Exercising

Disclaimer: All of the videos that I have provided here at My Patients Web Site are for educational purposes only.

If you wish to contact the person(s) who have made these videos, please do so. But, please understand that I personally may not agree with every part of their video or statements.

RESISTIVE EXERCISE IS VERY IMPORTANT TO HELP MAINTAIN EVERYONE'S MUSCLE TONE, BUT DEPENDING ON YOUR BLOOD TYPE CERTAIN TYPES OF EXERCISE WILL WORK BETTER THAN OTHER TYPES FOR A OVERALL HEALTHY BODY

Understand, there is always an increase demand on your reserve systemic enzymes during exercise.

Start taking the Professional Grade Systemic Enzymes at least one month, before starting any exercise program to start resolving adhesions and/or micro tears (scar tissue). These damaged areas are generally found in the tissue of muscles, ligaments and tendons, which have developed from past minor injuries that you may or may not be aware of. These damaged tissues have a 1,000 more sensory nerve ending, which translates into pain signs to the brain. Systemic enzymes will also play a key role in eliminating inflammation, which will normally occur from active exercising of your muscles, ligaments and tendons, which have not been kept toned over the years.

I have reprinted this article of Simple Fitness Solutions with a link at the bottom of the page. I have no personal knowledge of this company and only provide the article for reference material and your consideration. Check them out, maybe they can help with an easy training plan. Remember this is only a part of the steps to longevity and good health. I'm not affiliated with this company nor do I receive any financial compensation from this company for referring you to their site.

Importance Of Strength Training For The Baby Boomers & Older Adults

Deborah L. Mullen, C.S.C.S
Strength and Conditioning Specialist
Simple Fitness Solutions
San Luis Obispo, CA, USA

Do you hope to maintain quality of life as you grow older? Is it important that you're able to perform your daily tasks, enjoy your recreational activities, and care for yourself? You probably would like to stay fit, trim, strong and mobile for as long as possible. If you do happen to have some physical limitations, you would want to halt or maybe even improve your condition. This doesn't have to be just wishful thinking. You don't have to accept frailty as you age!

You can do more than just hope for a strong, mobile body as you age. It is possible to turn back the aging clock! The myth is that as we grow older we get much weaker and suffer more aches and pains. We've been told that losing muscle and gaining fat are just part of the natural aging process. The fact is that many of the symptoms of old age are really the symptoms of inactivity---of using our muscles less! Muscle weakness, bone loss, and sluggish metabolism are changes that accompany aging but are not solely caused by it.

No doubt you have heard this phrase before. I can't think of a better one to describe what happens to our bodies as we age. You can slow and possibly reverse many of the symptoms associated with aging. It is possible to turn back the clock. By increasing your strength and flexibility, you can turn your wishful thinking into a reality!

They still haven't found the fountain of youth, but something close to it. Researchers at Tufts University exercise lab say that strength training is a potent age eraser. It is their weapon of choice for fighting physical declines associated with aging.

More and more fitness experts are recommending strength training for health reasons--for women as well as men, older adults as well as younger adults. Strength training is extremely important in combating the age-related declines in muscle mass, bone density and metabolism. It is an effective way to increase muscle strength and to shed unwanted inches. Strength training also helps to decrease back pain, reduce arthritic discomfort, and help prevent or manage some diabetic symptoms.

Physical inactivity causes an average muscle loss of 5-7 pounds per decade. This muscle loss leads to a metabolic rate reduction of 2-5% per decade. Calories that were previously used for muscle energy are put into fat storage, resulting in gradual weight gain. One study on older adults (Campbell, 1994) showed that a 3-month basic strength-training program resulted in the exercisers adding 3 pounds of muscle and losing 4 pounds of fat, while eating 15% more calories!

At Tufts University, researchers found that strength training can add bone density. Prior to this research, it was thought that women might be able to slow their bone loss, but not increase their bone density. This new study shows that strength training at any age can actually add bone, not just slow its loss!

According to Tufts, sensible strength training may be one of the best ways to get relief from your arthritis. Not only will it help to lubricate and nourish the joint, strength training will also strengthen the muscles around the joint, providing it with greater support.

