do you think doing 30min/day of rigorous aerobic exercise would "jumpstart" your adenal gland into functioning properly, or do you think it would make it more exhausted?
It would make matters worse! http://www.ppcchicago.com/articles/adrenalfatigue.php Here's a great article from his site... Six reasons why aerobic work is counterproductive Print E-mail Getting Maximum Results As a Strength Coach and a Personal Trainer for 15 years, Iâve had a chance to see many fitness enthusiasts workout at many gyms in my local area and throughout the country. At any given gym or fitness center, the one thing that I notice is how you see the same people doing the same workouts month after month, year after year. The amazing thing is that these people continue to look the same or they are actually looking worse aesthetically. This is especially true with the constant performance of continuous aerobic work. Whatâs sad about this is that they feel like they are doing everything necessary to get the result they are looking for. They are resigned to the fact that this is how itâs going to be and there isnât anything that can be done to correct their deficiencies. If you were to ask them what results they would like to get out of their workout, the number 1 answer is âlosing weight or getting thinner.â When I am asked what it takes to look âfitter,â the first question I ask is: âHow long have you been doing your current training program?â The usual answer I receive is âsomewhere between 6 and 12 months.â The typical program they follow is â30 â 60 minutes of continuous aerobic work 3 to 5 times per week.â Our training tells us that this is not a good approach to take for the client seeking improving results over time. World renowned strength guru Charles Poliquin has identified 6 reasons why aerobic training is counterproductive to fat loss: (1) Continuous aerobic work plateaus after 8 weeks of training so anything more is counterproductive. This is quite an âeye openerâ for most people who immediately recognize that they may have been wasting their time for such an extended period. To quote Charles, âusing this principle in preparation for the 92 Olympics, the Canadian Alpine Ski team actually surpassed the Cross-country team on aerobic scores as measured by third party University labs.â Who wouldnât want to perform as well as the Canadian Alpine ski team? (2) Aerobic training worsens power locally and systemically â in other words, it can make you slower. If you are an athlete or a âweekend warriorâ who likes to participate in athletic events or team sports that require speed and jumping ability, this is the last thing you want from a cardiovascular training program. Coach Poliquin adds that âthe more lower body aerobic work you do, the more your vertical jump worsens. The more upper body aerobic work you do, the more your medicine ball throws worsen.â (3) Aerobic training increases oxidative stress which can accelerate aging. According to Endocrinologist Dr. Diana Schwarzbein (author of The Schwarzbein Principle II ,) âoxidationâ is a process that forms free radicals in the body. Normally the body can neutralize free radicals with substances known as antioxidants. It is only when there is an excessive build-up of free radicals that the body cannot neutralize all of the free radicals. This leads to changes to your metabolism which can accelerate aging. (4) Aerobic training increases adrenal stress which can make you fatter and produce other undesirable health consequences According to Dr. James Wilson (author of Adrenal Fatigue â The 21st. Century Stress Syndrome,) ânormally functioning adrenal glands secrete minute, yet precise and balanced, amounts of steroid hormonesâ. When one does too much continuous aerobic exercise, the adrenal glands are stressed in a way that can upset this delicate balance which could lead to adrenal fatigue. Adrenal fatigue is associated with such symptoms as: tiredness, fearfulness, allergies, frequent influenza, arthritis, anxiety, depression, reduced memory, and difficulties in concentrating, insomnia, feeling worn-out, and most importantly- with respect to this article - the inability to lose weight after extensive efforts.â (5) Aerobic training increases body fat in stressed individuals by contributing additional stress. If you are already going through a lot of stress in your life then adding more âstressâ by doing too much continuous aerobic work will actually add more body fat thus making it hard to reach a weight-loss/body fat goal. (6) Aerobic training worsens testosterone/cortisol ratio which impedes your ability to add fat burning lean muscle. When the testosterone/cortisol ratio is lowered your ability to add lean muscle tissue, which helps to increase caloric expenditure, is again hampered making weight loss much more difficult. Coach Poliquin notes that âcontinuous aerobic work is basically exercise induced castration!â Getting Maximum Results, Part II: Six reasons why aerobic work is counterproductive By Keith Alpert, Level 4 PICP coach. In part I, I provided six reasons why continuous aerobic work is counterproductive to your training. My purpose was to enlighten a population that has been led to believe that there is only one way to train the cardiovascular system. In this second part, I will provide trainees with an alternative strategy for training the cardiovascular system that is more effective and takes less time to complete. The Question of Body Fat I often ask my clients, "who has less body fat, a Sprinter or a Marathoner?" The answer I receive is almost always "a Marathoner." The correct answer, however, is a sprinter! (In 15 years of training, only two people have answered this question correctly!). You can understand why, since the general public has been told over and over again that in order to burn fat you have to do continuous aerobic work. Sprinters do almost ZERO continuous aerobic work, yet they have less body-fat. How is this possible? The reason is rooted in the intense nature of their training. The higher the intensity (i.e. "Intensity" is the percentage of the Maximum Heart Rate, not the intensity of effort) the more calories per minute burned during the workout. In addition (and more important,) caloric expenditure is increased for 24-48 hours post workout. The Power of Interval Training The way for individuals to raise the intensity of their training is to do "Interval Training." Interval Training alternates bouts of high-intensity exercise with that of low to moderate-intensity exercise. Recent studies have shown that Interval Training is more effective for fat loss while improving both Aerobic and Anaerobic fitness. Tabata et al. (1) compared a 70% of VO2 max moderate intensity group (MIG) vs. a high intensity interval group (HIIT). The MIG group did increase their VO2 max by about 10% without a concurrent improvement in anaerobic capacity. The HIIT group improved their VO2 max by 14% and their anaerobic capacity by 28%. The HIIT group actually improved both anaerobic and aerobic capacity at the same time! Tremblay et al. (2) compared a sprint ergometer group versus an aerobic group. Despite burning 50% less calories, the sprint group lost three times more fat than the aerobic group. .................................
