A Healthy Heart Starts with Healthy Cells

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This is Dr. Scott Benjamin and Ken Pearson for Endless Health.  The body is a bunch of cells that make up our organ system and the largest cell layer is our skin.  The skin is a protected barrier from invaders to our bodies.  The interesting thing about cells is that they continue to be replenished so that we keep our organ systems healthy.  Inside one of these little buggers is a lot of small structures that are called “organelles.”  This is a great medical scrabble word but more so the structures that fall under the organelle title are very important.  Once such is called the “mitochondria”.  This is considered the powerhouse of the cell where energy and strength are made.  

Besides biking, aerobics, high intensity training and stretching, the mitochondria can enhance its function with the use of ozone, and using the best supplements to enhance the function of the cell’s powerhouse. At Endless Health, we offer many supplements that can help you gain strength and increase mitochondria functioning. (Try Spirulina, Ribose and MSM)  It is important to workout properly at least 4 days a week to keep up your immune system, improve your muscle mass and also keep the entire body healthy to prevent disease.  

“How do I know my heart is healthy?”

You can monitor your heart fitness by a very simple method and that works to measure your recovery heart rate after an exercise routine:

This simple method can be done even by walking outside. Self-monitoring your heart strength is a great way to motivate life style improvement and assist you on the road to recovery.  

Do a 20 minute exercise program on a stationary exercise bike with a set program at a set RPM (revolutions per minute – cycle rate or pedal rate). At the end of the 20 minute exercise, note your heart rate. While resting, measure again after 2 minutes and you will see a drop in your heart rate.  Take the first reading and minus the second reading (after two minutes rest) and the difference will give you a score which relates to heart rate (BPM – Beats per minute).

This score is your recovery score and relative for a very simple cardiovascular evaluation – an example is at the end of 20 minutes your heart rate is 140 BPM – after two minutes your heart rate is 120 BPM your score is 20 BPM. If you repeat the same conditions and exercise program at the same time and your heart rate at the end is 140 BPM and after the two minutes your heart rate drops to 117 BPM your score is 23 BPM. Therefore, your heart rate recovery score is improving so your cardiovascular heart fitness is getting stronger/fitter. This simple method can be done even by walking outside. Self-monitoring your heart strength is a great way to motivate life style improvement and assist you on the road to recovery.  

We have included some exercises for your benefit. Use these along with our other stretches for continued health and fitness!

Exercise 1: Lower body stabilization for your upper and lower body

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Performance: 3 days a week

Repetition: 30 seconds x 4 sets

Instructions: Take a ball (if you have one) and then put under your hip and belly region; the next part is to take your arm and move it above your head as shown as you lift up the opposite leg.  The key is to have the leg only come up level with your hips.  Keep your head looking straight down so you do not hurt your neck.  

Weight: zero weights, progress to 1 and 2lbs

 

Exercise Two: Balance and Core Muscles Control

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Performance: 3 days a week

Repetition amounts:  30 seconds to a minute x 4 sets

Weight: none needed

Instructions:  Sit on the ball: suck your belly button in a small amount (but still breath) and then attempt to lift up your leg and keep your trunk from shifting downward to either side.  This is not easy so take your time!!

Remember to work on becoming strong, stay healthy and prevent diseases from happening!

Become a Part of Our Pride

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This is Dr. Scott Benjamin for Endless Health.  Have you ever seen a group of Lions?  They congregate together to form what is called a “pride." Not only do they take part in forming their pride, but they also take care to keep eachother safe.  Here at Endless Health, we want your health at its optimal level.  We want you to prevent disease and on the occasion that you are experiencing any problems, we want to see you tackle the issue at hand.  The world of medicine is changing and we are learning more and more about preventative medicine.  Endless Health is in the business of prevention and also education.  

Lions are leaders in their respective region of the African Plaines, and as the leaders of your health care, we want you to become a leader as well.  Come and experience the powerful world of preventative medicine and learn about treatment and supplemental options that Endless Health can provide you.  Here are more exercises to keep you strong and stable! These will target the upper body. If you are looking for our lower body exercises, click here to see our first blog. 

 

Exercise 1

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(Upper body Exercise for the arms and middle back):

Instructions: Laying on your belly with a pillow under your hips for support. Take your arms and lift them up in the air 3-4 inches in the air. Hold 2 seconds and the relax

Performance: 3 days a week

Repetition and amount: 20 x 4 sets

Weight: begin with none and then add in 1# at a time up to a maximal weight of between 3 to 5 pounds.  

 

Exercise Two:

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(Upper body exercise for your shoulders, arms and trunk)

This exercise is good for your core and trunk strengthening.

Laying on your belly with a pillow under your hips. Move your arms up toward your head around 80-90 degrees. Lift up your arms into the air 2-3 inches, then return them downward.  

Performance: 3 days a week

Repetition amounts:  perform 20 times for 4 sets

Weight: begin with none and then add in 1# at a time up to a maximal weight of 3# but if you are used to working out and are below 30 years of age, you can work up to 5#.  

Body Mechanics:

Make sure that you keep your hips and shoulder moving in the same direction.  If you are turning left or right, make sure that you move your entire body as you turn.  (Turn left: left foot turns out first prior to you moving the rest of your body)  If you do not, and move the way most folks do, you will wind up twisting and could hurt your back and hips.  

 

Remember to work on becoming strong, stay healthy and prevent diseases from happening!!