The Best Exercise Advice
You’ll Ever Hear
Never, ever exercise strenuously for a period longer than
half an hour.
If you are playing tennis, or doing something
similar, you are not going full-out for any length of time and you
are taking breaks. Thus, this is not strenuous exercise for a long
period, though you still must hydrate, replenish your electrolytes,
and burn fuel (carb, fat, or protein), while fighting off oxidation and
inflammation (see below).
Same with a professional football player: the
game can last three hours (with commercials) but the actual action
of any game is around eleven minutes. It’s the practices that kill
football players. In practices they perform actual endurance training. And
this takes its toll on their cardiovascular system, while the games
take their toll on their bones and tissues.
I’m talking heavy continuous exercise
for no more than half an hour.
After half an hour of strenuous exercise, you are doing
There are only three types of people who should
ever do endurance training:
Marathon Runners (but quit at age 25)
Hunters on the plains of Africa who must run
down their prey.
If you exercise longer than half an hour, you are
causing damage to your body. Sure, you might look like a Greek God
or Goddess on the outside, but your arteries are aging fast and
building plaque. Your cortisol levels go off the chart and you
experience adrenal overload.
I laughed out loud when someone sent me an
article from Mercola saying, “New Study Shows Cardio Workout May
Damage Your Heart.”
Do we really need a new study to learn the
obvious? When I began research on our book,
I learned right away that “cardio isn’t.” This was a saying that
stayed in my head during the whole process of producing the book:
Cardio is called cardio because it’s supposed to
be good for the heart.
Cardio is NOT good for the heart
IF you do it longer than 30 minutes or do not prepare (with proper
nutrition) for it in the
Brian Maxwell, inventor of the “carb bar,” and
ranked the number 3 marathon runner in the world by Track and Field
News, died of a heart attack at 51.
Jim Fixx authored the book, The Complete Book
of Running, dead at 52.
Chuck Hughes, football player, died on the field
at 28, his arteries 77% clogged.
Frank Pallien collapsed while jogging on the
Lackawanna Heritage Valley Trail; dead at 51 of a heart attack.
Who is Frank Pallien? He’s a nobody actually;
just like you and me. You don’t have to be famous to die out
jogging. People drop dead everyday jogging.
Our bodies were not meant to do endurance
training, and if you are a marathon runner and quit at age 25,
you can spend the next fifteen to twenty years working to reverse
the damage you’ve done already.
When we work out and we need energy, either from fat,
protein, or carbohydrates. We need antioxidants. We’re using a lot
of oxygen, so you can bet we are oxidizing (antioxidants prevent
oxidation). And we are building inflammation, so we need
The problem is: you cannot stock up on enough of
these prior to your workout. After half an hour, you’ve pretty much
used up any supplements you’ve take prior to your workout.
Sure, there are things like
Extract, which will work for hours, but they’ve never been tested in
endurance training. Your vitamin C is definitely used up in half an
hour. Cardia-7? Again, not tested in endurance training.
Sure, football players make the big bucks, but
when they retire, they are basically crippled for the rest of their
lives and not just from the obvious injuries on the field.
When you exercise, you must
And there is no reason for most of us to exercise
longer than 30 minutes.
What Kind of Exercise Is Best?
From one of our newsletters, I give you this:
A group of 22 women were broken up into three groups. One
group did nothing; they were the control.
The other two groups exercised four times a week for four
However, the two groups did different exercises.
Group A did a half hour of jogging on a treadmill at 85%
their maximum heart rate.
Group B did 8 rounds of 20 seconds of a single exercise at
high intensity (burpees, jumping jacks, mountain climbers,
or squat thrusts) with 10 seconds of rest between rounds.
(4 minute total workouts.)
Have you got that? One group worked out for half an hour
while the other did "intense" exercises for just four
Their findings? Both groups got the same benefits. They both
increased their "aerobic" fitness levels by the same amount
(7 to 8%).
HOWEVER, the group doing the 4 minute workout also increased
their muscular endurance and experienced an overall workout
enjoyment level not seen by the half hour joggers.
You can get all the exercise you need, if you do
Here are the four best exercises you can do:
metabolic resistance training
high intensity weight lifting
Walking is something you can do for more than 30
minutes, though at just the thirty minute level, studies show that
this lights up the pleasure center of the brain and brings on a
feeling of contentment.
Interval training comes in many packages that you
can learn on the web, but most people will try to sell you something
on it, so here is a link to the physician who is a pioneer in the
subject and who started it all. By the way, I enjoy doing bursts, and I
do them for only 10 and a half minutes.
Metabolic Resistance Training can definitely be
learned on the web, especially at YouTube. Don’t pay someone $50 for
a crappy e-book that gives you nothing more than you can find on
YouTube for free.
High Intensity Weight Lifting is something else I
do. It releases human growth hormone very quickly, it’s strenuous
as “heck,” and I’m done in under 30 minutes, having worked on ALL the
muscle groups. On some days, however, I will take a break (in the
sauna) and come back and do 30 more minutes.
And prior to exercise, I take 6 g vitamin C
magnesium, vitamin D, pycnogenol, l-arginine, and vitamin E (mixed
tochopherols/mixed tocotrienols). I drink 12 oz of Perrier water
(for the bicarbonate) prior to exercise, and during and after
exercise, I drink coconut water.
Please. Never exercise strenuously longer than
thirty minutes, that is, unless you want to make a beautiful corpse.
Benefits of Coconut Water
Coconut Water: A New Health Drink
Dr Bruce Fife's book:
Dr Sears Pace Program