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Are YOU Physically Fit?

Updated: Apr 23, 2018

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?

  1. Optimize Blood Pressure

  2. Optimize Resting HRV

  3. Lower CRP

  4. Increase HDL

  5. Lower Triglyceride Levels

  6. Lower Excess Body Fat Mass

  7. Increase/Maintain Lean Mass

  8. Improve Strength to Weight Ratio

  9. Lower Insulin Resistance

  10. Lower Resting Heart Rate

  11. Improve Fat Metabolism (Fat Adapted)

  12. Lower Oxidative Stress

  13. Lower Inflammation

  14. Improve 1 and 2 minute active Post Max/Sub Max Recovery Rates

  15. Lower overall Stress and Improve Sleep depth/pattern

  16. Improve Respiration Resting and Threshold Breathing

  17. Improve Flexibility/Mobility/Suppleness

  18. 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:


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.

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