Beyond Walking


The latest rage is high intensity interval training…(HIIT).

New research tells us that while walking, or going on a treadmill for one hour is heart healthy, we now know there is a better way: a way that takes only 12-15 minutes.  Everyone has 12-15 minutes for health right. One hour steady workout causes cortisol to be released, increasing your blood sugar.  Big, slow twitch muscles are activated.  They love blood sugar, however when done your workout there is excess blood sugar that goes to fat around your belly and your organs, not very healthy.

Now for the good news, high intensity interval training has been proven to release massive amounts of growth hormones, reduce blood sugar, by increasing insulin sensitivity to let sugar into the cells of your body.  Super, fast twitch muscles are activated.  They store lots of energy for your day and increase your reflexes and stability.   You can do this on an elliptical, treadmill, running or even walking.

I call it burst walking.  If you are used to walking this is the next step towards health.  Begin your regular walk for 2-3 minutes to warm up.  More if you need to, then walk as fast as you can, stretch out, giant steps, and swing your arms, don’t forget to breathe deeply.  Now repeat at a super-fast walk for another 20-30 seconds, and do this eight times in a row.  Then slow down breath deep, cool down for 2-3 minutes, more if you like.

Begin to be aware of your body, follow your breath into your lungs and out.  Feel the oxygen nourish your cells and tissues, feel your heart beat steady.  Feel your muscles begin to relax.  As blood flows through them be aware of your surroundings and get a sense of connectedness.  Breathe in deeply through your nose and out slow through your mouth.

Perform this exercise three times per week, stretch for 15-20 minutes each day in between.

Do not eat any sugar, carbohydrates, fruit etc. for 6-8 hours.  This ensures that you continue to release growth hormones for a maximum muscle recovery and repair.  Your metabolism will be up and you will eat any excess sugar in your blood and fat cells will be released to balance energy needs.

In a short period of time you will notice many positive changes in your body.  This is a huge complement in your quest for health and well-being.

Continue to get regular chiropractic care.  Nerves and the energetic current that flows out through them, keep your body in the best of health.

Make better choices in what you eat and what you do.

Being your best begins with a good “ Health Paradigm” .

Dr. R.J. Folkard

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