Reverse Aging Using This No-Cost Exercise

by Christian Goodman

In today’s feature article I’m going to teach you a simple 15-minute exercise you can do anywhere, without any tools or machines.

And the best part is, it’s the most effective exercise I know to prevent heart disease and other age related disease.

Do this exercise three or four times a week and after a month, I promise you to look and feel ten years younger.

Using this exercise actually contradicts to what most doctors recommend. But it’s much more effective too.

Before I teach you this simple exercise, lets look at what the Centers for Disease Control and Prevention (CDC) recommends regarding physical activity.

They recommend what are called low intensity exercises. The rule of thumb is that while doing the exercise you can “talk but not sing” (this guidance is useless for me since I can’t even sing standing still).

What they mean is slow walking, biking less than 10 miles/hour, playing doubles tennis or something like that. Relaxed physical activity that gets your heart pumping a little but won’t get you tired.

And this is far from being nonsense. The CDC bases this guidance on several studies including a recent one that found people who did low intensity exercises were up to 25% less likely to develop coronary artery disease than those who did no physical activities.

With low intensity exercises like these, time is essential. Those who exercised only for 150 minutes per week only had 14% less risk of coronary artery disease. To get up to 25% you need to do low intensity exercises for 700 minutes per week, which is about an hour and a half per day.

The problem is that low intensity exercises like these don’t take on the fundamental aspect of aging. That is as we age, our metabolism tends to slow down and we produce less growth hormones.

Our metabolism rate is the body’s mechanism of converting food into energy. With healthy metabolism you can burn food and fat quickly, old and damaged cells get replaced, you have healthy and good blood flow and you feel strong and healthy.

Children who’re growing have an extremely high metabolism. As we grow older, it naturally slows down. That’s one of the reason you may have been able to eat endlessly when you were younger without gaining weight but as you grew older you experienced that just a small indulgence converts directly into fat.

So when doing exercises, you want to focus on boosting your metabolism.

The other thing that happens as we grow older is a decrease and weakening of muscles. This begins in the early 40s and really picks up in the 50s and 60s. This is true for both the skeletal muscles as well as the heart.

Our muscles play a big role in boosting our metabolism, so that makes it even more important to keep healthy muscle structure.

So how do you build or maintain different muscle types? Resistance training.

A bulked-up body builder gets that way by using extremely heavy weights. He may only work out two or three times a week and only push the heaviest weight up a few times. That’s how he builds muscle mass.

Compare that to a marathon runner who looks like he’s nothing but the skin and bone. Of course he has strong legs but they’re often quite thin. Running a marathon maybe healthy, but it doesn’t build muscles.

Now I don’t want to make you into a body builder (unless that’s your desire) but I highly recommend doing some kind of resistance training in addition to the exercise I’m about to teach you to maintain a healthy muscle structure and metabolism.

So now we’ve covered two types of training. Low intensity training like most doctors recommend (as with distance running) and restraining training (professional level body builder).

But there is a third type of training that in a way combines the benefits from both and adds on it. It’s called high intensity training. On a professional level this would include athletes like sprinters.

If you look at the physics of a sprinter, you’ll notice they’re much more muscular than a marathon runner. Not only the legs but the whole body is in pretty good fit coordination. This is because it take tremendous strength for the sprinter to push himself from the starting line and give it all for a hundred meters or so. Then it’s over.

By stimulating any one type of muscle, you automatically release growth hormones that increase and strengthen every muscle in the body. Growth hormones, of course, also help burn fat, improve cell health and pretty much everything else to reverse aging.

That’s why I present the case that training more like a sprinter than a marathon runner or a body builder is the healthiest way for people of any age.

Your heart is like any other muscle. Working on it with low intensity exercises will do the minimum to make it stronger or healthier. It’s still beneficial but it doesn’t produce maximum results. Adding a little intensity into the training, even if it’s not done for as long of a time, will make it stronger and fitter (like the sprinter’s legs vs. the marathon runner.)

Note: Please don’t take me wrong. I have the utmost respect for people and professionals running the marathon. Especially when I see elderly persons who are still doing it. I’m only speaking from a specific health point of view here. Best health comes from combining both low and high intensity exercises with resistance training.

