Originally published October 23 2010
Surge Training is a Powerful Anti-Oxidant
by Dr. David Jockers
(NaturalNews) Oxidative stress represents an imbalance between the production of reactive oxygen species (free radicals) and the body's ability to detoxify the reactive intermediates and repair the resulting damage. High levels of unmanaged oxidative stress accelerate aging and disease formation. Anti-oxidants are a primary defense against the damaging effects of oxidative stress. The latest research in the fitness world indicates that high intensity exercise acts to enhance the body's anti-oxidant defense systems.
Our body is designed to adapt to the ever-changing demands of nature. Exercise enhances our metabolic rate and dramatically increases oxidative stress levels in our body. In response, the body builds up its anti-oxidant reserves in order to successfully adapt to the greater level of stress.
Two particularly dangerous metabolic byproducts include the hydroxyl free radical and malondialdehyde (MDA). The hydroxyl free radical is highly reactive and is produced in abundant amounts when the body is under stress. When hydroxyl free radicals interact with cell membranes they cause lipid peroxidation. This produces highly reactive cross-linking agents such as MDA that further damage cellular components leading to accelerated aging.
The end product of the damage MDA produces in the body is a pigment called ceroid lipofuscin. This is a product of oxidized cell membranes and mitochondrial membranes. These pigments appear as "age spots," or "liver spots," on the skin of our hands and face. They are a sign of excessive oxidative stress and internal damage within the body.
A recent study in rejuvenation research demonstrated the effects of high intensity exercise training. The study looked at 6 individuals exercising at several different intensities. When the subjects exercised at a higher intensity level they had a greater anti-oxidant effect. Additionally, the study showed that each participant produced less hydroxyl free radicals at a higher intensity than at a lower intensity.
Another recent study published in the Journal of Strength & Conditioning showed that high intensity resistance training decreased MDA and increased glutathione content. Glutathione is the major antioxidant that our cells produce. Higher levels of glutathione are associated with great health and anti-aging effects on the body.
Higher intensity exercise maximizes the body's anaerobic exercise system. The anaerobic system produces lactic acid due to the lowered oxygen state. Most people associate lactic acid with the burn they feel when they exercise. The greater the intensity of exercise = the greater the lactic acid secretion. Researchers now believe that lactic acid may actually act as a free radical scavenger.
High intensity exercise also enhances certain critical enzymes that produce glutathione. This is a natural adaptation the body makes due to the higher free radical load. The combination of increased glutathione and lactate gives high intensity exercise an incredibly powerful anti-oxidant and anti-aging effect.
Surge training utilizes the principles of very high intensity anaerobic exercise for short spurts of time. This style of exercise produces large amounts of lactic acid. A consistent training program challenges the body to become more effective at buffering acidity and free radicals in the system. This bodily adaptation lessens the burden of oxidative stress and allows us to age with grace and beauty.
Surge Training Tips:
1. Warm-up for 5 minutes at a lower intensity
2. Do speed drills where you run (or cycle/elliptical/etc.) for 30 seconds and walk for 30 seconds for 5-10 minutes and then cool down for 5 mins.
3.Perform high intensity resistance training exercises as described in http://www.naturalnews.com/029396_surge_trai...
4.Aim to surge train 2-3x each week and do resistance training 2-3x each week.
About the authorDr. David Jockers owns and operates Exodus Health Center in Kennesaw, Ga. He is a Maximized Living doctor. His expertise is in weight loss, customized nutrition & exercise, & structural corrective chiropractic care. For more information go to www.exodushc.com To find a Maximized Living doctor near you go to www.maximizedliving.com
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