The words Physical Activity and Exercise - just like the words Diet and Nutrition have been abused. All the misinformation we are bombarded with that totally confuses the issues of true: Metabolic Fitness for Life.
Here is our definition of Exercise and Physical Activity for the purpose of our M360 program:
The Definition of Physical Exercise is any bodily activity or routine that enhances or maintains metabolic health, wellness and human performance.
Exercise and Physical Activities are performed for various reasons including:
Power, Vitality, Function
Endurance stamina
Metabolic Fat Utilization
Aerobic Capacity
Composition alteration Fat Mass/Lean Mass
Just plain enjoyment.
National Institution of Health (NIH) on Physical Activity and Exercise:
Physical activity is any body movement that works your muscles and requires more energy than resting. Walking, running, paddling, cycling, swimming, yoga, and gardening are a few examples of physical activity.
According to the Department of Health and Human Services Physical Activity refers to movement that enhances health.
Does your program enhance your health, if so what aspects, which biomarkers are you affecting and to what degree? Do you know?
Optimize Blood Pressure
Optimize Resting HRV
Lower CRP
Increase HDL
Lower Triglyceride Levels
Lower Excess Body Fat Mass
Increase/Maintain Lean Mass
Improve Strength to Weight Ratio
Lower Insulin Resistance
Lower Resting Heart Rate
Improve Fat Metabolism (Fat Adapted)
Lower Oxidative Stress
Lower Inflammation
Improve 1 and 2 minute active Post Max/Sub Max Recovery Rates
Lower overall Stress and Improve Sleep depth/pattern
Improve Respiration Resting and Threshold Breathing
Improve Flexibility/Mobility/Suppleness
Improve Mental Outlook and Motivation to Thrive
Although “physical activity” and “physical exercise” are two terms with some differences in meaning, compared to sedentary lifestyle, active people have lower:
Cardiovascular risk and
Lower inflammatory markers
Studies have shown beneficial effects of physical activity and exercise on inflammation and oxidation markers.
Exercise is a type of physical activity that's planned and structured. Specific resistance training, specific aerobic or anaerobic training sessions, such as circuit training, cycling classes are examples of exercise.
Physical activity is good for many parts of your body. Physical activity is one part of a heart-healthy lifestyle. A heart-healthy lifestyle also involves following a heart-healthy eating, aiming for a healthy weight, managing stress, and quitting smoking along with other bad habits and making better Lifestyle Component Choices.
M360 Physical Activities Target “Feel Good” exercise. We live in a world of extremes. In a nutshell we humans do two things very well:
1. Nothing
2. Too Much
The major impetus for starting M360 is a gaping NEED in our society to utilize science and technology to better target health and human performance. A lot of what is going on in terms of commercial exercise programs is far too stressful on the human mind and body.
The key to a successful program over the years is the ability to:
LOAD and RECOVER - to STIMULATE and IMPROVE.
I learned this at the Olympic Training Center from Leslie Shooter. She got me thinking about this very simple statement:
“Tim- it is all about loading and recovering. The trick is HOW much to load, HOW often, and getting the proper amount of RECOVERY before you LOAD again”.
Dr. Vigil refers to it as the Super Compensation Model.
Exercise breaks us down from our activity (Load) or metabolic state of Catabolism
Recovery (Rest) builds us back up, in a metabolic state of Anabolism to a point slightly above where we started before previous training.
* Done correctly proper training is a stair like progress into improved human performance at all levels.
* Done incorrectly as most programs and you destroy rather than stimulate the very metabolic process we seek to improve for long term health and sustainable performance.
Technology allows us to pinpoint the cornerstones of any physical activity:
Intensity
Duration
Frequency
Physical Activities should be as vigilant about releasing, relaxing and recovering (Parasympathetic Activation) as they are about activating and recruiting muscle contraction (Sympathetic Activation).
Make no mistake about it, when we refer to “Feel Good” exercise we mean it. There must be plenty of time allotted for recovery from intensities that “Stimulate” optimal cellular health versus - too much intensity all the time which degrades and damages cellular function.
Are you listening Xfitters?
M360 targets the simple principles of “Load and Recover” and our aim is to document it with proof via blood test and measurable performance test like:
Post Exercise Recover Rate (PERR)
hs-CRP blood tests
Exercise and Physical Activities should FEEL GOOD and Improve our Health.
