Craig Pepin-Donat
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 Years ago, aerobics exercise classes had a strong focus on burning calories, but did little to help build muscle tissue, which is a key component to achieving long-term results. As the fitness industry evolved, the term aerobics was replaced with group exercise and a huge variety of new classes were developed to provide participants with equipment to add the strength component. |
Byron J. Richards, CCN
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 We are in favor of a wide variety of exercise types involving strength, flexibility, and aerobics. This tip is specifically about aerobics.
Ideal aerobics for weight loss is at least three times a week, 1-2 hours in length. How fast a person goes or what a person does is based on their current level of fitness and preferred form of exercise. For most people, even people who have a degree of fitness, long walks are best for the purpose of weight loss, primarily because most people are not fit enough to jog for an extended period of time and get a good response. |
Jonny Bowden, Ph.D., C.N.S.
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 One group went into an aerobics program, the other into a "toning and stretching" program.
"The aerobics group started at fifteen minutes a day, at a pretty slow pace," Kramer says, "but after two months they were up to forty-five to sixty minutes, three days a week." This continued for six months, after which the subjects went back into the MRI machine, and the researchers examined their gray and white matter. (The gray matter of the brain is composed of neurons or computational units, while the white matter is the axons, or interconnections—"telephone wires between the neurons," says Kramer. |
John J. Ratey, MD
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 Activities that involve bouncing or jumping also help strengthen your bones: tennis, dancing, aerobics class, jumping rope, basketball, and, of course, running.
Balance and Flexibility. Focus on these abilities twice a week for thirty minutes or so. Yoga, Pilates, tai chi, martial arts, and dance all involve these skills, which are important to staying agile. Without balance and flexibility, your ability to stick with an aerobic and strength-training regimen will diminish. |
Hyla Cass, M.D.
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 This doesn't mean you have to spend four hours a week in an aerobics class. Start thinking of ways to incorporate movement into your life. Put an exercise bike or an aerobic step (the kind you use in step classes at the gym) in front of the TV and move while you watch your favorite programs. Do abdominal crunches or squats during the commercials. Use stairs instead of an elevator; do heel raises while you wait in a line; park at the far end of parking lots; meet up with a friend or friends for talking and walking, instead of sitting and drinking frappuccinos. |
Marshall Editions
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 Hydrotherapy, or water aerobics, is a good form of exercise to restore muscle function, as the buoyancy of the water supports the body. Physical therapy is recommended to strengthen tendons and prevent recurrence.
Medication: Non-steroidal anti-inflammatory drugs (NSAIDs) can used to relieve pain as needed. Steroids are sometimes injected into the joint associated with the tendonitis. |
Tom Bohager
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 Low impact aerobics, especially walking, three times a week, is one of the best ways to do this. ţEnzymes: A high potency digestive supplement or high amylase blend should be taken with meals. A high amylase supplement between meals can help address systemic problems associated with amylase deficiency.
TYPE L: LIPASE DEFICIENT ţDiet: Lipase is the enzyme that breaks down fats. |
Jack Challem
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 The two principal types of activities are aerobics and strength-training (resistance) exercises. There's always a little overlap between the two kinds.
Aerobic activities oxygenate the body's tissues, particularly the muscles, the heart, and the lungs, which in turn promotes the burning of glucose and fat. Aerobic activities can include brisk walking, high-intensity dancing (such as Jazzercize), rowing, and high-speed cycling. These activities help to reduce the risk of developing diabetes and heart disease. |
Jonny Bowden, Ph.D., C.N.S.
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| The aerobics group started at fifteen minutes a day, at a pretty slow pace," Kramer says, "but after two months they were up to forty-five to sixty minutes, three days a week." This continued for six months, after which the subjects went back into the MRI machine, and the researchers examined their gray and white matter. (The gray matter of the brain is composed of neurons or computational units, while the white matter is the axons, or interconnections—"telephone wires between the neurons," says Kramer. |
Dr. Steven R. Gundry
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 Ditto with fitness programs: aerobics, strength training, yada, yada. You were probably able to stick with your new program for a while, but before you knew it, you were right back where you started, often with an unwanted gift of upsized love handles or a bigger beer belly. Plus, you beat yourself up for beingunabletostickto your guns.
Enough guilt already! I'm here to tell you that the reason we struggle with our weight is not our moral failings, nor because we are carbohydrate addicts, but because of the way our genes are programmed. |
Craig Pepin-Donat
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| As the fitness industry evolved, the term aerobics was replaced with group exercise and a huge variety of new classes were developed to provide participants with equipment to add the strength component.