So without further introduction, I present the best exercise for reversing aging:

Instead of going for an hour or hour and a half slow walk, do this exercise for only 15 minutes:

1) Start out with moderate walking for two minutes to warm up. Just enough for your breathing to increase.

2) Now take two minutes of walking or running so hard that after the two minutes you feel that you couldn’t keep up that speed much longer.

3) Now walk very slowly for about four minutes. Your heart rate and breathing should recover but you keep moving so that you won’t cool down.

4) Now repeat number 2 (fast pace), then again number 3 (slow down) and then finish with number 2 (fast pace) again. And you’re done.

If you have any problem walking, you can do this exercise with any type of physical activity such as rowing or biking. The important part is to do three sessions of the highly intense activity and slow down in-between.

Do this exercise for 15 minutes three to four times a week and you’ll benefit much more than doing two hours per day slow walking.

You don’t have to push yourself to the limit the first time you do this exercise. Especially if you have previous heart problems. Feel how far you can push yourself without risking going overboard.

The exercise helps to lower blood pressure, improve cholesterol, metabolism, increase growth hormone productions and lose weight. You’ll experience improvement in any kind of inflammatory disease such as type 2 diabetes and arthritis.

It works by pushing your heart hard and then giving it a break three times in a row.

Interestingly, the blood pressure exercises I developed and have helped thousands of people to drop their blood pressure down to normal work in exactly the opposite direction. They work to give your heart and nerves what I call a “Focused Break”

The “Focused Break” lets your system kind of “reboot” so that the lower blood pressure becomes the norm.

Unlike the exercise I taught you today, the blood pressure exercises are completely effortless. You can do them right away no matter what kind of physical shape you’re in. And you won’t even break a sweat.

I highly recommend using both the metabolism exercise I taught you today as well as our blood pressure exercises to get your health back to ideal.

You can learn more about our blood pressure exercises here…

But first, before doing anything else. Please leave your comment below.

51 Comments

Fennie on July 14, 2012 at 6:18 am

Sounds reasonable. I’ll try that and see what happens.
Klrana Rana on July 14, 2012 at 11:05 am

WONDERFUL
RANA
Adele Baker on July 14, 2012 at 11:08 am

I am ging to put this to the test.
Loi Peralta on July 14, 2012 at 11:34 am

This regime was presented in a way that who ever reads it will be obligated to start exercising coz it wont consume a lot of time but the health benefits youll get is truly rewarding…thanks for the author of this article for sharing it unselfishly.
loii
Jeddah ksa
Avtar Singh Chauhan on July 14, 2012 at 11:55 am

The short & the long cut! All said & told worth putting into practice sooner than later.Gr888 write up!
avtar chauhan on July 14, 2012 at 8:00 am

Worth trying, subject to health condition-physical fitness of any individual to undertake the advised/suggested exercise,step by step !I am a bit scared since aging at 83 !
Dagbayonoh Nyanfore on July 14, 2012 at 8:16 am

Simple exercise. I will try it and will give my comment of the result.
James Kavilu on July 14, 2012 at 12:27 pm

This kind of exercise is wonderful.Keep informing God's people on such good information.
Abubakar Kollere on July 14, 2012 at 9:22 am

Always a burst of new useful natural health tips when I read your articles. I have benefitted immensely from high blood preasure exercises. Couldn’t always get around physical exercises.
I’ll try this.
Gordon Sturman on July 14, 2012 at 9:23 am

I have an artificial knee & have found trying to run these days very difficult. I have had quite a bit of trouble with my back & leg, also tingling & numbness in feet. my Dr told me it was age related. the numbness in feet causes me to be unsteady with balance, Dr’s comment thats why old men fall over. I am 85 &10 months old. so will have a go at this exercise.see if i’m up to it. Would rather do that than pop pills.
Kingsley Imolele on July 14, 2012 at 9:29 am

I have bought the blood pressure programme and if this other exercise works
then I have a complete package.I will try it out .
Simon Dagi on July 14, 2012 at 9:36 am

It is worth trying after a month a ve

Verdit will pass.
Terry on July 14, 2012 at 10:02 am

That would be 20 mintes of exercise. You stated it was 15 minutes.
I look forward to trying it.
JR on July 14, 2012 at 10:02 am

I have done this off and on for some years. I can’t really tell a difference between high intensity and low intensity in terms of results.

