Health And Exercise Prescriptions ®

"Fighting Disease And Aging With The Best Medicine"


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Are you interested in fasting for better health?”The Science of fasting” Video is great, It seems to me there would be a benefit if done under proper guidance.

Make sure to get clearance from your doctor before trying any new regimen and understand that fasting can be dangerous and there are certain conditions that it is not recommend for.

I find the topic of fasting very interesting and also very misunderstood. The movie of ” The science of fasting really explained the process the body goes through as it is preparing it self to go into starvation mode. There are many ways to fast. I am going to talk about just one way that I gathered from the video I watched. Most healthy humans have around 30-40 day supply of body fat and we have actually evolved to do intermittent fasting because food was not always plentiful. Now days with the constant supply off food our elimination systems do not get a break from working full-time.

Fasting is a complementary approach. Fasting can also have protective effects on your cells.

How does fasting work? The body goes through stages as it runs out of three main sources of fuel. The first fuel it runs out of is glucose. Then it moves to use the body fat stores and then the body starts taking apart the muscle to use the protein to keep up with its needs to repair and keep homeostasis.

A fasting treatment can last from 2-30 days for some people depending on what the professional deems necessary and also what is safe for each individual. The treatment includes only water, light exercise, massage, hydrotherapy, infrared therapy for the term of the fast.

The first three days are very difficult because your body is being depleted of glucose stores and your body starts to go into acidosis. The body also gets low on vitamin C, D,E and other components of the metabolism. The acidocis phase can be hard to get through because you can feel weakness, nausea or headaches. The body is being forced to live off of its reserves (which as we know as Americans that we don’t really have times where we go into famine) and is stress which is a mental challenge as well as a physical one, by the third day there is a lot of elimination and detoxification of the body and that is why most people dont feel well. As the body cleanses itself the body starts to feel better.

When under guidance of your doctor you can get your urine tested and it will tell you when your body is changing its primary fuel source and when your body is going into acidosis and raising the level of acid in your blood. The doctor calls it ” the crisis” and “that the disease will actual get worse before it starts to get better” She says that only last from 24-36 hours and then it passes. “The crisis “is a profound event because the body has to learn to feed on it self because it is not getting fuel from an outside source.

How does the body feed on it self? Well there are three primary sources glucose, protein and fat. The essential food is glucose, which the body absolutely needs in order for the brain to function. After 24 hours of fasting the glucose supply is nearly depleted and the organism must produce glucose through taking apart the muscles but, it will also take from our fat reserves to make another substitute for glucose, the fasting fuel is known as keytone bodies, it is the keytone bodies that will be the primary fuel for the brain which is manufactured by the liver.

After “the Crisis” the body has found a new equilibrium and people can begin with things to help them cope, like colonics, sauna, hot baths, massage and exercise 2-3 hours to stimulate all of the elimination organs kidneys, intestine, liver , skin, lungs. The body needs a way to eliminate the waste in the person so, fasting is a component to detoxifying and elimination.

Sometimes when you are fasting your head will create thoughts and images of things you maybe craving but, after you get past a certain point of fasting you will be feeling euphoric and have a clear mind.

After fasting for long periods of time when you start to eat again it is important to understand that the body needs time to be able process foods again and if you eat the wrong kinds and amounts of food you can jeopardized your health and your cleanse. People eat light foods like soup and other light foods to allow the digestive system to come back online.

Well as you can see fasting has an effect on all of your body systems and can be helpful if you do it correctly and under the correct supervision.

Science of fasting was directed by S. Lestrade in 2016

If you need any help with the exercise component of fasting please contact me at www.healthandexerciseprescriptions.com 

Thanks for your time and energy…be well

Jaime Hernandez

 

 

 

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Trail Running In Bellingahm, South Bay Trail with .6 Mile Taylor Hill and Stairs!

