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alternativista

Member Since 13 Feb 2007
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Topics I've Started

Best Exercise - High Intensity Interval Training & Low Level Activities

06 June 2014 - 09:28 AM

The old thread got archived just when I wanted to add something to it.  Starting a new one.

See also Good Things thread, section on exercise at http://www.acne.org/...p...t&p=2661867 & Old thread: http://www.acne.org/...se-t275783.html Go there. Primarily a discussion of Mark's Daily Apple Primal workouts, Interval training and similar programs. Archived.

 

Physical activity is the best thing you can do for your blood sugar and many other health factors which affect acne.  But certain types of physical activity can worsen acne and cause other harm, other types are beneficial and absolutely essential.

 

Prolonged intense workouts like running 5 miles or more or hour long workouts which are actually bad for you causing oxidative stress and inflammation. And is mostly wasted effort as it is fueled by the carbs you just ate, and your muscle, not body fat.  (However, what is too intense and too prolonged might vary from person to person.)

Also, you need to be active, as in not sedentary, Every Day. Working out 3 days a week is not enough. Especially if you, like most, spend the rest of your days avoiding walking anywhere, climbing any stairs or avoiding any physical labor.  A sedentary lifestyle has been shown to be just as big a factor in the development of diabetes as obesity and diet. So is sleep, btw. And by now, we should all know the relationship between insulin and hormones and inflammation, and therefore, acne.



Good Exercise

The best exercise is whatever you enjoy and will do often. Also, you NEED to move around a lot all day everyday. Don't spend your day avoiding walking and stairs. Get up from the desk (or sofa) often. Park at distant parking spaces, do chores, dance, walk, play with your pets/kids, play a sport... Don't drive to places you can walk, bike, roller blade, etc. to.  For example, I throw the toy for the dog & then race him to get it.

-Regular (daily) low to moderate physical activity is anti-inflammatory. Links to studies in the Anti-Inflammationsection.

-Short bursts of very intensive activity is good for blood sugar: interval training such as sprinting, stairs, or hills. Or weight/resistance training. Any short bursts of intense exercise will help blood sugar, so take the stairs!! Many sports activities and hobbies would qualify as well.

-Short bursts of very intensive activity also stimulates the release of HGH and builds muscle. Anti-Aging.

-Cells in muscles pull glucose out of the blood stream. Increases insulin sensitivity.

-Regular, daily, low to moderate physical activity helps with fat metabolism.

And of course, low to moderate physical activity combined with brief intense exertion is good for stress and adrenal health. the lymph system and circulation therefore the immune system, sleep, etc. (Chronic cardio or hour long weightlifting elevates cortisol and burns muscle for fuel so is mostly a waste of effort, and is inflammatory and causes oxidative stress)

 

Same Benefits, Less Time

Short Interval workouts can offer the same fitness benefits compared with traditional endurance training and in much less time. So, in summary, chronic cardio is mostly wasted effort that requires you to consume carbs to fuel and burns little fat. See the below articles which include studies that demonstrated the same or better results in less time as compared to traditional 30 minute or more cardio workouts like jogging and machines.

http://www.marksdail...ronic-cardio-2/
http://www.marksdail...against-cardio/
Mercola's Peak 8 interval 20 minute workout: http://www.acne.org/...p...t&p=3071412


From Mark Sisson at http://www.marksdail...eprint-fitness/:

QUOTE

Case against cardio:  http://www.marksdail...against-cardio/

 

The benefits of low level aerobic work (walking, hiking, cycling, swimming):

- increases capillary network (blood vessels that supply the muscle cells with fuel and oxygen)
- increases muscle mitochondria
- increases production of fat-burning and fat-transporting enzymes
- more fun, because you can talk with a partner while doing it

The benefits of interval training (sprinting in short intense bursts)
- increases muscle fiber strength
- increases aerobic capacity (work ability)
- increases muscle mitochondria (the main energy production center in muscle)
- increases insulin sensitivity
- increases natural growth hormone production

The costs of chronic (repetitious) mid- and high-level aerobic work
- requires large amounts of dietary carbohydrates (SUGAR)
- decreases efficient fat metabolism
- increases stress hormone cortisol
- increases systemic inflammation
- increases oxidative damage (free radical production)
- boring!


QUOTE
'real muscle growth will come from the short anaerobic bursts like sprints, intervals or weight-training'



Fueling Workouts
Also, our systems were not designed to fuel prolonged extreme exertion. We have two systems. The first is the slow burning of fats that fuel us at rest yet also allowing for continuous or intermittent low levels of aerobic activity--foraging, walking, chores...

The second is an ATP-fueled system that allowed for intense loads of work to be done in very brief bursts. ATP is a coenzyme within the muscle cells that, along with adrenaline provides the fuel for the 'fight or flight' emergency response. But the muscles only store about 20 seconds worth of ATP. Then, when at rest or more moderate activity, the ATP in the cells is restored in minutes.

To fuel an intense pace for a prolonged period, the body burns the carbs you just ate, then your muscle.


