Tag: muscles

by on

What is Aerobic Exercise?

As explained in a previous post on The Primal Blueprint Fitness Pyramid, aerobic exercise includes general everyday movement and workouts that do not go above the recommended aerobic heart rate zone of “180 minus your current age” or less. Aerobic exercise is well-paced and not so stressful on the body.

Enough movement throughout the day is necessary for proper blood flow to be delivered to the different muscles you use, which means more oxygen and nutrients, along with “waste removal.” Moving throughout the day (along with other variables) ensures proper cellular health.

You also want to add a few cardio sessions done at a comfortable heart rate. No chronic cardio here. Whatever fits your schedule the best. Cycling, swimming, running, or even just walking are all good options, whatever your energy levels of the day make you feel like doing.

Sidenote: Aerobic Workout / Anaerobic Workout

The word aerobic means “with oxygen.” When you do an aerobic workout, this means there is enough oxygen available to burn mostly fat, as fat needs oxygen to burn for energy when you exercise. 

In comparison, an anaerobic (“without oxygen”) workout is a workout that is more difficult to the point that it gives rise to an oxygen shortage (any brief and intense exercise like sprinting, for instance). This leads to the burning of a greater amount of glucose for energy (as glucose doesn’t need oxygen to burn).

The Main Benefits of Aerobic Exercise

  • Fat metabolism: aerobic exercise primes your body to better use free fatty acids for energy. This is enhanced, of course, if you also consume low-insulin-producing foods.
  • Cardiovascular function: aerobic exercise builds more mitochondria (the “powerhouses” of the cells) in your muscles, so you burn energy more effectively with less free radical damage. Aerobic exercise also helps with oxygen utilization by your lung, boosts the stroke volume of your heart, and enhances your capillary network.
  • Musculoskeletal strength and resilience: sensible aerobic exercise also helps better your bones, joints, and connective tissue. 

In Summary

Whenever you are moving your body and doing aerobic exercise, it benefits your body during the workout, and when you are at rest. Multiple health benefits can ensue from making sure you get enough movement/exercise each day. Last, but not least, aerobic exercise strengthens the immune system by enhancing the flow of anti-aging hormones, along with improving the circulatory system. 

Enjoy your favorite movement regimen for all of the above reasons!

Until next time!

You can also find me on Instagram.

by on

Why Foam Rolling

When it comes to working on improving your flexibility and mobility, there are a plethora of options to try: pilates, yoga, tai chi, gymnastics, dancing, and dynamic rolling/stretching/therapy work (as mentioned in The Primal Blueprint Fitness Pyramid post). Having a foam roller handy is helpful in order to massage muscles and break up knots, those tender spots in your muscles. It has a restorative effect on the fascia, the connective tissue that surrounds the bones, muscles, tendons, nerves, blood vessels, and organs. Foam rolling helps increase blood flow, which means more oxygen and nutrients delivered to the tissues, along with “waste removal.” As stated in How to Be Well, body alignment expert Lauren Roxburgh “calls foam rolling an essential self-care tool in a world where we are ‘overworked, overstressed, overfed, and overstimulated.’”

When to Foam Roll

Just five to ten minutes at a time is fine. It can be in the morning as part of your morning routine. It can also be before a workout, after exercising, and/or in the evening.

Before a workout, you would foam roll at a fast/rapid rate, targeting a light to moderate depth. This gets your muscles ready to work hard and it up-regulates the nervous system.

After a workout, you should foam roll at a slow rate, targeting a moderate to deep depth. This is a nice way to recover and calm the nervous system.

In Summary

Foam rolling can become part of your life as an easy and affordable option for better health and wellness. You don’t have to feel any pain anywhere to foam roll. It can just be another enjoyable way to relax and unwind from each day’s ups and downs.

Until next time!

References

Goodman, Eric, et al. Foundation : Redefine Your Core, Conquer Back Pain, and Move with Confidence. New York, Ny, Rodale, 2011, pp. 226–29.

Lipman, Frank M D. How to Be Well: The 6 Keys to a Happy and Healthy Life. Houghton Mifflin, 2019, pp. 137-39.

You can also find me on Instagram.