Why Vigorous Exercises Really Remarkably Help You Live Longer?

 

Why Vigorous Exercises Really Remarkably Help You Live Longer? Whether or not you are obese, and whether or not you have heart disease or diabetes, if you can manage some vigorous exercises it could offer significant benefits for longevity.
Click HERE to learn how to do vigorous exercises which helps in boosting your lifespan.

 

All types of physical activity, from working in your garden and vacuuming your house to jogging and competitive tennis, are beneficial in their own way. But new research suggests that intense activity, the kind that makes you work up a sweat, may be especially good for you.

 

Compared to those who engaged in only moderate activities (such as gentle swimming or household chores), those who engaged in vigorous exercises (such as aerobics or jogging) had a 9 percent to 13 percent lower risk of dying during the study period.

 

Lead author Dr. Klaus Gebel from James Cook University’s Centre for Chronic Disease Prevention told Science Daily:

 

“The benefits of vigorous exercises applied to men and women of all ages, and were independent of the total amount of time spent being active … The results indicate that whether or not you are obese, and whether or not you have heart disease or diabetes, if you can manage some vigorous exercises it could offer significant benefits for longevity.”

 

While intriguing, this isn’t exactly new information. Research has been pouring in for years that higher intensity exercise appears to offer greater health gains in a fraction of the time of more moderate workouts.

 

Science Shows Vigorous Exercises May Help You Live Longer

 

In 1995 a study found “vigorous exercises but not non-vigorous exercises were associated with longevity.” The Harvard Alumni Health Study, results of which were published in 2000, also showed a clear correlation between level of activity and mortality.

 

According to that study:

 

“Light activities … were not associated with reduced mortality rates, moderate activities … appeared somewhat beneficial, and vigorous activities … clearly predicted lower mortality rates.”

 

Then in 2006 researchers noted that “vigorous intensity exercises have been shown to increase aerobic fitness more effectively than moderate intensity exercises,” and “exercise performed at a vigorous intensity appears to convey greater cardioprotective benefits than exercise of a moderate intensity.”

 

In 2008, a study was published showing that high-intensity exercise training is more effective for reducing total abdominal fat, subcutaneous abdominal fat, and abdominal visceral fat (the most dangerous kind) compared to lower intensity workouts.

 

And in 2013, research again found that high-intensity circuit training is more effective in improving blood pressure, lipoproteins and triglycerides than endurance training alone or lower intensity circuit training.

 

This isn’t to say that moderate-intensity activity should be avoided. The more you move around during the day, walking, bending, climbing, etc., the better.

 

And research does show distinct benefits for moderate-intensity activity too, such as in lowering the risk of type 2 diabetes and other chronic disease. Still, the take-home message is that you don’t want to stop at moderate intensity.

 

Several times during the week, be sure you are pushing yourself to your limit, getting your heart pumping and breaking a sweat. It doesn’t have to be for long, and it doesn’t have to be every day. In fact, overdoing intense exercise can backfire, and it only takes a small amount of high-intensity activity to reap the benefits.

 

As Dr. Gebel said:

 

“Our research indicates that even small amounts of vigorous activity could help reduce your risk of early death …  Previous studies indicate that interval training, with short bursts of vigorous effort, is often manageable for older people, including those who are overweight or obese.”

 

Watch this Video HERE about the benefits of vigorous exercises.

 

How Can You Tell the Difference Between Moderate and Vigorous Intensity Exercises?

 

The simplest way is to use the “talk test.” If you can sing while you’re exercising, consider that light intensity. If you can talk, but not sing, it’s moderate. At vigorous intensity, you won’t even be able to talk normally; you’ll need to pause to take a breath after just a few words.

 

If you have a heart rate monitor, you can also use your heart rate as a way to monitor intensity. You’ll first need to figure out your maximum heart rate, which is 220 less your age. If you’re 40, for example, your maximum heart rate would be 180 beats per minute.

 

For intensity, a light workout is generally less than 50 percent of your maximum heart rate, a moderate-intensity workout is 50-70 percent of your maximum heart rate, and a vigorous workout would clock in at 70-85 percent of your maximum.

