General Exercise Recommendations

"You need to cross-train for maximum benefit: do cardio/aerobic exercise, strength training, weight-bearing exercise, stretching, resistance breathing, and balance exercises. Find books, exercise DVDs, a personal trainer at your gym, or classes that you like and follow the program as laid out for you.

• The best form of cardio/aerobic exercise is interval training, which can be done with almost any form of aerobic exercise and many forms of strength training by alternating fast and slow versions of the exercise.

• Working out on an elliptical trainer or a cross-country ski machine is much easier on your body than jogging or running. Anything that involves a lot of bouncing on a hard surface (such as jogging) is likely to damage  your knees and spine over time.

• Stretching should be done every day. It’s invaluable as part of your aerobic and weight-training sessions to prevent injuries, and it’s also great exercise on its own.

• Yoga is spectacular exercise that, if done properly, can incorporate all aspects of exercise in one. Some of the poses can build strength in the legs, arms, chest, abdomen, and in every muscle in your body. Other poses, such as the sun salutation, can work as the cardiovascular/aerobic portion of your workout. Yoga can stretch every part of your body and many poses improve balance as well. And no other form of exercise helps you master breathing and optimize your lungs to the extent that yoga can.

• Besides feeling really good, regular deep massage can be a powerful tool for speeding recovery from exercise, removing toxins from muscle tissue, and improving the overall results of your exercise program. I particularly like a form of body work called BioSync, because of its unique ability to break up collagen cross-linking and restore the natural length and flexibility in muscle tissue. Saunas and steam baths likewise speed the removal of toxins from muscle tissue and accelerate recovery times. Check out the new generation of far-infrared saunas.

Of course, be sure and check with your doctor before starting any exercise program. But keep in mind, anyone can exercise. If all you can do is hobble around the bed using a walker, you can start with one trip around the bed the first day, two the next, three the third, and so on. If you’re confined to bed or a wheelchair, work your upper body. Extend your limits. Move or die. 
That finishes our discussion of the core Baseline of Health Program. In the remaining chapters, we’ll explore the issues that have elicited thousands of questions at Jonbarron.org over the last ten years -- namely, treatments for specific ailments." 
 
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