Almost any change in your routine will produce a temporary positive change because your body adapts to routine and benefits decline.
Adelle Blackman on July 14, 2012 at 10:25 am

While reading this I thought to move my arms and legs and go real fast at it. it increased my breathing. Then I stopped a minute and calmed down. Then sped up again. I think anyone can do this and I feel from what was written that this to can be good for someone that can’t do any exercise on their legs, plus it keeps you going while sitting at the computer. I will do this often and see if there are any benefits which I bet there are.
Hayrettin Soyer on July 14, 2012 at 10:42 am

Any kind of walk is good, you decide pace and just go but not less than 1/2 hour.
Thomas LaBrecque on July 14, 2012 at 2:44 pm

thank you I will try it!
Atmaram H Mehta on July 14, 2012 at 11:08 am

This health tip seems to be very intresting,I will try it and will pass this message to all my friends and relatives,might be useful to someone,because it’s very simple and time saving.
Jan Prieditis on July 14, 2012 at 3:40 pm

To experience hypertrophy I am lead to believe there is an ideal range of reps for resistance training. Can you please speak to that? Jan Prieditis
Vikki Bradshaw Marozas on July 14, 2012 at 4:22 pm

going to give it a whirl! ageing is knocking at my door-HARD!
birk on July 14, 2012 at 12:25 pm

a recumbant bike [schwinn]set on 20 minutes at level 12 [ride in the park]every other day works great for this. it is really good for replaced kneesbut you must work up to level 12. 81 with a six year old knee.
francesca lobina on July 14, 2012 at 12:46 pm

After seen great result with the exercise for the blood pressure I will try the walking exercise and if I will get any benefits I will send you my comment of recommendation.
regard Francesca
Adebola on July 14, 2012 at 4:01 pm

The Programme looks interesting, I am sure it will work, I also believe this will help build stamina. I will give it a try and post my commet on the outcome.
lcummings on July 14, 2012 at 4:38 pm

I compare this kind of exercise to a Whirlpool washing machine. I noticed that it has high agitations and low agitations. Going fast and then going slower to change the pace of the body will challenge the body to change. I believe change is what facilitates muscle growth and rejuvenation.
Agatha Cherubin on July 14, 2012 at 10:41 pm

Thanks for this simple exercise idea which I believe will certainly work if put to use, and I intend to do just that. Thanks for taking the time to enlighten and in some cases remind us of how we can help our bodies stay healthy.
Roger on July 14, 2012 at 7:13 pm

your suggested program would be pushing the heart rate up to 100% for a period of time, several minutes. Such activity is risky for older people where the maximal heart rate should be perhaps about 90% dropping back to about 80% and accelerating again. I run with a pulse meter to ensure I an achieving the desired levels of activity. Older people would be running the risk of cardiac arrhythmia at least or a heart attack. What would I know? I am 70, my resting pulse is in the high 40s. I had a carediogram 2 years ago and was told I had the heart of a 28 year old man.(It struck me as strange they came up with such a precise figure). I have been exercising for fitness all my life.
Haydee B on July 14, 2012 at 9:36 pm

Thank you ! I will try them and send you my comments after 4 weeks.Thank you
again !, Haydee
Richard on July 14, 2012 at 10:18 pm

Such logical advice. I will modify my exercise routine on my stationary bike to more closely follow your procedure. At 78 I welcome all the help I can get to reverse aging of body & mind. Do keep your so very helpful health newsletters coming.
Marie Beauzile on July 15, 2012 at 3:14 am

this is a wonderful ideas. I will try that.
Keith Taylor on July 15, 2012 at 1:48 pm