 

Been Awhile since You’ve Broken a Sweat?

 

Whether you consider yourself fit or out of shape, you can start on a longevity program today simply by breaking a sweat. Examples of vigorous exercises that can help you reach this goal include race walking, fast jogging (about 6 mph or more) or running, playing singles tennis and bicycling with steep hills (or more than 10 mph).

 

You can also try one of my personal vigorous exercises, The NO Excuse Workout, which includes 2 DVDs each packed with 10 short, intense workouts. Every workout is exactly 4 minutes long, broken down into 8 specific sets. Each set lasts for 30 seconds – 20 seconds of intense exercise, and 10 seconds of rest. That’s right, the workout is ONLY 4 minutes but you’ll break a serious sweat nonetheless … that’s why it’s called No Excuses!

 

By Jesse Cannone – Creator of the International Best-Selling Back Pain Treatment Program “Lose the Back Pain System” and Best-Selling Book “The 7 Day Back Pain Cure”

 

Unlike most treatments which only deliver temporary relief, if any at all, muscle balance therapy delivers lasting relief to 8 out of 10 people who use it because it addresses the underlying cause of the pain, not just the symptoms.

If you are suffering from any type of back pain, neck pain or sciatica, I urge you to learn more about this breakthrough new treatment. Click HERE to learn more

 

5 Really Awesome Helpful Steps for Painful Back Muscles

 

5 Really Awesome Helpful Steps for Painful Back Muscles - Painful back muscles can occur when the muscles are being pulled or stretched too far, causing small tears within the muscles. Here are 5 very helpful steps to treat painful back muscles.
The Easiest Way to Ease Painful Back Muscles While Sitting

Painful back muscles can occur when the muscles are being pulled or stretched too far, causing small tears within the muscles.

 

You will probably at some point have painful back muscles or a pulled back muscle which can happen during a game of golf, while cleaning a garage, or even on the dance floor.

 

A pulled back muscle may not sound like a serious injury, but the low back pain can be surprisingly severe. Fortunately, pulled back muscles usually heal within days or weeks.

 

While that pulled back muscle may seem to come on suddenly, chances are it was a long time coming. You could be ignoring some very important warning signs. This means if you’re not in pain now, you might want to sit up and pay attention.

 

Do you sit in a chair all day? Do you exercise incorrectly? Are you under tremendous stress? Are you dehydrated? Are you substantially overweight?

 

Did you honestly answer yes to one or more of those questions? If so, then you’re at greater risk of muscle imbalances, trigger point pain, and at higher risk for injuries like a pulled back muscle.

 

But when you do experience pulled back muscles what do you do? You probably reach for a bottle of pain killers and go lie down. But what should you really do?

 

Here are the 5 really awesome helpful steps to take now to help your body recover quickly from painful back muscles:

 

#1: Apply Cold

 

You should apply ice to your injury as soon as possible. The sooner you apply the ice the more it will help. Use a cold pack, a zip lock bag of crushed ice, or even a bag of frozen vegetables in a pinch.

 

Apply the cold pack in a circular massaging motion to prevent the ice from resting in one place too long. You can also place a thin towel between the compress and your skin to help prevent frostbite.

 

Ice can be applied up to 20 minutes at a time. Repeat over the course of the first few days, or after flare ups. The cold will cause nearby blood vessels to constrict and also help minimize swelling and painful inflammation.

 

The cold will stimulates your body to rush more oxygen-rich blood full of antibodies and vital nutrients to repair the injury and carry away waste products as it attempts to warm the area.

 

#2: Apply Heat

 

Try applying heat directly after the ice. This is a powerful way to “double-shock” your back muscles out of the pain-spasm cycle.

 

Apply 20 minutes of ice followed by 20 minutes of heat and repeat up to three times. This should provide some relief from even severe lower back pain.

 

There are many ways to apply heat, including a long hot shower, ultrasound, heating pad, and pain cream.