A fitness program that incorporates exercise videos or DVDs to provide variety can work, but if you are thinking that you can achieve all of your fitness goals with a Buns ofSteel or Abs of Steel video or DVD, plan on experiencing total disappointment. |
C. W. Randolph, M.D.
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 I still go to an aerobics class every other morning and play tennis three times a week. So what could it be? Just old age?
11
Evelyn and Richard were both experiencing estrogen dominance and were exhibiting "flashing red light" symptoms and behaviors. To determine if you might be estrogen dominant, answer the four questions below.
ESTROGEN DOMINANCE SELF-ASSESSMENT Ll Question I: How Old Are You?
If you are a woman older than thirty or a man older than forty, (men, see page 13 for further details) you are most likely estrogen dominant. |
John J. Ratey, MD
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| Kenneth Cooper had only recently coined the term aerobics, and we hadn't yet come to accept the health benefits of cardiovascular fitness. Despite his medical training, Pyles didn't recognize that the stress had turned into depression and neither did his analyst. "I think what the running did for me is it gave me some sense of being in control—something I could do," Pyles says. "The thing about the depression and the illness is that I felt completely helpless, like I couldn't do anything. There was no way to even fight them at the time. |
C. W. Randolph, M.D.
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| Do something you enjoy: walk, dance, ride a bike, swim, do yoga, attend an aerobics class, or jump rope. This might sound harsh, but if you are too busy to exercise every day, then every day you are busy dying. boosting your adrenal glands
The adrenal glands are the main site of stress damage in the body. Certain supplements can nourish depleted adrenal glands while encouraging adrenal cortex secretions, which help to maintain optimal hormone balance.
In addition to the supplements described in Chapter 5, I designed an Adrenal Boost formula to increase overall energy and decrease fatigue. |
John J. Ratey, MD
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| Most of the 210 participants in the study took an aerobics class at lunchtime, for forty-five minutes to an hour, but others lifted weights or practiced yoga for thirty minutes to an hour. They filled out questionnaires at the end of every workday about how well they interacted with colleagues, managed their time, and met deadlines. Some 65 percent fared better in all three categories on days they exercised. Overall, they felt better about their work and less stressed when they exercised. And they felt less fatigued in the afternoon, despite expending energy at lunchtime. |
| Despite my generation's familiarity with fast food and pay per view, we also came of age with Kenneth Cooper's revolutionary concept of aerobics. Unlike previous generations, we recognize how a healthy heart and healthy lungs stave off disease, and we know our way around the gym. My mother just happened to have the good habit of walking, and even Harold, the eighty-year-old skier from Michigan, isn't terribly well versed in matters of health and fitness. |
Ray D. Strand
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 Cooper reported on some studies of patients done at his aerobics center in Dallas concerning the cause of "overtraining syndrome." Surprisingly, Dr. Cooper discovered that some athletes who trained intensely ended up later struggling with serious chronic illness. They all showed signs of having oxidative stress, and the list of the symptoms associated with the syndrome were eerily similar to those of fibromyalgia patients.3
I began to wonder, Could oxidative stress cause fibromyalgia too? Is this why my wife and several of my patients are getting better by taking high-quality antioxidants? |
| He coined the term aerobics and began the exercise craze in the early 1970s.
Today we all take as gospel truth a fact that had to be medically proven just three decades ago. I remember physicians arguing in meetings back then about whether encouraging their patients to exercise was the right thing to do. Dr. Cooper was insistent and continued to share the health benefits that exercising could bring to the patient. By the end of the seventies, most physicians agreed with Dr. Cooper and began recommending a modest exercise program. |
Steven V. Joyal
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 One advantage of a modified Tabata approach to interval training is that you can use it with many different aerobic activities, including running, biking, swimming, rowing, water aerobics, elliptical training, or using a step machine. You can also alternate your activities: use a stationary bike one day, use an elliptical trainer the second day, swim the third day, and so on.
The entire modified Tabata training session, including warm-up and cooldown, takes just twelve minutes. Here's how you do it.
?Four minutes of warm-up using dynamic stretching and joint mobility movements. |
Charles Barber
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 The long hair of the 1960s and 1970s was replaced by "short back and sides," and the overall scruffiness, cynicism, and eccentricities of earlier decades were replaced by aerobics, patriotism, yuppie ambition, and a new selfish, and self-absorbed, arrogance and swagger. There was a new pressure to perform, to function. |
Tori Hudson, N.D.
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 Your exercise regimen should emphasize low-impact activities, such as stationary bicycling, swimming, walking, and low-impact aerobics.
