Recent research at Johns Hopkins University demonstrated how a concerted combination of lifestyle changes lowered high blood pressure without the use of drugs. The beneficial changes made by study participants included three hours a week of moderately intense exercise, a reduced-fat diet featuring more fruits and vegetables, weight loss of at least 15 pounds, reduced sodium intake, and a limit on alcoholic beverages to one per day for women and two for men.
I totally agree with all of these changes. But for your benefit, when it comes to the exercise portion of the Johns Hopkins program, my prescription takes it up a notch…by one hour. To most effectively enhance and enrich your physical energy level, I believe you should follow my “4-Hour Rule.” This strategy requires you to commit a total of four hours each week to exercise routines and/or physical activities that get your bones moving and muscles grooving—preferably at a moderate pace. Fortunately, the time can be split up as your schedule permits—into quarter hours, half-hours, or full hour routines. I don’t care how and when you do it. I only care that you do it. And you do it by scheduling into your weekly calendar a commitment of 4 hours a week. That leaves you a remainder of 164 hours in the week to do as you please!
When you get physical for four hours a week, not only will you gain significant strength, you will effectively lose significant excess weight. And just think of the additional energy you would have if you didn’t need to expend it on carrying an unsightly, unhealthy 15 additional pounds of fat everywhere you went. It’s like lugging around an ironing board wherever you go for an entire day!
Of course, before you adopt this physical energy strategy, it’s vitally important that you get a thorough physical by your personal physician. In fact, such consultation is always necessary prior to engaging in any fitness program to ensure all your systems are capable of handing the physical stress and also to provide you with a threshold to monitor your progress. And once your doctor proclaims you’re good to go, I recommend that you “start low and progress slow.” Start any new exercise or physical activity at a low intensity, low weight, or low distance and progress slowly over time to match your body’s tolerance. I’ve discovered that any time you try to do too much too soon, or progress too fast, there’s a good chance you’ll get hurt, too.
Also, to minimize your risk of injury, seek expert counsel when undertaking new physical activities and exercises to ensure correct intensity, technique, and tendencies. Always wear proper attire and use proper equipment. And don’t balk at consulting your physician should you feel any adverse affects. Some degree of soreness and stiffness may be experienced upon initiating a new exercise program, but this is normal and is at its worst during the first week. Chronic soreness or acute pains that relate to your workout should be checked out immediately. Otherwise, adopting a system and schedule that helps you follow the 4-Hour Rule will only offer good results.
And you’ll be happy to learn that the time and energy you expend in the preparation phase—designing the elements of your physical fitness program—will come back to you in a more healthy and energetic lifestyle.
Personally, I try to commit an hour every day to enhance the threshold of my physical energy level. And I make it easier by choosing exercise activities that I enjoy and varying the activities from day to day. I never do the same physical activity two days in a row. That’s right, I said, “never!” I use a cross-training approach that prevents both boredom in my fitness routine and the risk of overuse injuries. Also, alternating activities adds a sense of anticipation to my workout schedule, helping me to stay fresh and eager. -- PC |
