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Tuesday, February 24, 2015

Transformation Tuesday- Week 4 Health Challenge, Exercise


I continue this week with the 14 part health challenge I am doing with Max Health Chiropractor Jay Davidson.  The focus of this weeks challenge is about exercise.  The information on today's blog is taken from a video presentation by Dr. Jay Davidson.

You are never too old to exercise. There was a 8 week study of adults in a nursing home age 90 +. They did high intensity exercise.  They achieved the following results.

  • They had a gain in muscle strength of 174 %.
  • Their thigh muscles increased by 9%.
  • Their walking speed increased by 48%.
Exercise can make you smarter.  Exercise boosts the growth of brain nerve cells which improves learning and memory in adults.

The brains of mice that exercised in a study grew 2.5 times more nerve cells than sedentary mice  according to Science Daily November 9, 1999.

Exercise reduces pain and arthritis.  There are some significant benefits from doing high intensity exercise. High intensity is at 80-90% intensity. That intensity is needed for fat loss and to build muscle mass.  Studies have found this intensity is need to challenge the body. It can be from any type of activity.

For exercise to be effect it must be varied to keep challenging the body and consider the three T's:
  • Time: How Long
  • Type: What kind of exercise.
  • Temp: Rate and Rhythm: frequency
To meet these requirements, Dr. Davidson recommends using the Max T3 Challenge DVD set.
Each set takes 12 minutes a day plus warm up and cool down.  The principle is to alternate really fast intense exercise with rest and then repeat.

Each session has three different athletes on screen: a beginner, advanced and intermediate.
The tape has the following segments:
  • Warm-up
  • Superfast upper
  • Superfast lower
  • Superfast core
  • Superfast Surge
The DVD is available on Amazon.com for $38.00.  

I bought the video and I am going to use it as my strength workout three times a week. I still need to bike, swim and run as a triathlete, but I think this will be a nice addition to my workout routine.

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Chris Wodke
Founder & Manager Team CMT
www.run4cmt.com

Chris is a triathlete and long distance runner. She is a three time participant of the Boston Marathon.  In 2012 she finished 2nd at Boston in the Mobility Impaired Division. She was on the course in 2013 when the bombs exploded.

She has appeared three times at the Paratriathlon National Triathlon Sprint Championship. She was the 2012 and 2014 National Champion Paratriathlon Open Division Champion.

In 2014 she was the PC Open Champion at the Duathlon National Championship. She has qualified to represent Team USA at the Aquathon ITU World Championship in Chicago in 2015.  

 In 2014 she represented  the U.S. as a paratriathlete at the Pan-American Triathlon Championship in Dallas, Texas.

She travels around the country raising awareness of CMT.

She is the author of the book, “Running for My Life” that details her experience as a CMT affected athlete.

You may visit her author page at:
http://www.amazon.com/Christine-Wodke/e/B00IJ02HX6


Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have 160 members in 32 states. We also have members in Australia, Scotland, Canada, Vietnam, Turkey, Finland and Iran. If you wish to join us visit our web site; www.run4cmt.com or www.hnf-cure.org


CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Additional Link
Follow CMT affected Paratriathlete Timmy Dixon
http://cmtamputee.wordpress.com/

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