The following is to be added to your yardwork, games, walking, running, jogging, swimming etc you already do to feel better and keep your blood glucose lower.
You probably brush and floss the teeth you want to keep every day. You only need to completely exhaust the muscles you want to keep once a week. Maximum Effect Exercise (MEE) is the practical way to do it. Unlike advertised medications, MEE is for everyone.
MEE Basic concepts… Apply as much steady force as you can sustain for at least 30 seconds against a resistance. Add a sudden super contraction (like a jump, throw or strike) every two seconds. Maintain strong force between pulses. Once you can do contractions in background, meditate on smooth breathing, no grunting, straining or accidents. Strive until you must stop. Then do 4 second range of motion and repeat 2 or more times. Feel free to modify or add similar exercises as age and circumstances demands. MEE concepts can be applied to training with weights or machines.
ISOMETRIC EXAMPLES… Ideally do one or two exercises every few hours and do all within a week. More often if you want.
Shoulders S-1…Place arms behind back then make fists with back of hands toward body at about belt level and drive hands forward against body. S-3…Place palms of hands against sides of hips and strive to squeeze together.S-4…Make a fist and place palm side over umbilicus, cup back of fist with other hand, tense abdominal muscles and strive to drive fist through body.
Elbows E-1… Cross palms and force one up, other down at level of umbilicus. You can also use a U (see below). Hold U in front of abdomen and force one horn up, other down. E-2 Hold U by horns and twist out to fatigue, then twist in. Wrists W-1… Use U* to stress wrists side to side.
Digits D-1...Put digits of one hand together, hold together with other hand then strive to force fingers apart. D-2... Stack ends of fingers then strive to push down with upper index finger hand and up with other hand. Then put other index finger on top.
Back B-1 ...On back with pillow under shoulders, strive to arch back between one heel and upper back. B-2... On abdomen, come up on forearms and elbows and strive to arch back between arms and top side of one foot or shoe. B-3 ... On side, strive to hold hip off floor between shoulder and side of lower shoe. Raise upper leg off lower leg if possible. B-4… On back, forearms across abdomen, raise upper body and feet to tense abdomen. Keep lower back curved inward and force fists into tensed abdominal muscles.
Hips H-1…Squeeze inner sides of shoes together. Option, lie on side and force inside of upper ankle into floor or bed. H-2 While standing on one leg bend knee to 90 degrees and come up on toes.
Neck…Hold neck in position of attention, chin in, back of head up. Always add and release tension gradually. N-1 ... Cup hands on forehead and resist head moving forward. N-2…Hands behind head resisting moving head back. N-3…Resist side movement by placing one forearm against side of head and holding with other hand over top of head. N-4…Place one hand on front-side of head, other hand on rear-side of head to resist twisting.
Face… F-1 Cup chin in palms resist mouth opening more than ½ inch, open eyes, open eyes and smile as wide as possible. F-2 Restrain chin between one thumb and index finger of one hand. Place other thumb and index finger on top and keep mouth from opening more than ½ inch. Squeeze eyes, face and lips tightly closed.
U*…this is a U shaped tube that makes it possible to work hand wrist and arm muscles more effectively. Obtain 10 feet of 1 inch schedule 40 PVC pipe, 16 elbows and PVC cement. Cut into (8) pieces 3 inches long and (16) pieces 5.5 inches long. Cement one elbow to each long section. Push in firmly before glue sets. Cement two long sections to one short section on a flat surface. Roll a towel to form a tube and use to do MEE-Towel. Do MEE chin-ups and pushups. Use car steering wheel etc. to do wrist, elbow and shoulder MEE. Apply MEE to gym work-outs. Run fast up stairs fast, walk down.
Maximum Effect Exercise is convenient. Can be done dancing, walking, sitting, commuting, standing, in bed or when disabled or injured. Requires less time to maintain or improve cardiovascular health and repair injury. Does not require gym, gym cloths, showers, warm up, cool down or stretching. It preserves muscle mass when you diet to remove unwanted fat. It can be practiced, mastered and taught even if you suffer from cardiac or respiratory limitations.
PHYSIOLOGY
Maximum Effect Exercise (MEE) is a specific way to exercise that educates nerves to turn on muscles and trigger a significant pulse of Human Growth Hormone (HGH). HGH activates other cell messengers and hormones that one might call a “Secret Sauce” or health elixir that with exercise tells our bodies to get healthy, get efficient, repair and grow stronger. The combination results in effective use of ingested protein and prevents muscle loss when one reduces calories in hopes of fat loss. It improves bone density, promotes skin health & thickness and stimulates new capillaries, circulation and endurance. It increases ability of muscles to store glycogen. It allows muscles to use glucose with less insulin. As we age the night time pulses of HGH and sauce gradually decrease. All this and more explains why studies show effective exercise prevents or treats many diseases better and safer than medications.
Why MEE? It is the safest and most convenient way to turn on your secret sauce. Basically there are two ways to turn on the sauce. One is exercises that cause an “overwhelming accumulation” of waste products in muscles. The other is exercises that tear and or injure muscle cells and tissue. When production of metabolic waste of muscle cells exceeds removal by circulation, “overwhelming wastes” accumulate and trigger the secret sauce.
Effective training is that simple! As we age we are less likely to push the vascular supply limits of any muscle group and trigger our secret sauce. As sauce decreases, muscle strength, bone density and skin thickness decrease. Our brains shrink and fat is added inside our muscle and abdomen.
Waste Buildup…can be speeded up by restricting the blood flow. Research shows that tourniquets (constricting bands) applied prior to leg presses reduce the work and time needed to get results (turn on the elixir). The flow of waste products out of muscle can also be controlled without tourniquets. Veins have one-way valves. Each time the muscle contracts a squirt of waste (venous blood) is squeezed out and the inflow of arterial blood is reduced a little. With frequent contractions (like in running) the squirts are frequent and circulation and power output is good. However with a steady contraction the inflow of blood is squeezed down and outflow is reduced. As a result waste products quickly build up with less work. So resistance exercise is just exercise that exceeds circulations ability to remove waste products.
Isometric or “same length” exercise is one form of resistance exercise that when sustained will turn on the sauce. Muscle injury is the other trigger of the secret sauce. Each long hair-like muscle cell is either on (contracting) or off (relaxed). To lift a heavy weight you essentially turn on enough cells at any given time to raise the weight… no problem. To lower you simply turn cells off. What isn’t simple is your nervous system doing it without some cells stretching, tearing and being damaged as you lower the heavy weight. This is most noticeable when you first start weight training. With practice the nervous system gets more efficient at lowering heavy weights. The injury is then reduced, but some damaging persists. This damage can result in soreness for days and reduces your immunity for a while. It takes about a week before the muscle has healed enough to make it advantageous to tear it again. This explains why body builders usually work each muscle group only once per week.
For the rest of us it is nice to know how to turn on our repair sauce without an injury. In contrast to body builders, the strongest men in the world (Olympic weightlifters) avoid muscle tearing by not lowering heavy weights. They simply drop them. They also use machines that prevent muscle lengthening under load. They are interested in ultimate power to weight ratios. Scarred muscle has less strength per weight. Except for body builders, competitive athletes and the rest of us will be wise to follow the lead of the strongest athletes and avoid most muscle tearing by lowering weights very, very slowly or doing pulsed isometric exercises.
JohnWeaverMD@gmail.com also see FructoseFree.com and MeeU.com