I have been doing a similar training routine all my life which I learnt as a Cub Scout. They taught us to run say 50 steps flat out then walk normally for 50 steps and just alternate until you get to where you are going. This can be modified to suit a wide variety of exercises. I’m 72 now and still fit enough to outrun my dogs. On a stationary bike you can also watch your pulse rate monitor vary up and down from your personal calculated high maximum to your low normal active rate. Keep it up Richard!
Gloria Little on July 15, 2012 at 7:38 pm

Great idea. I'm going to try it with my children (12 & 16), too.
Diana Anthony on July 15, 2012 at 8:11 pm

Thank you. I've been doing something like this for a long time. I'm 60 in one week and have a metabolic rate like a hummingbird! I call this "something" bellydancing!
manoj jain. on July 16, 2012 at 1:08 am

This is a good suggestion and worth trying. Thanks.
Karla Cavallo on July 16, 2012 at 10:03 am

I will try it .sounds good to me
Keith Tytherleigh on July 16, 2012 at 7:43 am

I’ve been doing this on an exercise bike, but only for 2 weeks so I can’t comment on its effectiveness. I begin moderately on a low resistence for 2 mins or so then do 20 secs on maximum resistence as fast as I can go. Then 2 mins low resistence slowly before starting another 20 secs of frantic peddling. After the third burst I peddle at a reasonably slow pace on low restence for 4 or so minutes before finishing. I admit, it does make me feel good and I may alternate the bike version with the running one.
Cindy van Leeuwen on July 16, 2012 at 5:34 pm

Going to try it with swimming!
Terry Ellsworth on July 16, 2012 at 7:25 pm

Sounds great to me. Well, except for the fast paced part of it. And the part where you slow down but keep moving. And the bit about doing it all 3 times. Otherwise, sounds great! Yes sir, well, where's the big screen remote? Tubby boy is all worn out.
Stan Ellsworth on July 16, 2012 at 9:34 pm

Zo… You sink you are amusink… Old man? Ve haf vays uf makink you poop yourself.
Norma Alleyne on July 17, 2012 at 5:55 pm

I will try you exercise and see how it works and google you again.
Norma Alleyne on July 17, 2012 at 5:56 pm

hi
Henry Batchelor on July 17, 2012 at 4:04 pm

I have high bloodpressure and. I will post results later. I will be tring this out.
Surendra Sethi on July 21, 2012 at 11:30 am

Thanks the author in creating interest in individual to adopt this type of simple exercise directly linked with health benefit. Tks, surendra India.
Arvind Narvekar on July 21, 2012 at 3:54 pm

You are the best always….
Exercises are wonderful…
elae frank on July 24, 2012 at 10:00 am

Thank you very much for this education ,I have been doing this exercises for about 30 minutes three times a week and have recorded good results my blood pressure has tremendously lowered. I will also try out this simple exercise.
Shari Jo Humphries Watson on July 26, 2012 at 12:41 pm

What kind of exercise can be incorporated when a person has a BAD back and adrenal exhaustion, walking won't work, biking won't work. There has to be something.
Prakash goud on July 30, 2012 at 9:49 pm

Simple and very good health tips age old I will try post comment after four weeks
Jane on September 8, 2012 at 1:51 pm

Is it not necessary to “cool down” at the end after the last “fast pace”?
Ernie Barde on February 3, 2013 at 1:53 pm

Thank you very much for sharing this very heplful information, I'm determined to practice this kind of easy and simple exercise that will make us become more healthy. God bless and more power to you.
Shari Jo Humphries Watson on February 3, 2013 at 2:46 pm

since this post and after 27 years of looking, trying different products, therapies etc. i found Laminine. A stem cell product, I am beginning to feel better mostly emotional but the physical is coming along. it took years of being in deteriating health it will take months for repair…but I have hope now. egg of life dot com slash health bouquet.
Genevieve Leudy Stanley on May 21, 2013 at 3:00 am

Looking forward to giving this a try..thanks so much for sharing your knowledge with us…
rower on March 30, 2015 at 6:48 pm

I want to say, this post is awesome. there is nothing more useful than good info in this day and age, after all we do live in the information age. Thank you for the info, it’s very helpful because there’s nothing more important than exercise