The Exercise Cure: A Doctor's All-Natural, No-Pill Prescription for Better Health and Longer Life
Andrew Heffernan
Language: English
Pages: 304
ISBN: 1623360102
Format: PDF / Kindle (mobi) / ePub
What if there were a drug to treat every illness, across all body systems, proven potent against heart disease, depression, arthritis, PMS and erectile dysfunction ― even in chronic diseases such as asthma, dementia, and certain types of cancer? What if it had no side effects, was completely free, readily available, and worked for everyone? Every single person who took it decreased her risk of premature death and raised his quality of life. Would you want it?
In a healthcare system that spends 17% of GDP, roughly $2.7 trillion, mostly on disease treatment, how do we save money and prevent illness? By increasing the use of the world's most effective preventive medicine: exercise.
Jordan D. Metzl, MD, explains how everyone can maximize their daily dose in his groundbreaking new book, THE EXERCISE CURE. In THE EXERCISE CURE, Dr. Metzl ― nationally renowned sports medicine physician ― offers malady-specific and well-researched exercise prescriptions to help readers stay healthy, heal disease, drop pounds, increase longevity, and transform their lives.
Today's medical system is largely focused on fixing rather than preventing problems, and many treatments carry significant side effects. Cholesterol-lowering drugs are linked to frequent muscle and joint problems, anti-hypertensive drugs like Beta-blockers cause headaches and diminished energy, and Prozac and other popular anti-depressant medications carry multiple consequences including sexual dysfunction. Dr. Metzl knows that exercise is inexpensive, powerful medicine that has benefits in prevention and treatment of disease without disturbing side effects. Even in older adults, daily exercise has been found to prevent dementia by generating neuron development in the hippocampus, the memory center of the brain.
Combining the latest data and his proven motivational skills, Dr. Metzl addresses the common maladies troubling millions. He discusses our cardiovascular, pulmonary, metabolic, musculoskeletal, neurologic, reproductive, and endocrinologic body systems, with special sections on sleep problems and cancer prevention, presenting the science behind the role of exercise as medicine. Then, he details fun, fat-torching, life-prolonging workouts that can be tailored easily to any fitness level, beginner to advanced, and provides nutritional information, including meal plans for healthy eating and disease prevention, as well.
Men's Health [ZA] Belly Off Guide 2012 (Summer 2012)
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calories you ingest from protein are “freebie” calories that won’t ever show up somewhere else in your body. Carbs and fat have gotten a lot of negative attention over the years—to little effect on our collective, ever-ballooning waistline. A better strategy may be to focus on getting enough of the macronutrient that (so far, anyway) everyone seems to agree is necessary, good for you, and pretty hard to overconsume. In that sense, protein may actually be the most important piece of the
mood boost, which can be very helpful in combating the depressed mood and lethargy that sometimes comes with hypothyroidism. Aerobic and strength training are definitely recommended, but I would also suggest interval training: short bursts of hard work followed by rest periods of equal or longer duration, which can have a powerful effect on glucose metabolism. Since they’re over fast, they’re a good option for people without a lot of energy to dedicate to exercise. Try the following workout up
your carotid artery (lift your chin, place the tips of your index and second fingers to one side of your windpipe, and count away—your pulse should be clear as a bell). Keep track of the pulse for 6 seconds. There are several formulas for calculating your ideal heart rate during aerobic exercise. Some seem to require several years of higher math to understand. I’m going to keep it simple for you. Check the following chart—it shows age to the left, beats per 6-second interval to the right: HEART
floor with your right hand. Repeat the move back toward the right, landing on your right foot and left hand. (This exercise mimics the fluid side-to-side movement of a speed skater.) WORKOUT #2 SWING Take an overhead grip on a dumbbell or kettlebell and assume a shoulder-width-and-a-half stance with your feet pointed slightly outward. Keeping your back straight and your gaze forward, thrust your hips explosively forward and swing the dumbbell or kettlebell up to about eye level, squeezing your
workouts a week, start with workouts one and two on the first week and pick up the cycle where you left off in the weeks that follow. So if you do workouts one and two the first week, you’ll do workouts three and one the following week, two and three the next, and so on. Keep it up for the entire month, and feel free to switch it up week-to-week. Each workout is arranged into three circuits. Perform as many reps as you can of each exercise in 50 seconds. Rest for 10 seconds before moving on to