Testosterone

Some prolonged intense workouts may boost testosterone. Intense weightlifting involved in body building, for example, although much of that is caused by the shakes and junk consumed to fuel and recover from the workouts.

Also, increased testosterone levels coincide with increased lactate levels, so maybe you want to be careful with workouts that cause high levels of lactate. http://www.acne.org/...ost__p__3031789


And of course, exercise is good for stress and adrenal health (the low to moderate activity combined with brief exertion only. Chronic cardio or hours long weightlifting elevates cortisol) the lymph system and circulation therefore the immune system, sleep, etc.

Here are some links to some good Mark's Daily Apple articles:

This one is anti-chronic cardio in which he illustrates how these long boring workouts most people do a few times a week are, as I've always felt, mostly wasted time and effort.
http://www.marksdail...ronic-cardio-2/ (just like crunches and sit ups are mostly wasted effort, especially for women who should do leg lifts instead).

Case against cardio:  http://www.marksdail...against-cardio/
 


Also, Sisson illustrates how our systems are designed to fuel lots of low to moderate intensity activity and intense activity in short bursts. Not prolonged extreme exertion. Perhaps this is why such exercise burns more muscle than fat, (which is why I think it's mostly wasted time and effort).

I hope all you who insist on working out so much you eat enough food for 5 people take note. This also applies to hour long weight lifting sessions, even though this article is about chronic cardio.


People In The Houston Area Come To This Health Event At An Organic Urban Farm

06 January 2014 - 07:03 PM

January 19. Planning is still in the works. 2-3 doctors that practice investigative medicine will attend as well as a few chefs and maybe a nutritionist.  The Nutritionist is Allie Miller of Naturally Nourished. She is firmly in the Paleo-ish/Westin Price camp. 

 

Integrative medicine means conventionally trained medical doctors that may prescribe you drugs, but only if absolutely necessary where diet and lifestyle are not enough. Such as in an acute situation or in the case of rare conditions like hypercholesterolemia. Most of the sick people around you do not have such rare conditions. They can & should be managing their health via diet and lifestyle. Drugs do not make you healthy. If you've been wondering where to find doctors like this, here they are.

 

The Farm is the Last Organic Outpost is a non profit urban farm, just east of downtown off of I-10.  If you say you can't afford organic healthy food, then here's where you get it for free. Volunteer & get paid in food.  We are working to expand and see local, organic healthy produce grown everywhere. The way it should be. 

 

Last Organic Outpost’s Mission:

 

The Last Organic Outpost generates healthy communities and establishes a local food economy in Houston's under-served neighborhoods through urban farming and farm-based art & education. We empower communities through sustainable agriculture that teaches residents to produce safe, healthy and accessible food for all. We envision growing 'Food Everywhere' and seeding an Urban Agricultural District that cultivates our region's food and supports local farmers to thrive despite economic, environmental, health and social challenges.

Along with running the Emile Street Community Learning Farm,  Last Organic Outpost is currently focusing it's efforts on the neglected 5th Ward food desert with the following objectives:

1) Outreach  - Initiate the growth of Food Everywhere by building home gardens and a neighborhood wide orchard of fruit & nut trees in homes and public spaces.

2) Farming - Establish a local food economy by training farmers in non-conventional, but sustainable, environmentally sound methods, establish community farms and encourage farm and local food related businesses in the Fifth Ward.

3) Education - Host community events where we teach residents about healthy nutrition, urban agriculture, and sustainability.


No-Shampoo Methods & Benefits

21 December 2013 - 08:38 AM

No POOers discuss methods & experiences.  I'm still working out my methods.  I've posted about it in my blog & a thread on the nutrition & holistic board

http://dietforclearskin.blogspot.com/
http://www.acne.org/...oid-production/

I tell you what.  Let your hair/ sebum function & say good buy to frizz.  I walked many blocks last night in warm, muggy, drizzly rain to return my Redbox, and. No frizz.  I took some selflies yesterday. I'll try to get them posted.

Comparing Mineral Makeup: Everyday Minerals Or New Brand?

12 December 2013 - 01:04 PM

I need to order more very soon.  Everyone here used to love Everyday minerals, then as the company grew, the love diminished. Some said the formula changed. I know the colors changed complicating it up. But I continued to use it.  For one thing, they are fairly local to me being made in Texas. Buy Local & all that.
 
Anyway, I'd like someone that sells refills.  when I first started I used a line that would sell you very large jars and/or refills of powder in baggies really cheap. Now I'm sure I'll make a bit of a mess refilling jars, but I'd save money and reduce packaging waste.
 
But I don't want to go through the selection process again.  Everyday Minerals used to be helpful in selecting colors and knew which of theirs matched other lines.  Anyone know of other good brands that could tell me what color to order based on my Everyday Mineral color?  I use Light Medium.


Can't Delete My Messages & Box Is Full

06 November 2013 - 12:17 PM

I've tried to delete. And if you look at it, you see all these messages flagged with a red button that says deleted.  Yet the box is still full. 

 

Please fix.