The advice and informational content does not necessarily represent the views of mother's market and kitchen mother's recommends consulting your health professional for your personal medical condition.

Hello on Kimberly King, and welcome to the mother's market radio show, a show dedicated to the Truth, Beauty and Goodness of the human condition. On today's show, the New Year is upon us, and we're all setting our goals and making those promises to work out and get in safe this year, today you'll learn how to work out less to be in better shape, it's a show you don't wanna... Minolta close. Leslie will tell you what's going on around town.

But first stuff. We're happy to welcome back, Dr. Linda markets to the show. Dr. Linda is a chiropractic wellness doctor, and that has been practicing since 1993. she's also a wellness educator, certified nutritionist and personal fitness trainer, and we welcome her to the mother's market radio show, Dr. Linda, how are you?

I'm doing great. Good, be here. Well, thanks for being here.

For those of you in our audience that may not be familiar with your mission and work, why don't you fill them in before we get to today's topic? Well, I keep thinking My mission changes all the time, but I think the best one that we can come up with is actually getting people off of medication and helping them stay off medication so that we can use them... We can use this to empower them and teach them how to eat properly and just choose healthier lifestyle changes, I like that, and get them moving to get the movie.

Yes, you just talking about that.

Well, today we're talking about exercise, speaking of getting moving and how it can affect your overall health. So Dr. Linda, why do we have to exercise?

Well, our body was designed to move in, we say back in the day, our ancestors, they were moving all the time, they were out plowing, they were out picking or out pushing, and nowadays it's just like we spend most of our time city, and you heard now sitting as a new smoking. And so it's just like Our bodies were designed to move not to be sitting on all day, so our encouragement is always get up every 15 or give me every 50 minutes and walk around, but our bodies are designed to move on a functional level, and it's too with having children, you see them now on their iPads or their computers, their phones, and they are sitting there day, so we have to remind our kids to get up and start moving... Absolutely, and exercise. Now, I would say, Well, if you go back to 200 years ago and people would have seen the future now they would be laughing like, What are these people doing, but driving their cars to go to a place to exercise and it would be ridiculous. It's too... And it's true.

What are some of the benefits of exercise?

Oh gosh. So many benefits. Well, I always hold my... I always remember my number one benefit is stress reliever, I mean, gosh, it's great for depression too, and you're like kind of feeling sad, you go out there and you just get that those endorphins reliefs. Great for the heart, it's great for increasing your muscle tone, oxygenation. Great for the brain. I did a segment a few months ago on just on the brain, and that was one of the number one things that you can do to prevent the aging of the brain is by exercise, and so we're gonna talk about that, how we can use different forms of exercise to optimize that, and also for posture to, of course... Great. Improve your posture in living here in Southern California, I think it just gives you just confidence too, when you're in shape in your fit, like it starts to show in all areas of your life, I said, it's from the Boardroom to the Bedroom.

On a good point.

So it really starts to... It shows in all areas of your life, so you can use that as I think a tool also for just confidence. And to empower your life. And it's true, I think if you were to do a tail, I don't want to offend anybody, but if you were to look at the way Southern California live compared to anywhere across the nation, I'll just cut it to the nanometer, Californians... I think we do a pretty good job of keeping fit, but it does make a big difference, we have the sunshine, so we do take advantage of that and we're out and about, and we do use the advantage of our Southern California sunset.

Absolutely, we do, and because we just wanna... When you look good, you feel good writing when you feel good, it's like You will go out there and just go for life and just with such a bigger and intensity and when you have that, gosh, all these doors to start to open for you, so that's another reason I... The Beach Boys got that right when they talked about the California girls are...

Yes, let's talk about women. As we're talking about California girl, should women lift weights?

Oh, absolutely. We all remember Jack Allen, right?

My mom started... She actually took me to Jack Alan gym when I was 13 years old. So that was like 30 some years ago, and I got hooked because even women back then, they started using it for strength because as women wired around 35 years of age, they kind of peek out as far as their bone density, and then menopause starts used in and then estrogen levels change, so women need that because as your estrogen declines, you need that estrogen for healthy bones, support and for strong bone, and so exercise as a way to actually challenge it, but specifically resistant exercise, whether it's weight training, using resistant bands. Using your body, those are other ways, and like we were talking earlier, we wanna feel good, we wanna look great, we don't always wanna have to depend on the man to, Oh, can you can push this... It's like, I can do this myself.

So it empowers us and it just makes us feel really good, but also because we are... We are more prone to depression. And so exercise is awesome for that, even, especially the resistance training now for the prevention of osteoporosis as well, so I'm totally for it. And again, it's the natural way, it is no medication needed, and you see those commercials and I can not even believe when they say, Oh, take this, and then behind all of that, it comes with, this could cause a... Exactly 30-second commercial, and I say the 10 seconds or eight seconds. The benefits and the remainder of it, but this is this and this can happen, all the negative side effects, so... Absolutely, that's the best medicine along with laughter in the world. Exercise and laughter. Best medicine in the world. For sure.

I like your style.

