Aerobic and Anaerobic Exercise
- Definitions and
Movement of the body - exercise - creates a domino
effect. Exercise fundamentally changes and effects
every system in your body. Exercise is not about
'looking' good', it's about staying alive and being
Unexpected motivation to
Basically, if you don't move your body, you die.
Stretch, walk, skip, run, swim, bike - just MOVE.
What is Exercise:
Definition - "Exercise is physical activity
that is planned, structured, and repetitive for the
purpose of conditioning any part of the body.
Exercise is used to improve health, maintain fitness
and is important as a means of physical
rehabilitation". - medical-dictionary.thefreedictionary.com
Physical movement creates
and stimulates the lymphatic
system. The degree of physical activity
determines the extent of benefits and the impact to
the mind and body.
Explanation - Movement
activates circulation which drives blood through the
body, forcing oxygen and nutrition. The lymph
system, the body's sewage system which has no pump,
is also forced to work. Without movement the lymph
becomes stagnant and you
literally begin to poison yourself over time.
"Without daily physical
movement the Lymphatic System cannot detox your
body. Aerobic exercise gives oxygen to the tissues
and moves the lymph around. Lymph is a colorless
fluid that bathes every cell in the body. The body
has two circulatory systems, one for blood and the
other for lymph. Blood is circulated by the heart,
whereas the lymph is circulated by physical
exercise. Many tissues depend on the lymph to
provide nutrients (including oxygen) and carry off
wastes. If the lymph does not circulate then the
tissues suffocate while stewing in their own acidic
waste products (uric acid, lactic acid etc.)." - Extract
from Acid and Alkaline Food.
The longer you are sedentary,
the sicker you become, disease sets in. You feel
miserable. You gain weight. You experience pain
daily. You begin to take drugs. Then you take more
drugs to counteract the initial drugs. The cycle of
disease predictably spins out of control. You end up
so dependent on the drugs, you just don't care
anymore, and you don't have the energy to stop the
cycle ... or do you?
Physical activity maintains
and improves health and fitness, builds endurance,
delays aging, changes ones physiology thus improving
mental and emotional states, assists sleep and is
used for physical rehabilitation and wellness.
Specific Exercise Benefits:
- Reduction in the risk of coronary artery disease.
- Reduction in the risk of developing high blood
- Blood fat improvement - decrease LDL 'bad'
cholesterol and increase HDL 'good ' cholesterol.
- Reduction in risk of stroke - Improving blood fats
reduces plaques deposit in arteries.
- Reduction in risk of developing type 2 diabetes
- Weight control via exercise reduces chances of obesity
- which can lead to diabetes.
- Immune system activation - regular exercise wards
off susceptibility to viruses.
- Improved blood circulation.
- Build strong bones - reduces risk of osteoporosis.
- Change in mental and
emotional state - a change in physiology
immediately changes one's mood and focus.
- Boost natural life force energy known as Chi.
- Relief from muscle pain and fibromyalgia
- exercise stimulates the growth of tiny blood
vessels (capillaries) in the muscles. This enables
the body to deliver oxygen to the muscles more
efficiently and remove irritating metabolic waste
products, such as lactic acid.
- Information gathered
from the Mayo Foundation for Medical Education and
What is Passive
Definition - Movement applied to the body or
a body part, by another person or persons
(physiotherapy), or via a motion machine.
When a passive range of motion
is applied, the body or body part (arm, leg, head,
ankle, wrist, knee), of the individual receiving the
passive exercise is completely relaxed, while the
outside force moves the body part throughout the
available range of motion. A repetitive movement.
Benefits those who hate
to exercise, those who are short on time, those who
prefer to exercise at home or on a lunch-break,
those who dislike the body being stressed and jarred
by more vigorous activity, those who need to relax
and de-stress, those who are frail, sick, bedridden
or elderly, and regardless of weather conditions
outside. No need to remove clothing. No risk of
Activities include massage,
physiotherapy and the Chi Machine.
is the process by which an organism
takes oxygen into its body and then releases carbon
dioxide from its body.
Respiration: Respiration that
requires the presence of oxygen.
Aerobic exercise, the foundation
What is Aerobic
Definition - Exercise during which oxygen is
metabolized to produce energy.
Physical activity, sustained
period of time, sometimes long in duration, low in
intensity - rhythmic and repetitive for the purpose
of conditioning or strengthening any part of the
body. Aerobic means "with
oxygen". Aerobic activity continually
supplies enough oxygen for the duration of the
Benefits - Aerobic
exercise conditions the heart, blood vessels and
cardiovascular system (lungs), increasing the oxygen
available to the body and by enabling the heart to
use oxygen more efficiently. Regular aerobic
exercise releases endorphins, the body's natural
painkillers - also induces an emotional 'high'.
Increased oxygen and blood flow to the brain creates
mental focus. Stimulation of lymphatic
system which promotes elimination of
metabolic waste and toxins.
Activities include rebounding,
bicycling, brisk walking, dancing, swimming, rowing,
soccer, skating and cross country skiing.
Aerobic Activity is either Low Impact or
Low Impact - One foot always stays on the
floor and supports the weight of the body. e.g.
Walking, stair climbing.
High-impact - Include actions that take both
feet off the floor, thus causing more jarring of the
joints when the body weight hits the floor again.
e.g. Jumping, jogging, skipping
FYI: Sports cause sore
muscles due to lactic acid build up which can be
dissipated via passive aerobic exercise.
For those who want muscles.
Definition - Anaerobic
means "without oxygen". Physical
activity short in duration, high in intensity.
General level of intensity is too great to allow
enough oxygen into the body to burn fat for energy.
The body then switches to burning stored fuels such as
glycogen and small amounts of carbohydrate stored in
muscles. Since we only store about 2 minutes worth of
anaerobic energy, anaerobic activity usually lasts a
short time or becomes stop and go as we tire faster.
Benefits - Anaerobic
benefits determine how well a workout strengthens
and develops muscles.
Anaerobic activities includes weight lifting,
racquetball, downhill skiing, tennis, martial arts
There is no substitution for getting your body up and
moving daily via such activity as walking, swimming,
biking, jogging, hiking, tennis, basketball or even
lifting weights or walking a treadmill in a gym.
However, due to physical challenges, illness, age
limitations, time restrictions and weather factors,
many people simply cannot or do not get their body
moving everyday. Many people spend their day
commuting, working, raising a family, sitting in front
of a computer, or TV, or sleeping. Are you one of
them? Can you spare 5-10 minutes to relax and help
your body and mind?
Sun Ancon Chi Machine, invented
by Dr. Inoue,
creates specific motion energy, just
like a goldfish swimming. This passive aerobic
respiration exercise maintains and promotes health and
wellness of the mind and body, very simply and very
easily, with no risk of injury. Can be used anywhere,
very simple - health benefits for ages 4 to 100
Use in the comfort of home or at work.
Not intended for serious weight loss. Does not build
muscles. Suitable for all body types.
The Sun Ancon Chi Machine is classified as a
medical device in Japan, Australia and Canada.
life speeds up ageing - Jan 29th 2008
- BBC World News.
"This conclusion provides a powerful message that
could be used by
clinicians to promote the potential
anti-aging effect of regular exercise."
- King's College London researchers.