Lesson 6 Module 3
Regular brief, intense strength training exercises and occasional all-out sprints can enhance health, fitness, immune function, and longevity. Workouts that are short in duration and high in intensity stimulate the release of adaptive hormones in the bloodstream (e.g., testosterone, human growth hormone), which help increase energy and delay the aging process by optimizing the function of all organs and systems in the body.
The "use it or lose it" principle suggests that the body must be challenged with maximum effort exercise in order to stay strong, healthy, and resilient against chronological aging and to withstand and recover from unforeseen trauma and illness.
Many exercisers emphasize low-to-medium intensity cardiovascular workouts, while ignoring the importance of strength and sprint sessions. While the health and anti-aging benefits of aerobic exercise are substantial, these benefits can be easily "maxed out" in a few hours of moderate exercise per week.
After two to five hours of comfortable aerobic exercise each week, additional hours of aerobic effort offer minimal health benefit and therefore relate primarily to the accomplishment of fitness goals. On the other hand, deficiencies in high-intensity exercise can compromise fitness progress and leave one well short of fitness and health potential.
Even basic efforts to integrate some high intensity strength workouts and sprints into an exercise routine can deliver exceptional benefits in the areas of body composition, energy levels, mood, and longevity.
The preferred types of strength exercises are functional, full-body movements, such as bodyweight resistance exercises or sweeping movements with weights or other resistance tools to activate large muscle groups.
The Primal Essential Movements (PEM) pushups, pullups, squats, and planks are simple, safe, and easy to learn, easy to modify in order to scale to different ability levels, and work all the major muscle groups of the body.