muscle knows no age so whether you're eight or 80 you can have a strong Fit Body and I believe that it's very important for us to prepare for our latty years how many people don't do that and their latty years unfortunately are spent in Misery we need to be preparing for our latter years and one of the probably most effective ways to do that is to keep the body strong fit of course of course giving it lots of water and nourishing food and we've looked at that but what is the best form of exercise a
lot of people say to me I don't exercise because I just don't have time so I'm going to show you a form of exercise today that only takes 15 minutes a day and let me tell you one other benefit I received when I began to implement an exercise program my feet were always cold I was always sitting in our little ons with my feet in the warm water warming them up I always cold I started exercising and guess what I don't have cold feet anymore I don't sit on the little on Suite with my feet
in hot water anymore mind you I go to Great Lengths to make sure I'm warm absolutely so I started to walk at 5:30 and it was Pitch Black outside but what I found was one once you start walking your eyes soon adjust cuz it's a hassle taking torch I'd leave home and it was cold and dark I'd have a scarf on I'd have a hat on had have gloves on and when I'm coming back this is after half an hour who the scarfs off the hats off the the gloves are being taken off and I'd
come into the house going W it's hot in here no one else was thinking that I have a friend his name is Dr Jonathan Gibbs and he did a PhD on the effect of exercise in the cell and he told me this he said when you do that in the morning a network of capillaries is opened that equals the distance around planet Earth W I can hardly get my mind around that one so where are these capillaries they're in your extremities they're in your fingertips they're in your brain they're in your eyes so it increases
eyesight it increases he hearing it increases every single body function Leviticus 1711 states that the life of the flesh is in the blood it moves blood how excited was I when I found only 15 minutes well let's have a look at this it's called high intensity interval training or often called Hit training and the first documented evidence of the hit training was probably uh before the war some German trainers were training their athletes in it the war came a lot was lost and then the next time it was documented was a Japanese trainer called Tabata
now in many gyms they still have the Tabata protocol and he was a trainer for his girls in the Olympic Games and they were doing figure skating and he discovered that if they did the hit training they had an edge so what did he do so the high intensity he got his girls to do that for about 20 seconds the recovery was probably UH 60 60 seconds and the uh cycle meaning it's done for a cycle of would be about six so that's six cycles of 20 seconds high intensity 60 seconds recovery he found when
it came time for the Olympic Games they had an edge they had an edge on the other athletes and this isn't that what it's all about everyone that goes to the Olympic Games is the best that their country has and sometimes they win by split seconds so finding something that gave his girls an edge was was was very important I read about the hit training probably the first book I read about it was Dr Doug mcguff's book uh Body by science and he's a doctor I think he's he's a heart doctor and he started to
he found out about this so what he did did was he did 30 seconds high intensity 90 seconds recovery for a cycle of six and what I have found in my reading that that's probably uh a time that most people come at would be the very best so what is the high intensity it's running for your life it's going for as hard and as fast as you can whether that be swimming whether that be running running up hills so what's recovery time well the research shows that the best recovery time is when you're moving a
bit so what I would do is i' I do my stretches I'd do my stretches i' over over I can't do much cuz I'm all wied up but I would do my stretches and because all my exercises being done on my legs I might do the you know the 10 down and the 10 up and the 10 back so the best recovery time is when you're doing it slowly so mark and I we run up the hills because we're in the mountain so there are Hills and dips and we run up the hill and then
we walk down the hill and then we're by the time we've walked down the hill it's easily 90 seconds maybe a bit more we know we're ready to go again because our breathing you're breathing and your heart's settle down when you think you can go for it again that then you're ready for your next high intensity in the Framingham heart study I've quoted this study couple of times 30,000 people little town over many years they found that by the age of 50 40% of or most people had lost 40% of their lung capacity why is
that because people never do what you experience when you get to the end of your 30 seconds those lungs are just stretched wide open those little bronchi right at the end are being forced to to start working High chest breather can find that the bottom half of their lungs can almost go into dorcy so no wonder by the age of 50 many have lost 40% of their lung capacity the the study showed that by the age of 80 most had lost 60% of their lung capacity remember oxygen the most vital element needed for Life W
and that's where we get it through our lungs the more you exercise the stronger that heart gets and when it's strong it it doesn't have to beat much cuz every beat is so strong with the delivery of blood it is said we only have so many beats per lifetime so you can see the fit of the person the the longer the life and I'd like to suggest the better quality of life because of what exercise does to the body so Pace Progressive acceleration of cardiopulmonary so there's the lungs and it was in that book and