Adrenal fatigue can be stress / caffeine induced. I was a heavy coffee drinker. Late last year I started making it weaker and weaker. Now I use a teaspoon of beans per four cups of coffee, grind it coarse for weakness and drink it all day really. It looks like tea. That is how coffee was typically brewed in the 40's. We keep making it stronger ala Starbucks stuff that is like snorting a line practically... Regarding stress, I very simply don't let people put stress on me unduly. Quick and decisive action has to be taken to keep from getting injured from "stress by jerk". Edit: Isn't the best aerobic exercise done by first warming up, then doing some heavy stuff to raise the heart rate and then continuing at a lower heart rate? My favorite hiking place has a half mile walk, then some hills that can get my rate to 150 beats if I charge ahead, then a few miles of fairy level walking.. I love doing that... I wonder if it's the same for dogs, I have a dog that loves hiking with me, don't want to mess up her health though...
1000 IU, the bottle has a warning not to take more than one a day. Vitamins A,D,E, and K are fat soluble and can build up in the body. I don't take it on sunny days and I won't take it the rest of the year until next winter once it runs out... I like Jarrow brand, my retailer tells me they take care to use the best ingredients.
To say that one should not perform aerobic exercise is a joke, and is ill advised. I was a personal trainer through college, and knew my business. These fucking dorks that say this shit probably are the same "body builders" that are always on a permanent "bulking cycle", and have never seen their own abs. They will probably also advocate you eating McDonalds, just as "long as you get your RDA of protein in", because this will help you grow muscle. These dorks are the ones holding back personal training as a whole. For every 1 good trainer, there are 3 bad ones that try to make old ladies lift weights like 20 yr old males, and end up hurting them. Steer clear of these losers, they will only cause injury in the end, I've seen it too many times. The truth is, maybe only 10% of the US population is healthy enough to step outside and perform a sprint workout. If you know that you're not in that 10% group, you need to spend 4 weeks building your joints, muscles, and cardio/respiratory system up to sprinting standards. Sprints are very hard on the joints and lower back. Be careful.
Just exercise. I'm one of those fat idiots who goes through cycles of weight gain and weight loss, because of dramatic shifts in lifestyle. The best, most motivated I ever felt was when I exercised for 3 hours a day every day and spent a half-hour in a dry-sauna ever night. I'm a fat, stupid, retarded American and I know what's killing me and my mindset and need to fix it. Don't go looking for these easy fixes, it can only screw you. Once I'm out of grad school, I plan on correcting my ass through proper diet and exercise.
LMAO, to reply to a piece of literature written by Poliquin with that rubbish is akin to a bug hitting the windshield of a car. You are way out of your league here brother. You don't even have the discipline to complete 2 weeks of Poliquin's dietary suggestions. He is as strict as they come. He trains OLYMPIC ATHLETES. I'm talking calculus and you run in with Algebra.. Just stop... just stop and go do some more reading... Humans aren't meant to run 5 miles to catch their food, but rather sprint for 100 meters and throw a rock or an arrow at their food. Sprinting was merely AN EXAMPLE of HIIT. Just because you spent 2 weeks studying for your ACE cert doesn't mean you KNOW your industry. The only time older ladies get hurt lifting weights is when the trainer neglects to address the structural imbalances. I am NASM certified and I've trained hundreds of clients. If I've learned one thing it's that women have a MUCH higher threshold for pain than men. You're right, most Americans can't do a sprint workout-most Americans are lazy bums. The point wasn't to do sprints and only sprints as cardio but to do HIIT.
What percentage of the max heart rate should you be targetting for the high-intensity and low-intensity portions of the training? How long should each interval last and how many intervals of high-intensity/low-intensity total should one do in each work-out? Also, how many many interval training workouts a week should one do?
Ehhh... maybe we can get some really good advice here. I don't know a lot about exercise really. I did a lot of it over a lifetime though. Martial arts, cycling, hiking, weights, basic training at Fort Ord... never too serious about any of it though.... I always wanted to just be healthy really, not extreme in anything so I moderated... Now I'm old, about all I can do is a little weights and hiking with my favorite hiking partner, Blondie [she's a white mixed breed dog, part Coyote] and Blondie can put on the miles, loves it seemingly... so what's my best tack... I had a pal a few years back that was way into exercise. He was saying that you want to warm up, then run up and down some stairs or something to get your heart rate way up briefly, then go on with your walk... does that make some sense? Would I want to alternate hill climbing with walking or do some sprinting in the middle of a hike? If so, how often, say I'm hiking ten miles....