MovementasMedicine
By Jade Teta, ND and Keoni Teta, ND
DIScovER how gooD wAtER
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E
ver notice how when you walk up a flight of steps you
always breathe harder after reaching the top? This is a 6
Avoid simple sugar before you exercise and during ex-
ercise. Those who eat sweet foods or sports drinks dur-
mini-example of what is known in exercise research as ing or before exercise turn down the oxygen debt effect from
• Enhances Memory & Mood • Aids Bones & Joints
excess post exercise oxygen consumption or EPOC. A better exercise.
term for it is oxygen debt. It is a state of exaggerated respira-
• SuPER FunDRAISIng idea • Personal water Purification Bottle
tion that occurs after intense exercise to make up for the defi-
To order,
Create a healthy balance
cit of oxygen created during the movement. 7
Avoid alcohol and sugar after exercise. A meal with lots
of starches and sweets after a workout or over indulging
It turns out that once exercise scientists stopped studying in alcohol will turn off the after-burn effect.
or for more info, visit
just what happened during exercise and started to pay atten-
www.ShopGBG.com/352942
www.ionizers.org/27breece tion to what happened after, they found that certain types of
exercise actually generate an after-burn effect that can last up 8
Train fast and hard. When lifting weight, train fast and
hard by quickly moving from one exercise to the next,
to 48 hours after a workout has ended. Certain types of exer- pushing yourself to complete fatigue. This forces the body to
cises and exercise techniques actually help you burn fat not compensate and set into motion hormonal instructions that
just during the workout but several hours and days later. We will elevate fat burning for hours and even days. A 20-min-
call this the metabolic effect and here are 10 easy ways to ute workout that pushes the body to exhaustion will generate
generate this response in your own workout. more than a 60-minute workout of paced exercise.
1
Get breathless. Many people avoid pushing themselves
too hard during exercise because they have been told 9
Intermix weight training and cardiovascular exercise.
After completing a set of weights don’t just rest. Jump on
they need to stay in an aerobic zone to burn the most fat. the treadmill and do a minute of an intense hill climb before
However, if you want to burn fat after the exercise is over, it is going back to complete another set of weights. This back and
best to train until you are completely out of breath and then forth between aerobic and weight training was shown in the
rest and do it again. This is known as interval training and it September 2008 issue of the Journal of Strength and Condi-
dramatically enhances oxygen debt. tioning Research to increase fat burning 10 times over a work-
out that did the same amount of work but separated the two
2
Get burning. It turns out that when you make the muscles rather than combined aerobic and resistance training.
burn through repetitive lifting, lactic acid is generated.
Rather than being detrimental, it is now understood that lactic 10 Push yourself to rest. Rest-based training allows you to
acid turns on the production of other hormones like testos- take advantage of the high-intensity and high-density workouts
terone and human growth hormone that increase fat burning that deliver the after-burn. Without taking rest in the workout,
and muscle building and elevate metabolism for days after the it would be impossible to push to the point needed to gener-
workout has ended. ate the after-burn. Push until you can’t and then rest until you
can.
3
Go heavy and fail. Lifting heavy weights that stress and
strain the body is associated with the release of testoster-
Drs. Jade and Keoni Teta are naturopathic physicians and ex-
perts in the science of exercise. For more information, visit
one, which is part of the hormonal after-burn response of an
www.MetabolicEffect.com.
intense workout.
4
Use all your muscles. Single joint exercises that isolate
a single body part are out and big, full-body movements
are in. Compound exercises like squats and deadlifts that
work multiple joints and muscles, as well as hybrid exercises
that combine upper and lower body movements (like a squat
press) are key in generating an after-burn effect.
5
Go above 85 to 90 percent of max heart rate. When doing
cardiovascular exercise it is best to spike your heart rate
and then let it fall back to rest before spiking it again. This is far
more effective at generating oxygen debt than other types of
exercise where heart rate is sustained for longer periods of time.
April 2009 33
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