Hey everyone!
So as promised here is Part II of Dr. Brown’s vlog titled “Tips to Combat Fatigue and Increase Energy… Naturally!” This whole section is on exercise and like before I’ve provided all the tips in list form below so you can print them out or easily reference them without having to watch the video over and over again.
Exercise
1. Aerobic activity is defined by the heart and lungs ability to supply an adequate amount of oxygen to the muscle. It is the most important thing when it comes to exercising for good health.
2. It is essential to get a heart rate monitor to keep track of what the heart rate actually is while exercising because if the heart rate goes too high {and the heart and lungs can no longer supply the muscles demand for oxygen,} the body switches from aerobic to anaerobic.
3. The correct formula to find your ideal heart rate for aerobic activity is adjusted based on activity level:
|
Activity Level |
Formula |
Example for Age 30 |
|
Sedentary |
180- age – 10 |
180- 30 -10= 140 |
| Average | 180- age – 5 | 180- 30 -5 = 145 |
| Athlete | 180- age +10 | 180- 30 +10 = 160 |
4. The best thing to do when you feel like you are too tired to work out is to do it anyway because most of the time that is caused by mental exhaustion not physical exhaustion and after a few weeks that will begin to change.
5. Eleuthero {also known as Siberian Ginseng} is an herb that can help boost energy over time. It is best in tincture form and can be found at health food stores.
6. The most common anaerobic exercise is weight lifting, which can be very beneficial to your overall health. However, if you weight lift without a good foundation of aerobic activity it can actually break your muscles down and be detrimental.
7. Minimum recommended aerobic activity {such as walking, jogging, bicycling– anything that keeps you in the ideal heart rate range} is 2 x a week for 30 min but ideally is 3-4 x a week for 30 min.
8. Minimum recommended amount of anaerobic activity (such as weight lifting) to get the maximum benefit is 2 x a week.
9. It is ideal to do aerobic activity on a different day than anaerobic activity. (Ex. Aerobic activity such as jogging on M/ W/ F and weight lifting on T/Th.) If you need to do them on the same day, anaerobic activity should be done before aerobic activity so that you have sufficient stores of glycogen in the muscles while weight lifting.
10. Listen to your body and be aware of overtraining. If it takes you days at a time to recover after a work out, you are overdoing it for your ability. The goal is to exercise to increase overall health and vitality not to overtrain to a point where you feel more run down and fatigued.
Hope this helps and motivates you to get out there and be active! Please feel free to comment and ask questions if you have some as well! Be on the lookout for our next vlog concerning the springtime whoa we are all dreading… Allergies!!
Talk soon,