As we age, our glucose sensitivity decreases. Poor glucose metabolism is associated with Type II diabetes. One study (Hurley 1994) found that after 4 months of strength training, there was an average increased glucose uptake of 23%!

It involves briefly working your muscles, on a regular basis, a little more than they are accustomed to working. This causes your muscles to become stronger and more toned. Also, your tendons, ligaments and bones will be strengthened. This strengthening will make your joints more stable and less prone to injury. Everyday tasks will become easier, such as picking up grocery bags or grandchildren, getting up from a low sofa or going up stairs.

Just because we know something is beneficial, doesn't mean we actually will do it. There are many roadblocks to good intentions. Do any of these sound familiar?

Now you can eliminate your roadblocks and reap the benefits of strength training. The Simple Fitness Solutions Strength-Training Kit is perfect for the person over fifty who wants a simple, safe, effective, and inexpensive way to train at home.

The Simple Fitness Solutions Strength-Training Kit includes a set of two rubber tubing rings with foam handles and a training booklet that describes a strength training and flexibility routine that will work all the major muscle groups in only 30 minutes. The exercises are easy to follow with simple language and line drawings.

Rubber tubing is an effective tool for strength training. When you strength train, your muscles exert a force against some type of resistance. It doesn't matter if this resistance is from machines, dumbbells, or rubber tubing---your muscles, connective tissue, and bones will respond by getting stronger.

A recent study (Mikesky, 1994) found that older adults who used rubber tubing for 12 weeks on a moderate program increased their strength an average of 82%! In a review of this study, Ralph LaForge, renowned fitness expert, remarked "These results suggest that home-based resistance training program utilizing elastic tubing can serve as a practical, effective means of eliciting strength gains in adults over the age of 65. Elastic tubing is inexpensive, compact and easy to use, and is therefore a convenient means of strength training for those who are older and on limited incomes."

As you get stronger with strength training, you will need added resistance in order to improve. If you are using dumbbells, you need to use heavier weights---this can get costly and cumbersome. With rubber tubing, you simply move it farther to make an exercise harder. Also, rubber tubing will allow you to train muscles that dumbbells can't train in a seated position, such as the chest and mid-back. Because the tubing only weighs a few ounces, it as very portable.

The Simple Fitness Solutions strength-training kit is just what its name implies--a simple solution to strength training at home. It is safe, effective, time efficient, easy to follow, economical and reliable. The training booklet contains exercises that are illustrated and written in simple language (no complicated terminology!) It also contains guidelines on proper form, posture and safe techniques, as well as tips for sticking with your program, a chart for logging your training, and stretches to do after your training session.

Strength training is critical for combating frailty and disability, for increasing strength and mobility, for staying active and self-sufficient. Research has consistently shown the fitness and health benefits of strength training for older adults. You don't have to decline with age! You can control these declines or even reverse them with strength training---it will have a great impact on the quality of your life as you grow older.

It's never too late to turn back the clock with this powerful age eraser. Strength training can improve the quality of your life at any age or condition. Traditionally it was thought that it was normal to get weak and feeble as one aged. We now know that this is not true--that inactivity is the culprit, not aging itself. But you are lucky--you have access to new research that wasn't available to the previous generations. It's important to embrace new information, even if it means tossing out familiar ideas.

You can maintain your independence and mobility far beyond your expectations as you age by simply doing strength training for 30 minutes, twice a week. There isn't another investment that pays off as well. If you want to stay fit, trim, strong, mobile, and physically independent, then you should order the Simple Fitness Solutions Strength-Training Kit.

Select your blood group below and then click on the video for exercise best suited for your blood type:

The information on MY PATIENTS WEBSITE with Dr. Tindall, D.C., C.C.S.T. are provided for the purposes of education only and is not intended as a substitute for advice from your physician or other health care professional. Any products recommend or claims made about specific products on or through this site have not been evaluated by the United States Food and Drug Administration and are not intended to diagnose, treat, cure or prevent disease. . You should not use the information on this site for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. You should consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you have or suspect you might have a health problem.