other books where where he quoted the study on the Framingham study so you can prevent that lung capacity loss by exercising every day and if you've lost it you can regain it by the high intensity exercise so Progressive acceleration of cardiopulmonary exertion you are exerting yourself there's the pace it's vital that you drink water one lady said to me I won't be able to walk in the morning cuz i f and I said well do you have water she said no I don't like water where you got to have water the body the body needs
its water but when you drink that water in the morning and then go on your walk and your body is starting to to uh work it needs more fuel those little molecules of glucose are plucked and through the pathway plucked and through the pathway It's a Wonderful process we also looked at the fact that on a very high carbohydrate diet the excess glucose when the glycogen stores are full is stored as fat so I want to show you how this high-intensity uh exercise program I want to show you how it affects the cell and how
it can actually reverse that whole process that we looked at earlier so I need to tell you a few things as I give the illustration so what I didn't tell you the other day is that this eight-step pathway is very slow the 20 step pathway is very fast and as we're sitting standing here at the moment they're feeding into each other quite nicely but when you start running for your life cycling for your life rebounding for your life swimming as fast as you can both Pathways speed up the 20 step speeds up the eight step
speeds up but there's a rate setting enzyme in there that will always keep this one faster and this one slower so what happens now is more pyruvate is being made than can be fed into the eight step and so the body stores that excess pyruvate as lactic acid you've heard of lactic acid we've all heard of lactic acid too much building up that can hurt can't it we f f that so I think one of the most amazing things about this high-intensity interval trading is what happens when you're in recovery and don't we love recovery
when you're in recovery time getting your breath back letting your body settle down a bit the liver converts that lactic acid back to pyruvate and feeds it into the PowerHouse which means when you're in recovery time your cells are burning just as much fuel as when you're running for your life isn't that good news that's good news but there's other good news too and that is it's mopping up your lactic acid so it doesn't have an it doesn't have an opportunity to build up in your tissues so let's continue so you're getting to the end
of your first 30 30 seconds you're plucking your glycogen stores you're getting to the end of your second set of 30 seconds high intensity your glycogen stores are being depleted but we need more fuel and so what the body does now it causes a release of the human growth hormone the human growth hormone is very active when we're growing but when we stop growing I stopped growing at 16 that probably doesn't surprise you my son William grew 2 in from 19 to 22 boys usually grow a bit longer it goes into retirement but when you
do the high-intensity exercise it's pulled out of retirement let me show you what it does what the human growth hormone does is it causes a release of hormone sensitive lipase hormone sensitive lipase is an enzyme that breaks down fat cells yesterday we looked at sublingual lipase remember that enzyme that breaks down the short chain and medium chain chain fatty acids in the saturated fats we looked at pancreatic lipase that breaks down the longchain fatty acids we're looking at another lipas now and that is hormone sensitive lipas that's released to break down your fuel stores isn't
that what fat is it's the most amazing fuel Depo in the human body but how many people are carrying a lot of weight they're actually Starving in the Land of Plenty they can't access their fuel supplies they're always tied how do we access it this is how we access it causing a release of the human growth hormone so hormone sensitive lipas is AC activated and hormone sensitive lipas as it is activated it switches over to burning fat it becomes a fat burner so one of the reasons why when the human growth hormones released the body
starts burning fat as fuel is because of something we looked at yesterday remember glucose glucose Burns in the body at 4 calories per gram remember fat fat Burns in the body as 9 calories per gram now you'll find that information in every weight loss book in psychedelic colors as to the reason why if you want to lose weight you shouldn't eat fat but they don't understand what a calorie is you know what a calorie is it's a unit of energy so if you want a high energy food what do you eat ah that you see
it's a misconception the human growth hormone also increases the body's ability to process protein the human growth hormone also increases the circulation of the blood to the skin now the effect of this is it slows down aging no wonder the movie stars pay $11,000 a week for this human growth hormone because their profession is dependent on them looking good and you can see this helps you look good well I'm offering it to you a cut price today 15 minutes high intensity interval training a day will cause a release of that human growth hor hormone and
that human growth hormone will remain active for 24 hours people ask me how often do you exercise I say daily daily daily cuz I want that human growth woman but I'd like to show you one of the most powerful well it is acknowledged to be the most powerful form of exercise there is and everyone can do this one and it's called rebounding now why is the rebounder or the little Min a trampoline such a powerful form of exercise strength comes from one one activity and one activity alone and that is define gravity isn't that what
