In the last edition, we talked about getting maximum benefits from exercise. Our discussion centered around how "interval" exercising can enhance the joint and other health benefits you derive. (If you did not read the last Chronicle, please review it.)
By adding extra "bursts" to what you might call normal exercise routines, will help prevent lactic acid from building up. Lactic acid is a waste product that is produced from muscular activity. What it causes when it reaches higher levels is pain and exhaustion as you exercise.
From Walking to Jogging
In our initial example, we talked about "speeding up" your walking exercise in increments. Slower at first and faster for interludes and then, slowing again. It is a classic example of how interval exercise can be implemented very easily and at the same time, provide you with greater benefits for the time you spend exercising.
You can take the same example and instead of varying your walking speed, you can alternate between walking and moderate jogging activity. Here, you are almost certainly going to get even greater benefits for the time committed than you would if just walking. Of course, this is not for everyone. Brisk walking may serve just as well as jogging and particularly so for someone who has severe arthritis or other health problems.
Shorten Your Exercise Time
This is really good news for those of you who do not have the time for extended exercise or who wish to devote less time to it. By using interval techniques, you can gain as much benefit in less time than if you were exercising on a straight normal routine.
For example, if you were a jogger who goes out for thirty minutes every day and comes home exhausted, you are better served to use fifteen minutes of interval exercise. In this case, you might alternate between five minutes of brisk walking with five minutes of jogging but limit yourself to just fifteen minutes of exercise.
What is the Difference?
When we engage in sustained activity (all at the same pace) and experience a feeling that we are tired (or, often exhausted) we gain the same benefits and lose the exhaustion. In fact, it would not be uncommon for the same calorie loss to occur with interval exercise as we would lose with sustained activity.
In addition to gaining ground with strengthening joint structure, you are also going to get greater cardiovascular benefits using the interval method. Your heart muscles are as challenged with interval exercise as they would be with regular exercise, however; you do not place as much strain on it.
As with any exercise program, if you are out of shape or have any chronic medical condition, you should check with your doctor before using these techniques.
In the next edition, we will talk about two more important issues. Frequency of interval exercise and intensity.
J.R. Rogers is the founder and President of Activex America, Inc. makers of Liquid Glucosamine Formula Syn-flex®