It is an act of love to do daily exercise. How can you give what you have and got?
But if the exercise you do on a daily basis turns into a chore and it’s not an act of self love, then it can easily become an act of self abuse. (guilty about yesterday’s pizza or obsessing about 3 kg of fat)
There is certainly a fine line between abusing yourself with exercise, almost like a punishment, and enjoying challenging your body to remain healthy and youthful. This is what I’d like to explore here:
Recent research has uncovered an amazing insight into exercise routines. For the weekend warrior this is called burst training. The simple idea is that you go until you burst, then rest and recover, then do it again.
More scientifically the idea is to raise your heart rate to approximately 90% M H R for 30 seconds, then wait until you recover to approximately 60% M H R, and then do it again. The total time spent in this burst training mode is around 10 min.
What a horrible realisation for those who slip across the line into self abusive exercise. You don’t need to do it and, it’s of no justifiable health benefit. What an amazing gift to realise that more than 10-20 minutes of exercise must have a different motive attached to it other than self respect.
Science has proven that if you do the burst at full speed, in other words sprint as hard as you can, and then wait for recovery before you burst again, you may only get 2 or 3 burst 30 seconds sprints in the 10 min. because your recovery rate may be slow. Within a very short period of time (weeks) what you’ll notice is the recovery rate improving and you will most likely get 10 bursts in 10 min.
For all intents and purposes this is the best and most accurate definition of a good self-respecting, high intensity, youth giving health program; Your Recovery Rate.
For me, the magic is being able to diversify my daily health training. On Monday I swim for 10 min. using the burst model with my heart rate monitor to tell me how long I have to wait in between laps. on Tuesday I use my exercise bike, Wednesday I run in the water [my back won’t permit running on hard surface], Thursday I’m back in the pool and Friday back on the bike. On the weekend I try to find something I haven’t done for a while.
(I started swimming again only a few weeks ago and in my first session I did two laps in ten minutes, most of the time I spent floating around waiting for my heart rate to drop) the last session was 8 laps … in ten minutes. That’s a 400% improvement in recovery time.)
I fully enjoy doing different things on different days and I schedule these different activities with my work program. I do like to get the burst training done as part of my morning Power Hour… but sometimes it doesn’t pan out so I do something to get my heart rate up in the morning (push ups and chin up sets) and then a major burst program when I can really focus with time effective management.
I don’t consider these burst training events as any form of preparation for a competitive sport. Instead I call it self-respect. Just as I call eating the right food self-respect.
Positive personal change through higher consciousness brings home the reality that you can’t treat others better than you treat yourself, you can’t give what you haven’t got. The world is full of people telling each other how to live their lives but totally unable to walk the talk. Self worth and self respect begin with how we treat our body.
I met a person who was grossly overweight whose profession it was to help others through crisis. It would appear to me that this person needed to help themselves through their health crisis first and use that experience to talk from experience about moving through crisis.
I created the hour of power for Innerwealth because I believe that we deserve one hour a day self indulging, introspective, honouring our spirit, giving ourselves love and filling our fuel tanks with inspiration. I think that any activity done during the day based on moral values and idealism that is not grounded is false.
Positive personal change through higher consciousness begins with the routine of self respect every morning before words are spoken to the world. It’s in this hour that we create our vision, intention and purpose for the day. We evolve our body mind and spirit just as nature intended.
- 10 Keys to Your Innerwealth Hour Of Power – Evolving Yourself Daily (innerwealth.me)
- Designing Your Power Hour After The 30 Day Challenge (innerwealth.me)
- Your Purpose for the Innerwealth Power Hour (innerwealth.me)
- Innerwealth Power Hour – Prevention is Better than Cure (innerwealth.me)
- Cardiac Zones, What Are They and How Do I Calculate Mine (zenpilates.wordpress.com)