4. Do not exercise if you have a fever.
5. Supine exercise (exercises in which you lie on your back) should be avoided, especially in the third trimester, as they may reduce blood supply to the fetus.
6. Exercises that require repetitive bouncing and jerky movements and exercises requiring balance should be avoided, especially in the third trimester.
7. |
Andreas Moritz
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 Weight training, running, rowing, some aerobics, long distance bicycling, dancing for a long time, and playing football, basketball and tennis are all very suitable for a Kapha. The Kapha type's steady energy gives him the necessary endurance and stamina to last through long competitive games without feeling tired. Exercise will clear out any excessive Kapha congestion, remove excessive water and fat, and improve general circulation. This will leave him feeling refreshed and buoyant afterward. |
Byron J. Richards, CCN
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| This tip is specifically about aerobics.
Ideal aerobics for weight loss is at least three times a week, 1-2 hours in length. How fast a person goes or what a person does is based on their current level of fitness and preferred form of exercise. For most people, even people who have a degree of fitness, long walks are best for the purpose of weight loss, primarily because most people are not fit enough to jog for an extended period of time and get a good response.
Exercise that is too intense is reflected by tiredness during, following, or the next day. |
Ron Garner
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 Get involved in exercise such as walking, swimming, skipping, using an electrically tuned mini-trampoline, aerobics, strength training, stretching, and so forth.
Have times for breathing deeply, including diaphragm breathing, to increase oxygen absorption and reduce stress.
Get adequate sleep and rest, including naps if required. These are the periods when your body heals and generates new energy. Relax and take time to do things you enjoy. Adopt positive attitudes of gratitude, appreciation, forgiveness. Define your purpose in life. Set goals, and make plans to achieve them. |
Hyla Cass
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| This doesn't mean you have to spend four hours a week in an aerobics class. Start thinking of ways to incorporate movement into your life. Put an exercise bike or an aerobic step (the kind you use in step classes at the gym) in front of the TV and move while you watch your favorite programs. Do abdominal crunches or squats during the commercials. Use stairs instead of an elevator; do heel raises while you wait in a line; park at the far end of parking lots; meet up with a friend or friends for talking and walking, instead of sitting and drinking frappuccinos. |
Mike Adams, the Health Ranger
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 And I always talk about this triangle -- and with flexibility in yoga, strength training and weights, and cardio and aerobics -- and I just always had this belief that this triangle is what keeps you balanced, and that you have to do a little of everything from each part of the triangle. So my videos that I've had ... I have 50 videos now.
Mike: Yes.
Smith: Some of them focus on strength training with weights, some of them focus on yoga and Pilates, and then some of them are focusing on the cardio -- whether it's step aerobics or whether it's doing Latin dancing -- but just the cardio. |
David De Angelis
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 This will include respiration (Rebirthing, Vivation, Pranayama yoga), physical exercises (especially aerobics), progressive relaxation 0acobson), autogenous training (Schultz), and meditation (see Holt, Caruso, & Riley, 1978).
There are an endless number of techniques, and usually whatever has a positive impact on the nervous system is also useful: even the idea of walking in the woods and along the seashore has a rebalancing power. |
Peter J. Whitehouse and Daniel George
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 Light weight training, jogging, aerobics, and organized sports such as golf and Softball are excellent, if your body is up to it. Any type of exercise can improve your balance and energy level and can provide psychological and social benefits that contribute to your well-being.
Use your head to save your brain
When exercising, you must be sure to protect against head injury, which increases the risk of accelerated brain aging, especially when there is loss of consciousness or when the injured person is older than seventy. Head injuries at any age can be detrimental to neurons. |
Gary Null and Amy McDonald
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 I run, race walk, power walk, skate, do aerobics, and train in a gym. I've lost one width of a shoe size. Skin and hair improved, I need more frequent haircuts. I have no additional greying of hair.
I follow the protocol, including juices and using green and red powders. I create organic vegetarian menus with my wife. I find I easily complete tasks and am on a wild uncluttering spree. I do image consulting today. My children are slowly adopting my lifestyle.
ATHENA
I could not connect with people. I felt distant. I was dissatisfied with my job. Depression was exhausting. |
| I practice aerobics during the a.m. hours and yoga later in the day. I use an exercise bike, power walk, and run. The behavioral aspect of the program opened me up to self-analysis personally and objectively. Establishing goals over the years led to my very successful business in a health-related industry. I am trim, firm, look better as I age, and still read Gary's books.
ALSTON, 92 YEARS OLD
I retired from the merchant marines at age sixty-five. I have always been very active and considered myself to be healthy, but considered my future health. |
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