Health And Exercise Prescriptions ®

"Fighting Disease And Aging With The Best Medicine"

Leave a comment

Rest is no longer a four-letter word

“You know, you’re going to have to rest.”
These words from Jaime Hernandez, my personal trainer and founder of Health & Exercise Prescriptions.
Why, you might be wondering, would my trainer be telling me to rest? I started a new training program in hopes of running the Bellingham Bay half marathon in September. For me, the biggest challenge is coaxing my cranky knees into running that distance. So, I am running three days a week and cross training with weights and yoga on the other days. But Jaime knows me, and my go-go mentality, which is why he admonished me to work in a day of rest.
Even for a type A personality like me, I intellectually know that our bodies need a certain amount of rest from exercise to rebuild muscles and lessen general aches and pains.
Jaime explains the science behind rest this way: “You have to have the right amount of volume (work) to cause your body to adapt, but also the right amount of rest so your body can adapt to the added work. If your program is built incorrectly you will get injured and become over trained, which means symptoms of fatigue and even injury.”
OK, ‘nuff said. Injury is the last thing I need if I’m want to compete in a half marathon.
Still, I know my body needs rest, but it can be hard to put into practice. But, life has a funny way of giving you exactly what you need, and lately I’ve gotten so busy that I simply need a day away from training to focus on other priorities. And, you know what? The rest is good. Some of the aches and pains that have been plaguing me are diminishing, and my runs feel stronger having given my body that day off.
There’s also the concept of active rest, which means it may be your day off from training, but you don’t have to be a couch potato. I can play with my kids, which often involves sprinting, climbing or “adventures” in the woods, take a walk, clean house – all are active and keep the calories burning without the rigors of a regular workout.
So, I am learning to love my day off. Rest doesn’t seem like so much of a four-letter word anymore.

Health & Exercise Prescriptions


Leave a comment

Exercise is really a panacea for keeping the body healthy;effects of exercise on anxiety, depression and mood

Exercise is really a panacea for keeping the body healthy. There have been many studies on the effects of exercise on anxiety, depression and mood almost all coming to the same conclusion that exercise is great for your mental health.

There are positive effects of exercise, in healthy people and in clinical populations ( patients with emotional disorders) regardless of gender and age. The benefits are significant especially in people with elevated levels of anxiety and depression because of more room for possible change.

The most improvements in mood are caused by rhythmic, aerobic exercises, using of large muscle groups (jogging, swimming, cycling, walking), of moderate and low intensity.

How long do you need to exercise to gain this positive effect?

Your exercise should be conducted for 15 to 30 minutes and performed a minimum of three times a week in programs of 10-weeks or longer. The results confirm the acute effect of exercise i.e. the reductions in anxiety and depression after single sessions of exercise.

How does exercise help my anxiety, depression and mood?

The changes in anxiety, depression and mood states after exercise are explained most frequently by the endorphin and monoamine(Monoamines: The major neurotransmitters serotonin, dopamine, norepinephrine, and epinephrine aka your happy chemicals)  Exercise may also increase body temperature, blood circulation in the brain and impact on hypothalamic-pituitary-adrenal axis(your body’s fight or flight response) and physiological re-activity to stress. The possible psychological mechanisms include improvement of self-efficacy and distraction.

Everyone has stress at some point in their lives and dealing with it in a constructive way is very important to learn.So the conclusion is that if you are not feeling particularly happy then maybe it is a good time to move your body.

Remember to always start slow with a new exercise program and get clearance from your Doctor.

Well I hope that this was helpful for you and now know what to do when you are feeling down in the dumps……

If you would like a comprehensive exercise program than please contact me.

Thank you for your time and energy….Be well

Jaime Hernandez

Health and Exercise Prescriptions.

Health and exercise prescription's Blog