December, 2013 | The 50 Zone Magazine : Mens Information On Wellness, Health, Weight Loss, Nutrition, Women, Style And Fashion

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Monthly Archives: December 2013

Exercise and Mental Health

Robert (Bob) Gurney, PhD   www.nav4success.org

Mental health issues in Canada have recently generated a great amount of interest from researchers, medical professions and the media. I have taken a different approach for the readers of the50zone/health, in terms of moving from an article presentation to identifying accredited resources that address mental health and exercise.

First, the URL below is a video of a by: Roger Walsh, M.D., Ph.D. DHL.- Is a graduate from Australia’s Queensland University with degrees in psychology, physiology, neuroscience, and medicine, and then came to the United States as a Fulbright Scholar.  He is now at the University of California at Irvine where he is professor of psychiatry, philosophy, and anthropology, as well as a professor in the religious studies program. His research has included work in the nature of psychological health and wellbeing. The video presentation – Exercise Benefits Body, Brain, and Mind. Exercise Can Prevent and Heal Disorders Such as Anxiety, Depression & Age-Related Memory Loss – Part 2 of 10 part series on Lifestyle and Mental Health.

http://www.youtube.com/watch?v=XHQVYq6bVpA

Two more videos of interest, provide discussions on exercise and mental health, as follows:

http://www.youtube.com/watch?v=KnMYqYUV0Eg

http://www.youtube.com/watch?v=mp5RG6sWEtM

The Exercise and Sports Sciences Australia (ESSA) have recently released a position paper on mental health and exercise: Exercise and Mental Health: An Exercise and Sports Science Australia Commissioned Review

http://www.essa.org.au/wp/wp-content/uploads/Exercise-and-Mental-Health-An-Exercise-and-Sports-Science-Australia-Commissioned-Review.pdf

In conclusion, we would very much enjoy hearing from you, the readers, as a means to stimulate discussions on this topic.

Effortless Endurance

Aerobic training done properly should feel effortless, if it doesn’t, then you’re pushing too hard. It doesn’t matter how fast you can climb a hill on the bike, or pound out intervals on the track, endurance all comes down to what average pace you can sustain over a long time period.

That said, many endurance athletes continue to undermine their health by exercising too intensively the majority of the time, producing excessive stress that suppresses the immune system and leads to over-use injuries. What’s the point of being fit if you are actually damaging your health in the process? It’s better to stay focused on the key to success in endurance sports and that’s aerobic development.

That’s why my endurance training approach is somewhat unique: stay focused on your aerobic development, train effortlessly, and let your speed develop naturally. When you train this way, not only do you maximize your endurance performance, but you also increase your health and decrease your injuries.

The following chart illustrates how much the aerobic and anaerobic energy systems contribute to performance at maximal intensity over a given time:

Time (min)              % Anaerobic           % Aerobic

1                                  70                                30

2                                  50                                50

4                                  35                                65

10                                15                                85

30                                5                                  95

60                                2                                  98

>120                           <1                                >99

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