you're doing on the push-ups you define gravity have a have a look at a baby I've had six babies and I know within a couple of days what are they trying to do put their heads up they trying to put their head up in fact you have to be careful cuz they put their head up and then they might bang it on your collar bone and then it's not long when you put them on the floor they start to roll then they start to get up on their hands and knees and then it's not long
after that they're trying to pull themselves up they're constantly Defying Gravity aren't they it is gravity that causes strength and then you put them in the little cot and they start jumping jumping in the cot I've come to the conclusion that people age cuz they stop jumping what's the all saying we should jump for joy so why is the rebounder so powerful well three three forces come together with the rebounding cuz I always want to know why three forces come together one force is define gravity so define gravity is one of the forces there's another
Force that comes to play and that is acceleration so when you're leaping off the mat up into the air you're accelerating and then just as you get to the top of your jump you experience deceleration so acceleration and deceleration you know acceleration when you're in the plane I think my favorite time in the plane is when they take off we go so fast and what that that land go away from you so there's your there's your uh acceleration deceleration is where when you've landed and they put the brakes on and you're Voom you're flattened against
the seat Einstein says that these three forces have the same effect on the body there is not a cell in the body that is not affected by the by these these three forces and that's what makes it such a powerful form of exercise because constantly constantly as you're jumping like this the cells are being they're being challenged but challenging the cells strengthens the cells did you know you have a second heart it's your calf muscle do you ever wonder how the blood gets back to the heart you see your arterial system is the blood coming
away from the heart and your Venus system is the blood coming back to the heart it is your calf muscles and I think you'll agree with me when you've been on the rebounder those calf muscles they're constantly working so your second heart is getting those blood back that's why rebounding is so effective for Vargus veins you don't get you don't get varous arteries do you get varus veins it's that Venus system that's affected and that's why in the plane they tell you to to move your foot don't you cuz when you move your foot you're
you're moving your calf muscle you only have to rebound for 1 minute in the morning to get that lymphatic system activated for the whole day and once that lymphatic system is activated every movement you make just scratching your head turning around it's keeping the movement going so this again is called the health band if if you can't do this just a little unstable just find a post to hold on to or you can get a uh I think there's another rebounder downstairs that has a frame and you can hold on to that frame I like
not to because I don't want to become dependent on the frame but if it's too hard for you by all means start with the start with the frame see even doing this health balce I can feel my second half my calf muscles strengthening some people say I'm not going to get on the rebounder because um you know I'm out of balance well guess how you get get into balance by rebounding if you're not used to this at first you might be a little unstable but the more you do it you will notice you you will
get your balance your balance is set by the bottom of your feet and by the fine mechanisms in your ear and so rebounding resets those fine mechanisms in your ear and resets the the soles of your feet and you might say well Barbara most of your work work is being done with your legs what about your upper body it's all affected but let me show you how you can uh strengthen your biceps so you jump with your with your palms down as you jump that strengthens the bicep muscle yes you can do your triceps too
and that's where you put your palm up and you jump with your your palm up and that strengthens your tricep muscles and often I will twist as I do it so I twist like this and that that helps with the spine and so when my arms get tied out there then then I will do that but I'll often do 10 10 uh biceps 10 triceps you can also strengthen your eyesight how do you strengthen your eyesight now I'm not doing much and and I'm fairly fit but can you see in my breath so it doesn't
seem like you're hardly doing anything but it has a powerful effect on the body so how do you strengthen your eyesight so you can also just do this anyone can do that where you're not not even jumping but you're having an effect how do you strengthen your eyesight so right now looking out that door there I will focus on that tree I'll Focus my eyes on the leaves of the tree and the so when I'm doing it the tree is standing still still but the big trees in the background are jumping and that lamp's jumping
and that lamp's jumping so what I'll do now after 10 jumps I'll focus on that lamp and I'll keep that lamp still and the leaves that were still before are now jumping in the peripheral can you see what you do you you keep changing your focus and that strengthens your eyesight now I I'm I wear glasses early morning for fine reading since I've been doing the changing of the focus my eyesight has improved I was just about to go to 250 magn mag magnification but I'm finding that with the changing of the focus on the
rebounding I've been able to keep at just the two so it can strengthen your eyesight