Well it is Fall here in Bellingham and the air is crisp and the fall colors are just starting to comeout! What a great time of year to get some good runs in! Are you training for distance and want to throw in a little bit of strength work? Here is the run for you! Starting at the Depot Market AKA Belllingham’s farmers market you can get on the Southbay trail, You will run past the Honey moon cider house The first mile is mostly flat then down hill. Keep on running through the alley till you reach the trail head. the trail goes past the Bike shop the HUB if you pass the shop then you know you are on the right track. You will be on the Southbay trail there are often times a lot of runners, walkers and bikers on the trail. As you can see it is a nice groomed trail. It is great for blocking the wind the first mile and a half. You eventuall get down to Boulavard park which you will continue to head toward Fairheaven and Taylor dock. If it is windy which it usually is by the bay running across the dock is usually a little cold. You are almost to the Hill! Time to get ready to be pushed to your upper cardio limit! and here we go…running up hill! It is worth the view when you get close to the top, It is about .6 miles up the Hill and down the back steps and back down the hill.By the time you get done your glutes and calf should be burning… and know time for the descent and back to the start at the farmers market! Coming back the Southbay trail is all up hill from boulavard park so even though you are not going up a steep hill it is still a grind to get back. Well I hope you enjoy this run as much as I do and the strength you build from putting it in your routine will pay off! If you have any pain when you run, move or exercise please let me help! Go to www.healthandexerciseprescriptions.com

Thanks for your time and energy

Jaime Hernandez

Health and Exercise Prescriptions


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Trail Running In Bellingham 13 Mile Route to Larbee State Park From Fairhaven’s Harris Street 3.9 Mile Loop

I have been running on Bellingham trails since 1998 and each one has its own charm. Today I went for a short run of 3.9 miles on the main trail to Larbee state park the “interurban trail.” I started my run from Harris Ave.

Then you will follow the trail that is well marked. Keep going to Larbee State park direction….you will love the smell going from ocean smell and as you run toward Larbee the smell will turn into pine trees. The trail is great, very flat for the most part with some parts that have more roots depending where you are on the trail. From Harris Street starting point it is about 3.9 miles to CMOORE LOOP You will take the trail up and around a 1/3 mile loop which will spit you back out on the main trail and you can run back to the starting point and get in a great trail run. keep on running back to your starting point and you should end up back on Harris Street. This route is always good when it is raining because most of it is covered and has some challenging hills but, slow and steady wins the race. Are you just starting out or are you an advit runner? I can help you if you need and exercsie prescription to help strengthen your muscles, bones, ligament, tendons and also gain proper cardio conditioning and flexibility. Come visit me at http://www.healthandexerciseprescriptions.com Thanks for checkingout the trail run for the week! Stay tuned for next week South bay trail 3.5 mile loop! So fun with a challenging up hill portion. Thanks for your time and energy…Be well Jaime Hernandez


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lose 1 pound of body fat a week safely. Do you know how?

It takes burning 3,500 calories to lose one pound of body fat.”That means you have to burn 700 calories five days a week to lose one pound of body fat per week.”

First thing we need to discuss is why you should  wear a heart rate monitor and how will that help you to reach your goal of body fat loss and cardiovascular conditioning.

Heart rate determines the intensity your body is experiencing during a workout, and your heart rate also equates to calories burned.

The investment in a heart rate monitor is invaluable. Your heart rate gives you a good idea how intense the exercise you are performing is on your body. Your heart rate is reciprocal to calories burned.If your heart rate is high you burn more calories than if it is low. (If you are on Medications or have a metabolic disorder your heart rate will not perform the same as a “normal” individuals. Always consult your Doctor before starting an exercise program.)

It is a good idea to track your average heart rate when you are weight training or doing cardiovascular exercise with a heart rate monitor to help calculate intensity.

There are different types of heart rate monitors. I recommend the brand Polar  heart rate monitor.www.polarusa.com I use the heart rate monitor model FS2 with two parts; a watch  and chest strap it seems to be very accurate. You can use it for your run, bike, swim, hike, weight lifting and many other activities.

How do I figure out my own heart rate?

Heart Zones® (Male) = ((210 – (0.5 * Age) – (0.1 * Body Weight)) + 4) * % of Max

Heart Zones® (Female) = ((210 – (0.5 * Age) – (0.1 * Body Weight)) + 0) * % of Max

The Heart Zone® method was developed by Sally Edwards, exercise physiologist and founder of Heart Zones® Training System. Sally Edwards is also a professional athlete and former Master’s World Record holder in the Ironman Triathlon. The Heart Zones® equation takes into account an individual’s body weight and gender. The equation factors in a slight decrease in heart rate for every unit increase in body weight. In addition, a slight adjustment is made to account for the differences between male and female body composition.http://www.heartzones.com/

Once you have your estimated heart rate calculated you are ready to get started. Remember starting slow is always a good idea and health and fitness is a lifelong task, so set reasonable goals.

