step three of the optimal living program, seven steps to a healthy
fit age resistant body. So in chapter three or step three what we cover[sp?] is the importance
of committing to an excercise program that's personalized to what your needs are. Now,
for all of us, we need to be in better shape terms of our, or maintain at least our aerobic
fitness. We need a little bit of strength training
to maintain muscle mass and bone mass. And we need to maintain flexibility, so when the
chapter I explained how these things all work together. So when we talk about aerobic training,
I explained how to get into your, target heart rate zone, the aerobic training zone.
where your body actually burns fat. Adrenaline comes down says to the fat cell hi baby open
the door let the fat come out, the fat comes out, travels to the muscle so the muscle burns
the fat, your fat cells shrink down, you get a better looking body. In addition to that,
you start to understand how the cardiovascular benefits fit into aerobic training.
what those benefits look like in the heart and in the rest of the body system, also how
exercise helps reduce the risk of breast cancer and colon cancer, and how to start a program
if you're not really inclined to exercise that much, how would you start a program even
if it is just a simple walking program, exactly how you do it whats the distance how much
time how do you track your success. Then how do you take it to the next level?
Once you are into the aerobic training world, you're getting more comfortable, you're getting
the healthy [xx] How do you take it to the next level using what's called interval training,
I've explained that in this chapter as well. Very important for you. Now in addition to
aerobic training you have to do some-. strength training as well. I'm going to encourage
you to do that, because strength training is what helps to prevent Osteoporosis, which
is a huge problem today. you know. I also builds beautiful, cut, strong muscles. If
you are looking for a better body, a stronger body, then you want to increase your lean
mass if you and put on you know maybe five to seven pounds of lean mass and really get
yourself in shape with the right kind, the body nature intended you have in fact.
and as you increase your lean mass by some strength training it also elevates your metabolism,
allows you to eat more calories even when you are just sitting in a chair, you are going
to burn calories at a faster help you to maintain your body fat at the right point. So what
I show you in this chapter are you can choose from the different options of programs for
strength training. People don't know what to do often so I say
here's the basic XX program that covers all the body in just six exercises. They go, I
can do that. And if you are beyond that, there is an intermediate program. If you;re beyond
that, I show you an advanced program called a split routine which you can do so it depends
on what level[xx] want to do weight training with weights in a gym, or select ride machines,
or barbells, dumbbells, and so on. I also show you what things you can be doing
as an alternative to that. for instance certain types of yoga are outstanding like ashtanga
yoga I've seen it build fabulous bodies but not all forms of yoga actually give you that
kind of results so I explain in the chapter what else you could be doing if you don't
want to lift weights. And then of course they're flexibility training.
You need to maintain your flexibility as you get older and as the aging process occurs
it tends to get tissues to stiffen up. And you end up being sort of a very stiff and
rigid human being as you get older unless you combat that to some degree. So, flexibility
training very important. Also to help keep you injury free. So in this
chapter, I'm gonna help you make the commitment to getting an exercise program started if
you haven't done it already. and I am going to help you work through the psychological
steps that sometimes stand in the way of people actually gaining the compliance they need
with exercise in the long term. Many people feel that they need the extra
help [xx] I've included that in the chapter as well. I hope you like it. I think it's
a very important chapter for you to connect to. So take a look at it, read it carefully,
and start getting the message to be personalised to what your needs are. Good luck with that.