Hello and welcome to
"Health for a Lifetime"
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Today, we're going to
be talking about exercise!
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Joining me is Dr. David DeRose
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Welcome doctor!
Good to be with you, Don
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Now you work at the
Lifestyle Center of America
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there in Oklahoma, is
that correct? That is correct
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And is exercise a big
part of the program there?
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Well, exercise is a
HUGE part of the program
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as far as its importance;
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we don't have people exercising
every minute of the day,
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during lectures and
during cooking classes...
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But exercise is
critical to what happens there.
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We see a lot of
people out exercising
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or it appears that way.
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We have trails; we
have walking trails,
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bike trails, rollerblades;
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all kinds of different
gadgets and different things.
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Hasn't the message of
exercise gotten out there?
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Well, I think the
message is out there...
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I mean, you can't AVOID learning
about the benefits of exercise.
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I mean the list just
keeps growing and growing
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in medical research circles...
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whether you're talking
about heart disease prevention,
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improving the immune system,
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helping to fight
depression, even PAIN control.
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But you know, Don,
even though we see a lot of
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people exercising,
the statistics indicate
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that only about 20% of Americans
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are on a regular
exercise program.
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So 80% of us are not really
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moving around like we
should, is that right?
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Well at least
not as a discipline.
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Now I have to admit,
there is a percentage
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of Americans who, in their jobs,
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get a significant
amount of exercise.
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Now the minute I mention
that, there are people saying...
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"Yeah, you know, I walk on
my job or do this or do that"
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But REALLY, it's a minority
of people that get a sufficient
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amount of exercise on their
job to really make a difference
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Well, if I'm not overweight
and I seem to be eating
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the right foods, do I
really even NEED to exercise?
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Well, a lot of people think
that's where it begins and ends
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with how much you weigh.
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But there are some VERY
interesting insights on this.
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I mean, the first
one, Don, comes to me from
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the Scriptures themselves.
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Adam and Eve were
created PERFECT...
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Now I don't know
what kind of body size
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that conjures up
in people's minds,
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and I'm not going
try to hazard a guess
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or force anyone's opinion...
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But what the issue is, is
in a perfect, sinless world,
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God gave Adam and Eve exercise.
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The man's job, it says, was
to dress and to keep the garden,
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and that's referring
to humankind as I read it.
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So they're given this role
in Eden - before there was sin,
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before there was weight problems
and heart disease, and cancer.
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So exercise seems to be
in God's model of creation
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part and parcel of our being.
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And the Apostle Paul,
even in his letters indicates
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that exercise IS
beneficial. Profits!
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Well, of course,
when they left Egypt too,
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the people in that Old Testament
story, when they left Egypt,
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a lot of people have
seen that presentation on the
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"Ten Commandments"
and that big thing,
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God didn't just pull them
out of there in some kind of...
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They had to WALK!
Physical activity! That's right!
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You know, thinking a
little bit more about exercise,
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a lot of people
look at the Bible though,
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and we're talking about the
doctor - you're a medical person
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And they say, "Hey wait
a minute this is a doctor,
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He deals with FACTS!"
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But the Bible really
is fictitious for them.
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Is there any medical
science we can have to underpin
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these teachings in Scripture?
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The medical
science is overwhelming,
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and we could go
through a whole list of things
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from heart disease,
to cancer prevention...
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For example, colon cancer
is one of the cancers that
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has emerged as being
potentially preventable
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or at least we can
DECREASE the risk of
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getting colon
cancer with exercise.
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There's some research suggesting
that women can decrease
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the risk of BREAST cancer
by regular physical exercise.
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But then there's a
whole host of other conditions
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like mental health issues;
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whether it's problems
with anxiety or depression,
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a tendency to
feeling just a bit down...
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physical exercise
is a mood stabilizer.
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If you're AGITATED,
it tends to calm you.
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If you're depressed,
it tends to lift you up.
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And so the National
Institute of Mental Health
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has gone on record
about the value of exercise.
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Another surprising one, Don,
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coming on the
literature more recently
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in the medical research
area is ARTHRITIS and exercise!
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You know, we used
to think as physicians,
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that if someone has got
arthritis... take it easy;
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you know, rest the joint.
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It's true excessive exercise,
overindulgence in exercise,
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can cause
problems for arthritis.
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But actually what we're finding
is regular physical exercise
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helps to
decrease arthritic pain.
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You and I were just
sitting today at the lunch table
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with a gentleman who was talking
about his arthritic problems
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following an injury... Right
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And he started to
exercise... He felt BETTER!
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Yeah, at first it
was hard but then...
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as he stuck with
it, he felt better!
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And this is
completely in keeping with the
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medical literature.
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So how much time do I need to
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spend to get the
benefits of exercise?
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Well, you know,
there is some good news,
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and well... some
not-so-good news about this.
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Let me tell you
the good news first...
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I often run into
people who say...