OK, now let’s give you a realistic situation for someone using a heart rate monitor.  Put the monitor on and jump on an indoor recumbent bike. The bike has some different variables that you can adjust; the ones we want to pay attention to are the Level, RPM (rotations per minute), Distance, Calories, and Heart Rate. (The volume of exercise is very important to pay attention to so you do not hurt yourself. (Level x RPM x Time = Intensity)

Now you have been on the bike for about five minutes warming up on level four your RPM is between 60-70. Your heart rate is 120 and you have gone 1.2 miles in five minutes. To you that feels like a three on a scale of perceived exertion 1 being easy to 10 being very difficult. Now that you are warmed up you can take the level up one level per minute and doing 60-70RPM until you have reached your target heart rate of 175 BPM. That is about 80% of your estimated maximum. you are going to do 45 min with your heart rate at 175 BPM to burn approximately 550 calories. When your heart rate is at 175 it should feel like a seven on the scale of perceived exertions which means you are working hard but, you can manage the work load with mild discomfort.

Beginners should always start with 10-20 min two to three days a week and heart rate should be between 40-60% of the max.

It takes burning 3,500 calories to lose one pound of body fat.

That means you have to burn 700 calories five days a week to lose one pound of body fat per week.Remember to always get clearance from you primary care physician before you start any new exercise program.

I hope that this information helps you out in your fitness endeavours.

If you need a professional program designed please contact me at

http://www.healthandexerciseprescriptions.com

Thank you for your time and energy……Be well

Jaime Hernandez

Health and Exercise Prescriptions Inc.©


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C-reactive Proteins Test Can Be a Great Preventative Test for Inflammation in The Body

C-reactive proteins (CRP)

CRP is produced by the liver in acute-phase response to inflammation during infection or tissue damage in the body. 6

Acute-phase stimulus can increase CRP levels 10,000 times, making them a good indicator for inflammation. 6

Atherosclerosis and the evolution of plaque cause coronary events and are inflammatory processes. Evidence shows that elevated CRP levels can predict future danger like stroke, and peripheral arterial disease. 6

What does this mean for me?

It means that if you have high CRP levels, it could indicate that you have inflammation in your body which can be dangerous for your health. 6

What can I do?

Follow your doctors’ orders and implement lifestyle changes, incorporating exercise into each day can lower your risk for atherosclerosis and stroke.

Prevention and Treatment with Exercise

Adipose tissue is a potential source of CRP.5 Exercise has been shown to reduce CRP levels after a 20-week period of cardiovascular exercise,  3-5 days a week at a moderate intensity for 30-50 minutes per session.4

By decreasing vascular resistance caused by the sympathetic nervous systems, aerobic endurance training decreases blood pressure, and subsequently positively affects cardiovascular risk factors. 3

Dynamic aerobic endurance training decreased blood pressure in a recent study. This involves large muscle groups designed specifically to increase aerobic endurance.3

The American Heart Association (AHA) recommends 30 minutes of exercise, for example, a moderate intensity walk everyday.1

The AHA also suggests resistance training two days per week.1 As moderate resistance training is also able to reduce blood pressure.3

If you need help starting a safe exercise program then contact Health and Exercise Prescriptions .

Thank you for your time and energy and energy be well

Jaime Hernandez

Health and Exercise Prescriptions


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Have you lost the desire to exercise? You need to make exercise easy and enjoyable again!

I am writing this blog post for all of those people who have stopped exercising daily and are having troubles getting started again.

Are you not sticking to your daily routine of exercise because, you have lost the desire and willpower to do it? Or are you bored/no time?I have found that when I am out of practice of daily exercise I need to make my journey to the gym somewhat enjoyable and relaxing.

Tips to help you like your exercise program and make it more enjoyable and relaxing:

1.)First change it up to a short 15 minute workout (Circuit Weight Training) with 10 minutes of cardio to warm up and 10 minutes of stretching post workout.

2.) Then “Relax” after your workout use all the facility’s amenities to help you relax to fullest including Steam room, Sauna, hot tub and tanning bed if that is helps you relax.This is a key part making your routine have a componet of relaxing, so it’s not “all” hard work, and you have another reason to go to the gym other than to just do “work”.

Here is how I would put it all together as a regimen.

I would start with light low impact cardio 10 minutes on the bike warm up and 15 minutes doing a circuit that targets all of your major muscle groups which should be light 1-2 sets of 20 reps. My 15 minute workout consisted of pairing up exercises of opposites muscle groups so I could do them back to back so that I would not have to rest. You should be able to finish your weight training workout in 15 minutes if you do not rest. This type of workout would just be for general health and is a pre-prep-conditioning program.

