OT: NOW Exercise,WAS Re: swimming and chemicals (OT?)

[Guest guest]

--snip--

> I'd go with the walking. In the book Lights Out I just finished the

author

> relates strenuous exercise to setting off the high cortisol levels

in our body

> that represent our instinctual feeling of being chased. The result

is you age

> faster from the hormone production.

>

> Wanita

I wouldn't avoid all strenuous exercise based on that. Cortisol is

produced during intense exercise, yes. However, if the duration of

intense exercise (weight lifting, sprint sets) is limited to 20-40

minutes, the cortisol release lasts only 2 hours followed by a healthy

release of growth hormone (anti-aging). The fight or flight response

(sympathetic nervous system) is natural and healthy. It becomes an

unhealthy level of stress when it persists (as in marathon running or

any intense exercise lasting more than a short time). Exercising the

autonomic nervous system by alternating exertion with relaxation tones

the nervous system and balances the endocrine system.

I recommend, based on the exercise physiology books I've read, to lift

weights in the afternoon on an empty stomach for 20-40 minutes,

followed in an hour by a high protein meal (supper). The same muscles

should not be worked within 5 days. This gives them time to recover

and avoids overtraining. Sets should be limited to 2, repetitions

to 6-12, and resting between lifts should be kept at a minimum, the

key is make it intense. On other days, short sprints, dancing,

jumping (rebounding), or any other fun intense exercise is

recommended. Endurance type exercise is not recommended as it

replicates hard agricultural work which ages the body. Also, do not

exercise late at night or with a full stomach.

Portland, OR