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"Dr. DeRose, I don't exercise
because I don't have time"
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"You know, I've got a busy life"
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"I can't go to the health club,
get all sweated up, shower"
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But Don, what the research
is showing is that as little as
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3 minutes of vigorous exercise
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MEASURABLY
improves the immune system!
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Just 3 minutes! ... 3 minutes
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That IS good news!
That's VERY good news!
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That's all we need
to do 3 minutes a day!
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Well, we don't want to take
that to too much of an extreme.
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The point I'm MAKING
is ANY amount of exercise,
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as little as 3 minutes
can make a difference for you,
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so don't put it off.
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But when you look at
the research talking about
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longevity, for
example, and it's incredible...
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Most people don't
realize the risk of DEATH
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at any age can be DECREASED
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8- fold by
regular physical exercise.
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The risk of death
from heart disease
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can be DECREASED 3-1/2 times
by regular physical exercise.
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Now, how much
exercise is THAT though?
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It IS more than 3 minutes a day.
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We're talking about in the
range of 3,500 calories a week.
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Now that's not something
that probably conjures up
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a real clear idea of exercise
amount in most people's minds
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...Do you agree with that?
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Right, so how long do you have
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to exercise, say
to burn 100 calories?
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Well, a good rule of
thumb burning 100 calories,
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takes about a mile
whether you walk it
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whether you jog it.
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If you're on a
bicycle, of course,
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you've got to do a
bit more than that...
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as far as you have to
go much more than a mile
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because you're getting
the mechanical advantage.
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Fifteen minutes
worth of walking then or...
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That's a good rule of thumb;
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15 minutes of brisk
walking burns about 100 calories
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So... that would be how
many miles then for the...
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So it comes out, if you're
going to burn 3,500 calories,
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you're talking in the range
of a week having to go 35 miles.
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That's a considerable amount
of exercise... 5 miles a day.
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So is a more
vigorous exercise going to
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cut down the time you
would need to exercise?
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Well it's true, when we
look at calorie expenditure
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and this is what some of the
research looking at longevity,
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...expanding the
lifespan has looked at,
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and it's the
caloric expenditure...
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So running a mile in 8 minutes
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will give you just as many
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calories burned as
walking a mile in 15.
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Oh, so you can actually reduce
the time you need to exercise
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by exercising more vigorously.
That's exactly right.
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But you need to know your health
condition before you start that.
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I mean, no question about it.
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There are some people
that really need to be careful
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before they start
an exercise program.
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1. The classic group that
really needs to see a doctor
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before they get real excited
about a new exercise program
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is people with present signs
of potential heart disease.
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Whether it's chest pain,
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whether it's undo
shortness of breath,
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whether they're having
arm or jaw pain with activity,
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those things can also be
indicators or heart problems.
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So make sure and
check with your physician
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or someone before you do that.
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Yeah, but this is for
the minority of people.
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You know, I'm thinking of people
who are watching us today, Don,
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and they're saying...
"Well, do I have to go see
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a doctor and get a
prescription for exercise?"
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Yeah, if you've got
signs of heart disease, yes!
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If you've got a
lot of risk factors,
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at least 2 main risk
factors for heart disease...
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For example, you're a smoker,
you've got high cholesterol;
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cholesterol above
240, or if you've got high
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blood pressure...
these kind of things
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they should make you
think twice before just
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DIVING into an exercise program.
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But you know, I ask people a
question all the time, Don...
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I say, "Did you need an exercise
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prescription to go
to the mall today?"
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What do you think
most of them tell me?
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Well, if it's most ladies...
I don't mean to pick on
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the ladies, they probably
would say... Absolutely NOT!
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Right, well here's the point...
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People can increase the amount
they do of moderate exercise
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...most people without
a formal physician visit.
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Now if you've got risk
factors going on, heart disease
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in the family, chest
pain... YES, see a doctor!
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But for most
people, they don't need a
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medical checkup before they
start doing a little bit more.
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So then when they start out,
they go 30-40 minutes a day?
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Actually, starting easy
is the best rule of thumb
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3 minutes, like you said...
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Well, 3 minutes is a great start
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Now, I'll tell you
something interesting...
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Most people have been
deterred from exercise
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because of
misconceptions about exercise...
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And I continue to be amazed at
the Lifestyle Center of America
00:10:02.26\00:10:05.20
...People come to us, many
of them - they HATE exercise!
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They don't want to
exercise and their mind changes
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completely when they're
exposed to some different ideas
00:10:12.67\00:10:15.71
about exercise.
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One of the fellows that
went through our program was a
00:10:17.14\00:10:19.58
gentleman by the
name of Ray Littleturtle.
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Ray was very active in
the past, in the military,
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but he made some
changes in his lifestyle,
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became very
sedentary and then showed up
00:10:28.35\00:10:30.57
at the Lifestyle
Center of America.