Here is a small example:

Jump on low impact cardio machine for 10 minutes to get warmed up,before you start! Lightly stretch your tight muscles then Go!!

  1. DB Chest Press/Pulldowns
  2.  Back Extensions/Crunches
  3. Shoulder Press/Seated Row
  4. Leg Press/Calf Raises

Do you get the picture?This workout is very simple but, you do exercise all of your major muscle groups.

Now for the relaxation part of making your time at the gym more fun and rewarding. Humans need both stress and relaxation built into their Health and Exercise Prescription®  to balance their body and mind.

Most gyms have a least a hot tub to help relax after your workout, I like to use the steam room, suana,  hot tub and in the winter the tanning bed to relax after my workouts. It feels good to have a positive relaxing reward after the hard work of getting to the gym and pumping some iron!!

Well that is the best way to get back on track if you have stopped working out and are looking for a rough plan to get started again.

If you need any help putting together a Health and Exercise Prescription®   contact me soon.

Thank you for your time and energy…Be well

Jaime Hernandez Health and Exercise Prescription® 


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77-92% of all seniors have 1-2 chronic diseases,Issues Facing Seniors health and wellness can be addressed with the proper Health and Exercise Prescription®

The facts of aging…

For “most” older adults, good health ensures independence, security, and productivity as they age. Yet millions struggle everyday with health challenges such as chronic disease, falls, and mental health issues—all of which can severely impact quality of life.

The right Health and Exercise Prescription® can help prevent and lessen the primary and secondary diseases and injuries through individualized program exercise development to restore function for normal daily activities.

Major concerns for senior population:

#1 Chronic Disease

Approximately 92% of older adults have at least one chronic disease, and 77% have at least two. Four chronic diseases—heart disease, cancer, stroke, and diabetes—cause almost two-thirds of all deaths each year.

Chronic diseases account for 75% of the money our nation spends on health care, yet only 1% of health dollars are spent on public efforts to improve overall health. In 2009 direct health care expenditures for chronic conditions in the United States totaled more than $262 billion.

Diabetes affects 12.2 million Americans aged 60+, or 23% of the older population. An additional 57 million Americans aged 20+ have pre-diabetes, which increases a person’s risk of developing Type 2 diabetes, heart disease, and stroke. In a 2007 Centers for Disease Control and Prevention Program for people at high risk for developing diabetes, lifestyle intervention reduced risk by 71% among those aged 60+.

90% of Americans aged 55+ are at risk for hypertension, or high blood pressure. Women are more likely than men to develop this chronic condition, with half of women aged 60+ and 77% of women aged 75+ having this condition. Hypertension affects 64% of men aged 75+.

The right diet, cardio vascular prescription, weight training and stretching program is essential to maintain overall health and should be the first defense against disease progression and prevention of secondary diseases.

#2Falls

Every 15 seconds, an older adult is treated in the emergency room for a fall; every 29 minutes, an older adult dies following a fall.

Among older adults, falls are the leading cause of fractures, hospital admissions for trauma, and injury deaths. Falls are the most common cause of older adult traumatic brain injuries, accounting for over 46% of fatal falls.

In 2000, the total direct cost of all fall injuries for people aged 65+ exceeded $19 billion, or $28.2 billion in 2010 dollars. This financial toll is expected to increase as the population ages and may reach $54.9 billion by 2020.

Practicing balancing is key to helping prevent falls.

Other Issues Facing Seniors

• Lack of Movement (Muscle loss)
• Sarcopenia (Bone Loss)
– Strength
– Power
• Loss of Flexibility (Stiff muscle)
• Non Healthy Lifestyle
• Medical Problems from medications
• Balance
• Vision
• Fear of losing mobility

As you can see there  are many issues that seniors are facing that are not easy to do without proper guidance and care to individual needs, based off of injuries, diseases, medications and secondary diseases.

3 Simple tips to start movement toward better health.

1. Try to keep fresh fruits and veggies on hand for snacks to get your 5 servings of fruits and veggies which is equal to 2.5 cups.

2.Keep moving, Even if you have to start with 2-5 minutes of walking try to get in 15 – 30 minutes a day. (Start slow and make sure to pick a walking place that is flat and free of debris so that you do not fall.)

3.Practice stretching every day. If you do not know what muscles to stretch talk to a professional to help.

If you need guidance specific to your individual needs please contact www.healthandexerciseprescriptions.com

Thank you for your time and energy…Be well

Jaime Hernandez

Health and Exercise Prescriptions®