High Intensity Interval Training, My One Month Observations

I have been reading a lot about exercise lately. I joined a gym, and had an hour with an instructor. The hour turned out to be more of a sales pitch than anything else, but there may be a few seeds of knowledge in what I heard. The instructor holds a Masters Degree in Human Physiology, so I believe most of what he said. He lost me at the $400.00 per month trainer cost to get me looking like an American Ninja competitor in six months. I thought six months was too quick, maybe if he said seven months I would have signed up….

Between, the instructor, books and the web, I have learned exercise has changed a lot over the years. Smarter exercise is better exercise. Longer exercise times are not always smarter or better. Science seems to show almost everyone can get themselves in reasonable physical condition in as little as thirty minutes a week, as quickly as a few months.

The idea of High Intensity Interval Training is simple, once it is understood. It seems our bodies may not made for trotting all day alongside a herd of Antelope waiting for our chance to strike. The newer exercise science seems to declare we are made for reasonable movement mixed with all out spurts of action or movement mixed in.

Translated into something I understand, all out spurts of action means as little as one minute of cycling, running, swimming, cross country skiing, or performing any total body activity at the fastest possible speed. This all out action is repeated three times after warmup, with intervals of slower or recovery movement in between the all out portions.

Here is my plan using the ideas from High Intensity Interval Training:

1. Warm up. Perhaps a minute of jumping jacks followed by two minutes of walking, or simply walking about three minutes at a moderate pace.

2. Run as fast as I am able, with a goal of running all out for a full minute.

3. Slow to a walk for two to three minutes of recovery (catching my breath).

4. Run as fast as I am able, with a goal of running for a full minute.

5. Slow to a walk for two to three minutes of recovery (catching my breath).

6. Run as fast as I am able, with a goal of running for a full minute.

7. Slow to a walk for final recovery.

Exercise and feel younger, Exercise and feel better

I started using this High Intensity Interval Training exercise idea about a month ago, I could only run my fastest for about ten seconds. Muscles in my hips and upper thigh complained loudly and painfully. I thought at first I would not be able to do this as the pain was so quick and pronounced.

The pain remained for some days. The exercise reward seemed non-existent. I went through my cycles with a goal of this exercise plan every other day, or three times a week.

It is now a month or so later, and I am up to all out running all out for about thirty to forty seconds. No pain. My Recovery Walk lasts two to four minutes instead of ten or twelve. High Intensity Interval Training has a lot going for it after all. I confess I am a converted skeptic about High Intensity Interval Training.

As a baseline, I want to mention, I walk a lot. When the weather and other things cooperate, I walk somewhere around 15 miles or more a week. Running however is a whole different animal.

I do not remember having as much as jogged in the last twenty years. After 40, running was thought to cause joint problems. Initially running was where my major pain came from. I discovered I had several smaller unused or little used muscles around my lower hips and  hip joint.

Which brings me to something the instructor salesman told me which may or may not be true. As we sail past about fifty years of age, we become much more efficient at the things we do. If we are going to get up, we do two or more things because we are up.

Our body also starts to quit using non essential muscles, and even some muscles that are useful, but not mandatory in our lifestyle. Muscles start to deteriorate because we do not use them.

Setting my skepticism aside, I am sold on High Intensity Interval Training as the most productive use of limited exercise time. If you are like me and have not moved faster than a fast walk for some years, you may want to buy a bottle of your preferred pain reliever first.

Of course always check with your doctor, and read what you can find about High Intensity Interval Training to determine if this is the right exercise for you. I find I enjoy High Intensity Interval Training and the gains are fast – once the pain goes away.

Green Smoothie 30 Day Review

I am through my fourth week and entering my fifth week of Green Smoothies. What a world of difference in how I feel, and how I look. I followed up on a lot of what I read about Green Smoothies, both web based and paper based sources. Everything published in the books I have read seems to be true. The Web for the most part is true, but some sites tend to push the boundaries a little.