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We've got a film clip today
that shares Ray's experience.
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Well, let's watch Ray.
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For 31 years in the
military, I was very active.
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Very regimented in my exercise,
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and then I retired and
became a couch potato...
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And swore off of
any kind of exercise.
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And I came here
without any program of exercise
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other than lifting my
hand from the food to my face,
00:11:00.08\00:11:04.88
and shutting and opening
my eyes watching television.
00:11:04.91\00:11:08.65
I'm being a little facetious,
00:11:08.68\00:11:10.05
but that was about
the essence of it...
00:11:10.08\00:11:12.43
Total lack of any kind
of regimen of exercise.
00:11:12.46\00:11:19.74
And when I got here, I
found what I had learned in the
00:11:19.77\00:11:22.63
military in 31 years...
"do it till you feel real bad,
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and then do it
a little bit more"
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had been completely wrong!
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Interval exercise and
training came into being...
00:11:32.34\00:11:36.27
And I learned you do
it by your heart rate,
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and you do it up until
you get the maximum out of it
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and then you go back down
00:11:42.80\00:11:44.17
and keep repetitiously doing
that and it was more beneficial.
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So what I hear him
saying is that we don't have to
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do everything all at
once; it's once in a while,
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or throughout the
day once-in-a-while?
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That's right, there's a
whole body of research now, Don,
00:11:57.11\00:11:59.64
looking at lifestyle activities.
00:11:59.67\00:12:01.68
It's incorporating more
physical activity so that we
00:12:01.71\00:12:04.87
accumulate 30
minutes or more every day...
00:12:04.90\00:12:09.21
preferably every day but at
least most days of the week.
00:12:09.24\00:12:12.04
This is what a lot of the major
research groups are saying.
00:12:12.07\00:12:16.17
So it's not all at once.
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That's right it
doesn't have to be all at once.
00:12:17.60\00:12:18.97
But the total
needs to measure up,
00:12:19.00\00:12:20.84
if you're exercising at
home, to 30 to 45 minutes a day.
00:12:20.87\00:12:24.23
That's a good rule of thumb.
00:12:24.26\00:12:25.63
That's an ideal but
remember, even LESS exercise
00:12:25.66\00:12:28.85
is moving in
the right direction.
00:12:28.88\00:12:30.57
The other concept
that Ray was exposed to,
00:12:30.60\00:12:33.17
that you heard
him talking about,
00:12:33.20\00:12:34.57
was this concept of
INTERMITTENT TRAINING,
00:12:34.60\00:12:37.35
and our exercise
physiologist, Harold Mayer,
00:12:37.38\00:12:41.18
has done some exciting work,
00:12:41.21\00:12:42.67
We've collaborated together
and we've presented some
00:12:42.70\00:12:44.85
exciting research
at scientific meetings,
00:12:44.88\00:12:47.24
and he is going to share
with our viewers, right now,
00:12:47.27\00:12:49.82
some insights into just
the approach we're taking
00:12:49.85\00:12:52.49
there at the Lifestyle
Center. Let's join Harold!
00:12:52.52\00:12:55.13
There are many
myths about exercise.
00:12:56.86\00:12:59.85
One of those myths are that
you have to actually have pain
00:12:59.88\00:13:04.00
to actually make gain.
00:13:04.03\00:13:05.40
You've heard...
"No pain, no gain"
00:13:05.43\00:13:06.80
and that's a myth that's
actually used quite a bit.
00:13:06.83\00:13:08.52
We've found here that
exercise in SMALL doses...
00:13:08.55\00:13:12.28
They can make
just as much progress,
00:13:12.31\00:13:14.93
and, in fact, mastering
their diabetes is VERY important
00:13:14.96\00:13:18.89
in controlling the
amount of activity,
00:13:18.92\00:13:20.80
and dosing the
amount of activity they get.
00:13:20.83\00:13:22.79
So, while they're
here, we teach them
00:13:22.82\00:13:25.46
the method of intermittent
training - which is where
00:13:25.49\00:13:28.12
they exercise and then
they rest, exercise - rest.
00:13:28.15\00:13:31.29
Now we're talking about
very short doses of activity.
00:13:31.32\00:13:33.91
We're talking about for
each minute of exercise,
00:13:33.94\00:13:36.33
they get some fraction of rest.
00:13:36.36\00:13:38.78
Now, that rest
may be dependent upon
00:13:38.81\00:13:40.56
what condition
they actually are.
00:13:40.59\00:13:42.56
So, if a person exercises for
30 seconds, rests for 30 seconds
00:13:42.59\00:13:47.55
In reality, they are
exercising for half the time.
00:13:47.58\00:13:51.01
But we found that they
make just as much progress
00:13:51.04\00:13:53.19
if they were
exercising continuously...
00:13:53.22\00:13:55.01
Because REST is very
important for developing,
00:13:55.04\00:13:59.30
and stimulating that
cardiovascular system.