 

If you want the gold standard in heat for pain relief, try a far infrared heating pad, which produces heat that penetrates much deeper than the superficial heating a standard heating pad offers.

 

As heat is applied, your back muscles relax and circulation increases again as your body sends fresh blood supply to cool the area back to normal. Repeat heat treatments as necessary.

 

#3: Natural Anti-inflammatories

 

Think twice before you reach for that bottle of pain killer. It might kill more than just your pain.

 

The truth is inflammation is a normal part of the healing process. The problem with inflammation is our bodies lose the ability to turn off the inflammatory response as we get older.

 

Non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen and naproxen can help with both pain and inflammation, but they also carry significant cardiac and digestive health risks.

 

A better approach is to replace what your body stops producing enough of as you age… specifically, systemic proteolytic enzymes.

 

These are the same enzymes your body uses to naturally quell inflammation once healing is complete and clean up excess scar tissue.

 

By giving your body what it needs to heal instead of masking the symptoms, you both reduce painful inflammation and speed up actual recovery time.

 

#4: Rest – But Not Too Much

 

Don’t rest too long. A little couch time won’t hurt, but light activity speeds recovery, so avoid lying down for long periods of time.

 

Growing evidence shows there is little or no benefit to bed rest over staying active. Listen to your body. Ultimately, your level of pain will determine your level of activity.

 

As a rule of thumb, if a certain activity led to painful back muscles don’t repeat it for at least a week. For example, if your back pain started after lifting something heavy, avoid lifting heavy objects for at least a week while your back muscle heals.

 

#5: Stretching and Strengthening

 

You’ll want to be very careful your first couple of days, but some light stretching can often reduce lower back pain from a pulled muscle by relieving tension. Include both strengthening and stretching exercises.

 

Try this easy stretch while lying in bed. Gently raise your knees from the bed to your chest, then put a slight pressure on your knees for a light stretch in your lower back.

 

This stretch can help relieve pain spasms in your back faster than waiting on them to resolve on their own. The stretch should not add to your pain, so again, remember to listen to your body.

 

Watch this Video HERE to learn about the exercises that can help to relieve painful back muscles

 

How to Prevent Painful Back Muscles

 

Often you can avoid back pain by taking some simple protective steps.

 

Watch what you eat. Stay away from inflammatory foods, such as baked goods, processed foods, fruit juice, soda, sweetened cereals, and fast food. They make your body more sensitive to pain.

 

Keep fresh fruits and vegetables a main part of your diet. Also eat foods rich in back pain-relieving Omega-3 fatty acids like salmon, sardines, and walnuts.

 

You need protein in your diet to help repair damaged tissue and to build and strengthen muscle. And don’t forget to drink plenty of water to hydrate tissues and organs and allow your body to regulate its temperature throughout the day.

 

Relieve stress. Many people hold emotional stress in their muscles. Frequent stress, anxiety, and tension can lead to tight muscles and muscle strains. You may be able to prevent new or recurring back pain with simple techniques such as massage and meditation.

 

Studies show that massage is an effective way to reduce stress and relax tightened muscles. And if you haven’t tried meditation, maybe you should. As little as 10 minutes being still, breathing deep, and centering your thoughts can quiet both mind and body after a stressful day.

 

Support Your Back. What kind of support does your desk chair, car seat, or couch offer? Probably not enough!

 

Try using a back support cushion which cradles your pelvis and floats your spinal system to reduce all-day pressure buildup and automatically correct slouched sitting positions.

 

By improving your sitting posture you can relieve excess strain on back muscles that can make you prone to painful back muscles

 

By Jesse Cannone – Creator of the International Best-Selling Back Pain Treatment Program “Lose the Back Pain System” and Best-Selling Book “The 7 Day Back Pain Cure”

 

Unlike most treatments which only deliver temporary relief, if any at all, muscle balance therapy delivers lasting relief to 8 out of 10 people who use it because it addresses the underlying cause of the pain, not just the symptoms.

If you are suffering from any type of back pain, neck pain or sciatica, I urge you to learn more about this breakthrough new treatment. Click HERE to learn more