Today’s Oracle
My software angels choose this oracle quote for you today:
378) Indeed, the very act of “seeing the paradox” is at the crux of creative thinking – the ability to entertain two different, often contradictory, notions at the same time. – Roger von Oech
You can use my Potent Quotes Oracle page whenever you need help. Hold a question in your heart, and see what quote comes up for you when you scroll down.
Get the Wizard’s Handbook on Oracle Creation and have fun with oracles.
Easy Fitness Method?
Interval training works to produce functional fitness, powerfully, and relatively easily. It is known. The big HOWEVER is that it’s hard work, even painful, albeit brief. Many are daunted by that. Some, like me, are challenged and think it’s fun.
Dr. Hiroshi Nose ran a study using simple walking. The walkers 44-78 years of age did this:
- Walk for three minutes at an effort of 6 or 7 on a scale of 10.
- Stroll or walk gently for three minutes.
- Repeat 5 times for a total of 30 minutes.
The control group walked at an intensity of 4 without intervals. After five months this control group showed almost no improvements. How discouraging to find this walking wasn’t producing results for you health. I trust they gained a sense of wellbeing just being outdoors.
But for the group that used the intervals all sorts of things got better from the degree of knee flexion to blood pressure. Heart and diabetes indicators improved. Aim to walk three days per week.
You can break the 30 minutes up into morning, noon, and evening walks of 10 minutes or the like. This would be a great way to break up your day and break up hours of having to sit at a desk.
Dr. Nose summarizes:
“Physical fitness — maximal aerobic power and thigh muscle strength — increased by about 20 percent which is sure to make you feel about 10 years younger than before training…….symptoms of lifestyle-related diseases (hypertension, hyperglycemia and obesity) decreased by about 20 percent, and depression scores dropped by half.”
Two years later the huge majority of the interval walkers had continued their walking and still enjoy the benefits. Go for it.
Do You Want Intense?
I have been enjoying intense interval training for over 15 years and did some very intense versions in my athletic youth. I recommend my current practices with kettlebells if you crave a challenge. Here’s the book to get by one of my strength coaches, Pavel Tsatsouline — Kettlebell – Simple & Sinister
For more details on Dr. Nose’s research explore —
New York Times Article Dr. Joyner’s blog post
May you walk in beauty,
William
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