00:13:59.33\00:14:03.08
That sounds like
cutting edge stuff!
00:14:05.39\00:14:07.13
Oh, I mean, it is...
this is getting attention
00:14:07.16\00:14:09.21
in some of the major
medical meetings we've presented
00:14:09.24\00:14:11.66
at the American
College of Sports Medicine;
00:14:11.69\00:14:13.70
at the North American
Assoc. for the Study of Obesity
00:14:13.73\00:14:17.47
So this is cutting
edge stuff that we're doing.
00:14:17.50\00:14:19.94
...Dosage of exercise!
00:14:19.97\00:14:21.34
Dosage of exercise, and
yet the interesting thing is
00:14:21.37\00:14:23.88
we're really harkening back
to an older way of exercising.
00:14:23.91\00:14:27.19
And that was when people
would work in their garden.
00:14:27.22\00:14:29.59
You think they were out
there, checking their pulse,
00:14:29.62\00:14:31.96
and trying to keep in
their target range for an hour?
00:14:31.99\00:14:34.70
Never remember
my mom doing that.
00:14:34.73\00:14:36.36
No! What do people do when
00:14:36.39\00:14:38.47
they exercise in a
natural environment?
00:14:38.50\00:14:40.61
They do what needs to be done!
00:14:40.64\00:14:42.01
They do what needs to be done,
00:14:42.04\00:14:43.41
and when they start getting
a little fatigued, they REST!
00:14:43.44\00:14:45.11
We're finding this exercise
is actually MORE beneficial.
00:14:45.14\00:14:49.01
Someone told me
once, in about 1900, 1911,
00:14:49.04\00:14:52.37
people would walk about
11 miles a day... average!
00:14:52.40\00:14:57.32
That's a lot of walking.
00:14:57.35\00:14:58.76
We've been talking
to Dr. David DeRose
00:14:58.79\00:15:01.05
We've been
talking about exercise.
00:15:01.08\00:15:02.45
You can start out
with a LITTLE and BUILD UP,
00:15:02.48\00:15:05.20
and work within
your normal schedule.
00:15:05.23\00:15:07.17
We're going to
learn more about exercise,
00:15:07.20\00:15:08.96
and more about
intermittent training...
00:15:08.99\00:15:10.74
And join us when we
come back from the break.
00:15:10.77\00:15:14.01
Have you found yourself wishing
00:15:15.56\00:15:16.93
that you could
shed a few pounds?
00:15:16.96\00:15:18.59
Have you been on a
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00:15:18.62\00:15:20.82
but not found anything that
will really keep the weight off?
00:15:20.85\00:15:23.87
If you've answered "yes"
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00:15:23.90\00:15:26.87
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00:15:26.90\00:15:29.91
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00:15:29.94\00:15:32.49
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00:15:32.52\00:15:34.45
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00:15:44.68\00:15:48.37
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00:15:48.40\00:15:49.90
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00:15:56.58\00:15:58.97
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00:16:10.16\00:16:14.58
Welcome back, we've been
talking with Dr. David DeRose
00:16:16.56\00:16:19.19
We've been
talking about EXERCISE!
00:16:19.22\00:16:21.33
And doctor, you've said that
just a LITTLE BIT of exercise
00:16:21.36\00:16:23.85
can really have BIG benefits
and then we need to grow,
00:16:23.88\00:16:26.68
and build as... Well,
as what we need to DO,
00:16:26.71\00:16:30.88
or what we need to
do because we're sick.
00:16:30.91\00:16:34.10
The issue is, Don, you
know, many people put up
00:16:34.13\00:16:36.26
a bunch of barriers,
as far as exercising.
00:16:36.29\00:16:39.23
You know, they
say... "I don't have time"
00:16:39.26\00:16:40.72
"I don't enjoy
exercise" "It's too hard"
00:16:40.75\00:16:43.81
"I don't have a
fitness club nearby"
00:16:43.84\00:16:45.36
And the message we're
trying to get across to people
00:16:45.39\00:16:47.67
is there are things
ACCESSIBLE that they can do...
00:16:47.70\00:16:50.57
Most EVERYONE can do
some type of exercise.
00:16:50.60\00:16:53.56
This is the message
we're trying to give people.
00:16:53.59\00:16:55.54
And this intermittent training,
I believe, is really critical
00:16:55.57\00:16:58.74
because it's opening up
the windows for many people
00:16:58.77\00:17:00.92
that say... "Look it,
I can do that, I mean,
00:17:00.95\00:17:02.32
I can exercise for 30 seconds
and then rest for 30 seconds"
00:17:02.35\00:17:06.07
So, those that just
joined us might not know
00:17:06.10\00:17:07.83
what "intermittent training"
is... Describe what it is,
00:17:07.86\00:17:10.03
and then I think you have
another clip of Harold there
00:17:10.06\00:17:12.95
from the
Lifestyle Center of America
00:17:12.98\00:17:14.35
that's going to show
us a little bit more.