I have three family members drinking Green Smoothies too, as sort of a check on my observations of me. Two are experiencing  weight loss without a lot of effort. I went three days this week without a Green Smoothie. I started getting serious cravings for Green Smoothies. When my body didn’t get it, cravings for food in general started to occur. I am drinking a Green Smoothie as I type this, and the first glass of Green Smoothie has quieted the cravings.

One a side note, I had not eaten since last night. I joined someone for lunch today. Since it was breakfast for me, I had corned beef hash, eggs, and hash browns. It used to be one of my favorite meals. Today however I ate, but really wanted a Green Smoothie instead.

I was at a book store today, and a young couple was looking for a diet book on Smoothies. I told them about the book I have, Green For Life, and how good of a book it is. They started looking for it, and I mentioned that after a few weeks of Green Smoothies they would not willingly want to eat [most] Fast Food again. I could see almost fear cross their face, and they thanked me, and decided they had to leave the book store at that moment.

I find it amusing that we are so conditioned to eat meat that the idea of eating vegetables is foreign to us. I never realized how conditioned I am by the media, until instances such as a diet change to incorporate Green Smoothies enters my life. Suddenly, I have to overcome a disconcerting feeling of odd and strange as I was one of those people who thought people who primarily subsist on a vegetable diet are a little touched and certainly not healthy.

I do not think I will ever become a full fledged vegetarian, I am too old and too far gone for that, but perhaps the future will reveal a different truth. For the present though, I am satisfied that my nutritional needs are met, and most exceeded by the powerhouse drink called Green Smoothie. If I find a way to dedicate more time to eating, perhaps then I would give up meat completely.

I can say, I am more aware of ever of the thousands of animals killed daily, and the thousands of pounds of meat thrown away daily and its a real shame. I try to be mindful of my food and the fact that it died so I can have food to eat although sometimes I find myself throwing out meat, that sat in the fridge too long.

I find it personally shameful when I have to throw away meat knowing that an animal died and I wasted their flesh. Not to be taken out of context, I am not a PETA member hiding in disguise, but I prefer not to waste meat from an animal that perhaps would not have been butchered if I was more mindful. This subject of meat rages across our world every day, so take what I wrote for what it is.

On a side note, having lived in the proximity of feeding pens, I know a Cow’s last days are not all they could be. I think the way they are kept is deplorable. I think if most people saw the conditions of the feed yards, they would gladly pay a little more a pound for their beef. I think the same applies to all meats we consume. I wish there were a better way. Being mindful of the meat we  waste each day, either throwing out spoiled meat we didn’t eat, letting cooked meat get old, or my favorite pet peeve, wasting meat in a buffet. Stopping these behaviors are ways to be more mindful of a meat animals welfare.

Green Smoothies have made me feel better, period. It is not a carnivore verses vegetarian issue, or a health nut in the making story. The plain truth is I doubt the average Doctor’s ability and motivation to ensure I am in the best possible health. I am primarily an income source to my doctor. If I don’t need him, he loses money. Not to say Doctors do not care about their patients, but HMO’s in particular are out to make a profit, not free patients from a Doctors care.

I am hopefully going to retire some day, and I would rather spend my retirement on enjoying life, and not sick or in a nursing home waiting to die, wishing I was dead. I have worked too long and too hard. I want to reap any rewards waiting for me from what will be over five decades of working. Why should a Doctor nursing home take the monies I spent all my life working for when a simple diet change takes care of most health issues?

Green Smoothies are not the end all, be all. Green Smoothies are for me at least the biggest thing to come down the health and nutrition pipeline in many years. Who would have thought that a fruit and a few green vegetable leaves could make me feel so healthy, happy, and feeling so good?

I am compelled because a small part of me is not cynical of Green Smoothies to write, Green Smoothies are the most important change I have made to better my health ever! I do not know how to say it stronger than that.

Green Smoothies is a lifestyle commitment to better your own heath. You also need a blender. All it takes after these two changes is a blender and five minutes. Everyone should be able to improve their health and feel better. Eating healthier is not bad for you. Eating more vegetables is not bad for you. Taking better care of yourself is not bad for you. Eating too much of the wrong foods will kill you. What is more fun, eating right or dying early?