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Topic: Hi Intensity Interval Training (HIIT) & Functional Exercises  (Read 184 times)

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Hi Intensity Interval Training (HIIT) & Functional Exercises
« on: March 12, 2019, 02:44:57 PM »
Individuals recovering or dealing with chronic illness often need to exercise quite differently than those who are simply trying to stay healthy or "get in shape".

Functional exercises focus on posture, muscle chain function, and metabolic activity that does things like stimulate NOS production and up-regulate various gene expressions.

Endurance exercises should probably be avoided during detox/recovery periods.  I have about 12 or 13 specific "go to" functional exercises that work to restore proper muscle function and form.

One of my favorite exercise routines for those with chronic issues or who are recovering from significant toxicity is a simple HIIT routine done by Dr. Mercola.  It is simple and effective.  It minimizes the potential for injury, while maximizing the therapeutic benefit that exercise produces.

This is Dr. Mercola's "Nitric Oxide Release Workout":


Various function exercises should be mastered before a person considers doing something like Pilates or Yoga...  at least for those who have never been exposed to Yoga or Pilates before.

Neither Yoga nor Pilates can account for cellular energy conversion problems.  Instructors and teachers just "hope for the best" because they usually don't have any training in cellular processes.  With any endurance exercise (most poses challenge energy conversion processes in the muscles), there is a risk for cellular energy conversion switching from aerobic to anaerobic.  This can cause a cascading chain of events that leads to massive amounts of acidic waste being dumped into the tissues, and it can also cause pretty serious muscle damage.

The totality of this "dysfunction" usually doesn't even show up until after day 3...  That's two to three whole days after the initial damage was done!

By mastering functional exercises, I mean that a person needs to return individual muscles, and individual muscle chains, back to "normal" function.

One example would be:

A healthy person should be able to do 15 hamstring lifts without feeling a burn, and then up to 25 reps before starting to feel any muscle fatigue.  When a person can do this for five days straight, the person is ready to start to do strength building and endurance, if desired.

There are functional exercises that are very simple for every single muscle chain in the body.  They are pretty easy to figure out.  The central idea:  Identify and use the muscle chain as it was designed to be used... Proper form helps to re-establish proper function!

Functional exercises will also stimulate mitochondrial reproduction.

Another example:  Arm lifts.  From resting position, the hand/arm is lifted straight up to "touch the ceiling", then back down to rest.  25 effortless reps is the goal.  Also, pay attention to any dysfunction in the muscle chain as you do the exercise.

One last example:  Leg lifts.  From a neutral standing position, lift one leg up as high as it will go, trying to bring the knee to the chest.  This is done while maintaining perfect standing posture.  15 reps is the initial goal.

To test energy conversion, functional exercises need to be done every day...  One shouldn't skip a day as if doing weight training.

Some are a bit more complex and hard to describe in text.  One example would be leg swings.  Sweeping the leg across the body and to the side (carefully) activates all of the muscles in the hips, some of which can entrophy in those who sit for a living.

Doing functional exercise makes exercise feasible for individuals who have either never exercised, or who have run into serious health issues and have exercise-resistant bodies and metabolisms... Yes, these are very real bio-chemical, metabolic, and mitochondrial issues that present very tough "catch 22" situations:  Recovery requires body motion, body motion causes a crashed recovery.

Luckily, there are wise ways to get the body moving, even if it doesn't want to!
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Change to survive.  Adapt to thrive.
Jason R. Eaton
Author of Upon a Clay Tablet
Founder of Eytons Earth
Current Project:
 Eytons' Earth Foundation: Nutrition & Detox Study Program[/u