00:17:14.38\00:17:15.75
What is it, first off?
00:17:15.78\00:17:17.15
Basically, intermittent training
is interspersing periods of
00:17:17.18\00:17:21.08
exercise with what
we call active rest.
00:17:21.11\00:17:24.29
So, in other words,
you may get on a treadmill,
00:17:24.32\00:17:26.58
if you were exercising in
a very confined environment
00:17:26.61\00:17:29.72
Let's say you CAN'T get outside.
00:17:29.75\00:17:31.37
Let's say it's a
thunder and lightning storm...
00:17:31.40\00:17:33.84
And so you get
on the treadmill...
00:17:33.87\00:17:35.29
You are on there for
30 seconds exercising
00:17:35.32\00:17:38.59
and then you slow the
speed way down and you just do
00:17:38.62\00:17:42.06
almost like what you think
of as a cool-down for 30 seconds
00:17:42.09\00:17:45.03
And so you do this
intermittent exercise and rest.
00:17:45.06\00:17:50.04
You know, it's interesting
to me that if you look at
00:17:50.07\00:17:53.26
God's plan for our health,
it often is interspersing
00:17:53.29\00:17:58.02
periods of activity with
periods of rest on a daily basis
00:17:58.05\00:18:01.93
Taking time to
come a part with God
00:18:01.96\00:18:04.02
and rest and
fellowship with Him,
00:18:04.05\00:18:06.02
and then going out in service...
00:18:06.05\00:18:08.14
Give it all you got...
Yeah, on a weekly basis.
00:18:08.17\00:18:10.68
The SABBATH... a period of rest
00:18:10.71\00:18:13.59
in the midst of a
week of activity...
00:18:13.62\00:18:16.22
And so it is with
exercise; we're finding that
00:18:16.25\00:18:18.93
in the research
literature and in research
00:18:18.96\00:18:21.06
we're doing at the
Lifestyle Center of America,
00:18:21.09\00:18:23.00
that this concept of
intermittent training
00:18:23.03\00:18:26.07
makes a big difference.
00:18:26.10\00:18:27.47
So Harold is going to share a
00:18:27.50\00:18:28.87
little bit more about
that with us right now.
00:18:28.90\00:18:30.27
Yeah, I think people need
to hear this more than once.
00:18:30.30\00:18:32.37
Let's join Harold again.
00:18:32.40\00:18:33.77
Just like any other
field, we have a lot of myths
00:18:34.91\00:18:37.76
that are accompanying exercise.
00:18:37.79\00:18:40.93
And those myths teach us
that we don't like exercise.
00:18:40.96\00:18:46.39
People get into this
attitude that exercise
00:18:46.42\00:18:49.74
has to hurt to
actually make improvement.
00:18:49.77\00:18:52.21
"No pain, no gain" ...
you've heard that myth.
00:18:52.24\00:18:55.92
Well, it's not true.
00:18:55.95\00:18:57.56
You can exercise and you
can rest, exercise and rest,
00:18:57.59\00:19:01.37
mix it all together and actually
make just as much improvement.
00:19:01.40\00:19:04.46
We use a technique here
called "intermittent training"
00:19:04.49\00:19:07.23
and what that is
is where you'll rest
00:19:07.26\00:19:09.68
some fraction of time
during each minute of exercise
00:19:09.71\00:19:13.75
and the average turns
in to be about 30 seconds
00:19:13.78\00:19:17.20
of exercise with
30 seconds of rest.
00:19:17.23\00:19:19.50
Interestingly enough, we
actually saw more weight loss,
00:19:19.53\00:19:23.65
more percent fat loss in
the study that we conducted here
00:19:23.68\00:19:26.78
at the Lifestyle
Center of America
00:19:26.81\00:19:29.59
But we also saw
just as much improvement
00:19:29.62\00:19:32.74
in their cardiovascular fitness,
and that was a unique find.
00:19:32.77\00:19:37.93
In the scientific world,
you think that if you don't
00:19:37.96\00:19:40.45
push farther, harder, longer,
00:19:40.48\00:19:42.08
that you're not
going to get the progress
00:19:42.11\00:19:43.48
that you normally would get.
00:19:43.51\00:19:44.88
But with resting, we find
that that stimulates the system
00:19:44.91\00:19:48.11
and allows it to pay
back the debt that your system
00:19:48.14\00:19:50.69
would get into and
make much more progress.
00:19:50.72\00:19:53.54
That's just FASCINATING
the fact that we rest,
00:19:54.74\00:19:57.47
and it stimulates rejuvenation!
00:19:57.50\00:19:59.54
Yes, it's amazing because
in the study that we did,
00:19:59.57\00:20:03.10
we had people exercising
the same amount of time.
00:20:03.13\00:20:05.50
We started with
20 minute sessions...
