M5 : Lesson 7: General Movement Guidelines and Advanced Options – HIIT Practice
Please see the Module 5 Workbook for Lesson 7 materials.
Transcript
Less than 7, some general movement options including high intensity interval training workouts or HIIIT. I wanted to have a lesson that is just a general movement lesson so that you can understand that movement is in a central component of daily life with those with chronic illness and those that are healthy. Movement is crucial to our well-being. Daily exercise is one of the number one indicators of health and happiness, and exercise is responsible for creating a lot of our human growth hormone which runs so many processes of the body and also has been shown to really create dose biochemistry. So it’s a great replacement for antidepressants.
I often recommend in my classes to become somebody who has an identity of I am somebody who exercises daily and even start to say that to yourself. I move my body every day no matter what. It’s a powerful identity shift. And over time, it helps you to decrease your resistance to exercise if that’s a challenge for you. I recommend some type of movement every day to stimulate your pumping mechanisms we talk talked about to get your blood flowing, your lymphatic flowing.
And even though moving can sometimes trigger adverse reactions, gentle movement is going to leave you better off and safer over time than if you don’t move at all. That’s something to say to yourself if you’re afraid of movement. I am better off and safer moving my body a little bit than not moving my body at all. Remember, with chronic conditions, it is vital to keep your lymphatic system flowing. And please remember again, we have all these live classes in our community almost every day.
A lot of them are movement based. These are here to help you. You know, when I was ill, I did a lot of yin yoga, which is, you know, just simple stretches, even in my bed and I did the simple somatic pumping exercise that I showed you earlier to start with. And it really helped me over time, and then I was able to do more and more I started with some short term walking, and then I used a rebounder and a whole body vibration plate to help improve my tolerance to movement and help to stimulate more detoxification. Over time, my capacity got stronger.
I got able to hike even, which was amazing. But here’s the important piece. I didn’t push myself, but rather all of my exercise was something I chose to do, and I did it within my training zone. But I didn’t stop moving even on my difficult days. It’s really important to understand.
I might have needed to move more gently on my difficult days, but I stayed with the identity of I am someone who moves my body every day no matter what. So as soon as you’re able to find a way to walk or bike even a little bit, even for 1 or 2 minutes, Now I wanna talk about including something called high intensity interval training. This is an intermediate and an advanced somatic practice. But even those in the beginning can adapt it to where you’re at. So as long as you have some basic mobility function, I would say if you you can walk 5 to 10 minutes, even if you can do just a little bit of exercise, a little bit of movement, Trying to incorporate some basic high intensity interval training can be really beneficial.
High intensity interval training is not something you have to have special equipment for. You can do it anywhere, anytime, and it’s an exercise that quickly elevates Nitrous oxide. Also known as a nitrous oxide dump exercise, and it’s an effective way of building exercise tolerance and building muscle even though it’s a very brief exercise. And HIIIT isn’t necessarily about the type of exercise The good news is it’s just about trying to get your your blood flow up and going and your heart rate up and going for just a little bit of time. It’s basically gonna ask you to be a little uncomfortable anywhere from 10 to 75 seconds before resting for just a few moments and then repeating.
Usually, it’s done in about 10 minutes. And if it’s done like three times a week, you can have some pretty amazing results. So how about you learn an exercise? It’s only 4 minutes. Well, I’m gonna tell you about my favorite h I I I t exercise, and it’s by doctor Zach Bush.
I love his workout. I wanna use his as an example because I don’t really feel the need to create my own when his is definitely good enough. His exercise causes you to work 16 muscles in 4 minutes. And I love this workout, and I do anytime I need a quick circulation boost. So I will play that video next.
This is the 4 minute workout created by Doctor Zach Busch. This is a high intensity interval training workout. I’ll be doing this with 10 repetitions of each of the 4 motions but you could do it with just a few repetitions of each depending on the level that you are at. In this exercise, we’re gonna be working all of our muscle groups in one quick practice. The first motion is just a squat like you see with the arms brought up to 90 degrees.
The second motion is where your arms are gonna alternate up to 90 degrees back and forth. It’s just looking like this. So stopping at 90 degrees. The 3rd motion is kind of like a jumping jack motion where your hands are gonna touch below and above with a little squat. Now there’s a variation to this practice.
If that’s hard for you, you can lift your hands up in prayer position and then back down. Prayer position and back down. And the 4th motion is just pushing your arms up above your head like this. So we’ll do all 4 motions, 10 repetitions each, and we’ll go through this four times for a 4 minute workout. Are you ready?
Here we go. Starting with a squat. 1, 2, 3, 4, 5. 678910. Moving to the alternate arms.
As you can see, ten times each side, stopping at 90 degrees, trying to do this as fast as you can, then tapping the hands together for the 3rd motion squatting as you lift your arms up. Again, ten times. And then lastly, arm pumps above quickly ten times. Again, second set. Here we go.
Squats, 10 repetitions. You can go down as deep as you can, or you can make the squats look just little like you see here, whatever you’re able to do. Arm pumps back and forth to 90 degrees, ten times each side, arms touching above and below with a little mini squat, ten times again. And lastly, arm pumps overhead. And this completes our second set.
Round 3. Here we go. Squats with arm lifts to 90. You’re halfway through. Keep going.
Arm pumps back and forth to 90 degrees. Working all of your major muscle groups, touching your hands above and below with a little squat. Or doing the alternative prayer position arms above if you need to do that. And lastly, again, arm pumping above. Last set, here we go.
Squats with arm lifts, ten times. Almost done. Alternating arm lifts back and forth, stopping at 90 degrees, 10 times each. Touching the hands above and below with a little squat. You should be feeling this by now.
And one last movement. Here we go. 10 times arm pump. Your whole body should feel that. That’s it.
9:15That’s the 4 minute workout.