00:20:05.53\00:20:07.48
These were all sedentary
people from the community.
00:20:07.51\00:20:10.48
They were not exercising.
00:20:10.51\00:20:11.91
And we started them with
20 minute exercise sessions.
00:20:11.94\00:20:14.75
The group that was doing the
00:20:14.78\00:20:16.15
conventional aerobic exercise,
00:20:16.18\00:20:17.82
they would exercise continuously
for those 20 minutes,
00:20:17.85\00:20:20.66
but the interval training group
00:20:20.69\00:20:22.64
was exercising...
resting, exercising... resting.
00:20:22.67\00:20:26.32
Roughly about 30
seconds of exercise,
00:20:26.35\00:20:29.36
then 30 seconds of rest.
00:20:29.39\00:20:31.25
And so they are
really, if you think about it,
00:20:31.28\00:20:33.30
they're only
exercising half the time.
00:20:33.33\00:20:35.53
Even though the
exercise session is 20 minutes,
00:20:35.56\00:20:37.93
it's not 20 minutes
of constant exercise.
00:20:37.96\00:20:41.19
So it's not a
LONG period of rest,
00:20:41.22\00:20:42.74
but it's enough
to catch your breath.
00:20:42.77\00:20:44.20
It's the kind of thing
that a lot of people probably do
00:20:44.23\00:20:46.79
right out on
their walks already.
00:20:46.82\00:20:48.63
If you're
listening to your body,
00:20:48.66\00:20:50.82
that's what you're
doing when you do useful work.
00:20:50.85\00:20:53.08
That's really what happens!
00:20:53.11\00:20:54.48
And the reason why it
seems to be beneficial,
00:20:54.51\00:20:57.72
at least the theory
is... is that you're more
00:20:57.75\00:21:00.67
efficiently using oxygen.
00:21:00.70\00:21:02.81
Instead of PUSHING your system,
00:21:02.84\00:21:04.96
and building up
the waste products,
00:21:04.99\00:21:07.65
like lactic acid which can
contribute to muscle soreness
00:21:07.68\00:21:11.59
...You get rid of that
lactic acid and you are more
00:21:11.62\00:21:14.26
efficiently burning fat.
00:21:14.29\00:21:16.10
This is what we saw!
00:21:16.13\00:21:17.50
After 10 weeks on
this kind of program,
00:21:17.53\00:21:19.83
the people doing the
intermittent training
00:21:19.86\00:21:21.86
had lost more weight
and they lost more body fat
00:21:21.89\00:21:24.97
than those who were
exercising continuously.
00:21:25.00\00:21:26.94
So when I'm going
down the road, I mean...
00:21:26.97\00:21:28.44
I'll just be
honest with you doctor...
00:21:28.47\00:21:29.84
Here I am out exercising
and every year I start this
00:21:29.87\00:21:33.07
exercise program
again and again...
00:21:33.10\00:21:34.65
And, with the Lord's blessing,
I'm in an exercise program now
00:21:34.68\00:21:39.25
and it's going
well, but I tell you...
00:21:39.28\00:21:41.63
Before I started to
hear some of these concepts
00:21:41.66\00:21:43.99
that you have shared, I
would be going down a road
00:21:44.02\00:21:48.37
and I'd think, "Oh no,
there are these cars coming,
00:21:48.40\00:21:50.13
I've got to act like
I'm really exercising,"
00:21:50.16\00:21:52.04
and I'm really... you
know and then... you know
00:21:52.07\00:21:54.82
Now this is just
saying, Hey, go 30 seconds,
00:21:54.85\00:21:57.16
and if you can't do it
more, back and forth...
00:21:57.19\00:21:58.92
And NOW, you begin to
build up and you can go longer.
00:21:58.95\00:22:02.48
Is that right? That's right,
it's listening to your body.
00:22:02.51\00:22:04.33
What happens is we
see people get more
00:22:04.37\00:22:06.15
fit in our
research and in our program
00:22:06.18\00:22:07.93
at the Lifestyle
Center of America.
00:22:07.96\00:22:09.44
What happens is
they can exercise MORE
00:22:09.47\00:22:12.35
maybe 40 seconds and
then take a 20-second rest;
00:22:12.38\00:22:15.40
maybe 50 seconds and
take a 10-second rest.
00:22:15.43\00:22:18.20
This ISN'T just for
SEDENTARY people though, Don.
00:22:18.23\00:22:20.75
We had a woman, a marathon
runner, came to our center,
00:22:20.78\00:22:23.86
and she heard about this
interval training concept.
00:22:23.89\00:22:26.99
Harold, our exercise
physiologist, worked with her
00:22:27.02\00:22:30.93
and she started doing
the interval training method,
00:22:30.96\00:22:33.18
a very fit woman.
00:22:33.21\00:22:35.39
She was able to turn back her
marathon times - like 10 years
00:22:35.42\00:22:39.62
I think she was in her 50s,
00:22:39.65\00:22:41.02
and at the end of this interval
training routine that she did
00:22:41.05\00:22:44.56
for a number of months, she
was running as fast as she was
00:22:44.59\00:22:48.17
when she was 10 years
younger. Is that RIGHT? Yes!
00:22:48.20\00:22:50.54
So, I mean, this is something
that can make a difference for
00:22:50.57\00:22:53.23
athletes as well as
for sedentary people
00:22:53.26\00:22:55.37
The high-powered athletes
if they start doing this,
00:22:55.40\00:22:57.40
having a SABBATH rest
in their exercise program.
00:22:57.43\00:23:01.77
It's powerful!
00:23:01.80\00:23:03.22
The other interesting
thing that we looked at,
00:23:03.25\00:23:05.22
and this is what
we presented at the
00:23:05.25\00:23:07.02
"North America Association
for the Study of Obesity"
00:23:07.05\00:23:09.81
This is one of the
largest obesity research groups
00:23:09.84\00:23:13.28
in the world, and it draws
people from all over the world.
00:23:13.32\00:23:16.55
It's one of the most stimulating
conferences I've been to.
00:23:16.59\00:23:19.79
We were there in
California in the fall of 2000,
00:23:19.82\00:23:25.16
presenting our research data,
00:23:25.19\00:23:27.23
and one of the interesting
things we showed, Don,
00:23:27.26\00:23:29.35
was that with the intermittent
training, thyroid function
00:23:29.38\00:23:33.27
improved more than we see
with the continuous exercise.
00:23:33.30\00:23:38.52
So what do you
mean THYROID FUNCTION?
00:23:38.55\00:23:40.09
What is the
thyroid? What does it do?
00:23:40.12\00:23:41.49
Okay, the thyroid
is this master gland;
00:23:41.52\00:23:44.22
it's at kind of
the base of the neck;
00:23:44.25\00:23:46.25
and the thyroid
sends out hormones
00:23:46.28\00:23:49.93
that controls our metabolism.
00:23:49.97\00:23:51.77
The main one is
something called "thyroxine"
00:23:51.80\00:23:54.24
And these metabolic hormones
00:23:54.27\00:23:56.34
determine how
fast our body works.
00:23:56.37\00:23:58.66
It's also involved,
thyroid hormone, in burning fat.
00:23:58.69\00:24:01.70
Okay, there's the connection.
00:24:01.73\00:24:03.71
That's right, our
theory is that because the
00:24:03.74\00:24:05.49
thyroid is functioning
better ... you lose more...
00:24:05.52\00:24:08.26
It's helping people
to lose more weight,
00:24:08.29\00:24:10.00
and it's by doing LESS work!
00:24:10.03\00:24:12.15
Do we have any people
that maybe you've talked to
00:24:12.18\00:24:16.01
...just a regular-type person
that has seen this work for them
00:24:16.04\00:24:19.13
I see regular-type
people all the time, Don,
00:24:19.16\00:24:22.50
at the Lifestyle
Center of America
00:24:22.53\00:24:23.98
One woman comes to mind,
00:24:24.01\00:24:25.38
because we're
talking about thyroid...
00:24:25.41\00:24:26.78
She had both weight
problems as well as some
00:24:26.81\00:24:29.67
mild thyroid problems and the
way we assess thyroid function
00:24:29.70\00:24:34.12
is by doing a blood test of a
hormone made by the pituitary...
00:24:34.15\00:24:38.53
called "thyroid
stimulating hormone"
00:24:38.56\00:24:40.74
Now it's easy to
point to the thyroid,
00:24:40.77\00:24:42.43
it's here at the
base of your neck,
00:24:42.46\00:24:43.83
but the pituitary... I
mean, you can't point at it.
00:24:43.86\00:24:46.30
It's deep in the middle of your
head at the base of your brain
00:24:46.33\00:24:50.70
and it sends messages to
the thyroid telling it to work.
00:24:50.73\00:24:54.03
If the thyroid is
sluggish, your pituitary is
00:24:54.06\00:24:57.89
pumping out more TSH.
00:24:57.92\00:24:59.70
So her TSH level was elevated.
00:24:59.73\00:25:01.86
And many times someone
like this would be put on
00:25:01.89\00:25:04.25
thyroid hormone replacement.
00:25:04.28\00:25:06.18
But after we had
done this research,
00:25:06.21\00:25:08.15
I said, "Look, we're
finding that interval training
00:25:08.18\00:25:11.37
stimulates the thyroid...
00:25:11.40\00:25:13.43
Let's not start on
any thyroid medication,
00:25:13.46\00:25:15.81
and let's see what
happens to your thyroid function
00:25:15.84\00:25:18.56
after 2 weeks on this program. "
00:25:18.59\00:25:20.48
And lo and
behold, she lost weight,
00:25:20.51\00:25:22.78
and her TSH level
came down to normal.
00:25:22.81\00:25:25.14
So dosage of exercise that
is reversing medical problems!
00:25:25.17\00:25:29.64
Definitely! It's
doing some exciting things.
00:25:29.67\00:25:32.69
And you know, it's intermittent
activity throughout the day, Don
00:25:32.72\00:25:36.18
that can make a difference,
like we talked about earlier,
00:25:36.21\00:25:38.68
as well as intermittent
INTENSITY of exercise
00:25:38.71\00:25:42.69
during an exercise session.
00:25:42.72\00:25:44.12
There's now research out
that indicates you can IMPROVE
00:25:44.15\00:25:47.22
that heart-healthy HDL
MORE by spreading out your
00:25:47.25\00:25:51.56
exercise... several
sessions throughout the day.
00:25:51.59\00:25:54.09
Maybe 5, 10 minutes
several times throughout the day
00:25:54.12\00:25:57.35
may do MORE for
the good cholesterol
00:25:57.38\00:26:00.30
than exercising continuously in
one lump of time... Diabetics?
00:26:00.33\00:26:04.15
Oh for diabetes, tremendous
progress when it comes to
00:26:04.89\00:26:08.39
exercise; both strength
training like lifting weights,
00:26:08.42\00:26:12.22
as well as aerobic exercise
can make a big difference.
00:26:12.25\00:26:15.07
We see dramatic improvements
00:26:15.10\00:26:16.99
in our program at the
Lifestyle Center of America
00:26:17.02\00:26:19.57
We've got 1-1/2
minutes left, doctor...
00:26:19.60\00:26:21.36
Let's just review...
Maybe someone is just
00:26:21.39\00:26:23.58
joining the program now.
00:26:23.61\00:26:24.98
At the Lifestyle
Center of America then
00:26:25.01\00:26:26.43
what do you say to people?
00:26:26.46\00:26:28.00
They come, they are maybe obese,
they've got some problems,
00:26:28.03\00:26:30.74
and they haven't
exercised for years...
00:26:30.77\00:26:32.76
What do you say to
them? What do they do?
00:26:32.79\00:26:34.20
Well, we tell
them one thing there,
00:26:34.23\00:26:35.60
and I'll tell them
the same thing basically
00:26:35.63\00:26:38.43
as they're tuning in to
us today, and that's this...
00:26:38.46\00:26:40.96
You DON'T have to KNOCK yourself
out on an exercise program.
00:26:40.99\00:26:44.76
You don't have
to follow a program
00:26:44.79\00:26:46.25
that you can't FOLLOW for
the rest of your LIFE! You see
00:26:46.28\00:26:49.08
Don't try and just
over-do it. That's right!
00:26:49.11\00:26:52.06
Exercise has benefits as little
as a few minutes of exercise
00:26:52.09\00:26:55.44
can measurably improve physical
things like the immune system.
00:26:55.47\00:26:59.28
Three minutes then... 3 minutes!
00:26:59.31\00:27:00.88
BUT, as you INCREASE exercise,
you get ADDITIONAL benefits
00:27:00.91\00:27:04.64
as far as
lowering blood pressure,
00:27:04.67\00:27:06.37
decreasing cancer risk,
00:27:06.40\00:27:08.02
helping to PREVENT
diabetes - the research shows,
00:27:08.05\00:27:10.88
as well as helping to treat it.
00:27:10.91\00:27:12.28
So you go from 3 and what do you
00:27:12.31\00:27:15.07
want to shoot
towards ultimately?
00:27:15.10\00:27:16.94
If we were
saying an ideal... Yes
00:27:16.98\00:27:18.79
we'd be shooting an optimal
would be 3,500 calories a week,
00:27:18.82\00:27:22.93
which comes out
to about 35 miles
00:27:22.96\00:27:24.94
if you're walking or
jogging... That's quite a bit
00:27:24.97\00:27:27.07
That's not to be a hurdle
that discourages people...
00:27:27.10\00:27:29.70
But to say, to set a
goal high if you can continue
00:27:29.73\00:27:33.02
on that path, you're
going in the right direction!
00:27:33.05\00:27:35.38
We've been talking
with Dr. David DeRose
00:27:35.41\00:27:37.03
from the
Lifestyle Center of America
00:27:37.06\00:27:38.48
We have GOOD
news about exercise!
00:27:38.51\00:27:40.33
A LITTLE BIT is
really good for you!
00:27:40.36\00:27:43.01
More, as you can
handle it is better.
00:27:43.04\00:27:45.64
And the Lord will
give you wisdom to know
00:27:45.67\00:27:47.58
where you should be,
what you should be doing
00:27:47.61\00:27:49.73
We hope today's
program will give you
00:27:49.76\00:27:51.63
Health that
Lasts for a Lifetime!
00:27:51.67\00:27:53.51