Should seniors incorporate weight training... Oh, I'm such an advocate for that having two parents that are in their 70s and 80s and on no medication, the exercise I have my mom is... She'll go to a senior center about three or four times a week and does a variety, and I believe that it's the best thing for them because it just... Once again, it makes them feel like I can do this by myself. It helps with their power, where they're strength, and a lot of times as we get older, our equilibrium gets off, so just when our muscles can easily react to preventing a fall, that's such a great benefit. But once again, I strongly believe that seniors need to incorporate that because I would... Most of them will just stay home and sit around, my parents are very active with gardening, but they have their resistant bands and they're using that on a daily basis, so it's important, especially in... Here in the United States, we sometimes Street getting older like a disease, it shouldn't be, our bodies were designed to move from the time we were born to the time we leave this earth, so I'm just a really strong component for that.

Yeah, that... And so, great again, because it's all about empowering, no matter how old you are, and then teaching them from the time that we're young to the time that we get into our golden years.

Absolutely, so let's expand on that question and talk about what kind of additional benefits there could be for weight training, well, you're going to develop more muscle strength, one bone development, and we forget sometimes that our bones are living tissue, and that's really important because people think, Oh, it just... It's just dead, right?

If we ever see a bone of an animal, we think, Oh, there's no life to it, but actually to the bone is a living tissue, so as you exercise throughout your life, you will find that the benefits can start is when they're young and all the way to a person is older. I have my father-in-law who is 80 some years old, and he's out there playing softball and 100 degree weather in Arizona, and he just... He was, from the time he was young, he started exercising weight trainee and was in the military, and now he's still out exercising, he's bully two or three times a week. He's in a softball league. I was like, Wow, you tire me out so that I... Yeah, started at such a young age and he continues to do this, and my mother-in-law is as well, and so they were brought up in a different generation, whereas my parents, not so much, they started more incorporating the exercise resistance training now in their later age so absolutely, it's the benefits of that for the prevention of osteoporosis and development of resistance and also muscle strength as well, and there's different types of exercise, or we're gonna get into all that fun stuff with different types of exercise and how you can use it to optimize whatever benefit you want for your body, and thank you for expanding on that because I think that's so key, and again, starting from young and all the way into the golden years, what's the difference between intentional and recreational exercise?

Sometimes when I mention that people get mad, I'm like, okay, now there's functional exercises where your body's moving in specific ways, going back to Paleo and CrossFit, but recreational is more like walking. So when someone says, I walk every day, I'm like, Well, that's not really exercise. I said, That's recreational exercise, and I'm like, Well, what do you mean? I said, Well, you know, you're kind of keeping up the same pace throughout your entire walk, you're not really challenging your body, maybe it's more for like clear in your mind, relaxation, whereas intentional exercise, you're there for a purpose. So if you're gonna go to the gym, you have a plan that, okay, for this week, I'm going to train for this many minutes so that I can increase my muscle tone, so I can sculpt my body a little bit different, or you look at athletes. They have more of an intentional exercise program because they have a determined outcome, whereas recreational, for instance, we were in Havasu a few weeks ago, we just went kayaking and it was to me, I ain't counted as exercise, yet I still went and did my 20 minutes of Tabata type training in the morning, but my husband's like, Well, we're gonna go exercise, I'm like, That's not exercise.

So that's recreational exercise. But intentional is having a purpose and actually the visualization, so when you're exercising, especially as a woman, we are just so in tune with our bodies, it's like I'm doing the specific exercise so that I can shape my muscles so I can get my shoulders a little bit more sculpted, so I can lift the dairy year because that starts to go... To change as we get older, and you're just more specific, that's an intentional exercise, it's about elevating your heart rate, and once again, a lot of times extra walking or recreational, you're not necessarily raising your heart rate all the time, it kinda just stays the same, so that's a big difference.

Okay, and thank you for... Again, expanding on that, I have a lot of other questions to ask you, and this is a very interesting doctor. So stay with us, we'll be right back. We have a lot more to go to and into... So we'll take a quick break, we'll be by that.

Welcome back to the mother's market radio show. And we wanna remind you that if you missed any portion of today's show, you can always find us on iTunes by searching mother's market or download the show from our website, mother's market dot com, click the link for radio and listen to past shows, plus download our Healthy Recipes and money savings coupons, all available at mother's market dot com.

And now back to our interview with Dr. Linda markets, and we're talking about how exercise affects your health, so Dr. Linda, how can exercise cause a person to gain weight instead of lose weight and other common mistakes of exercise isn't that surprising, right?

Exercise can cause a person to gain weight. I remember several years ago when I had a patient I was working with, she was training for the LA Marathon, and she was just so excited, but she's like, I'm running all these miles and I would think I would be losing weight... Calories in calories out. But she was actually gaining weight, she's like, What is going on here? Well, usually what happens is there's some sort of hormonal imbalance and the raising cortisol, cortisol is one of the natural anti-inflammatory hormones, is actually the stress or hormone, and so long extended trainings and workouts, especially endurance training, and I speak for an experience to being a former on long distance runner and running marathons, that it can actually cause you to gain late because a cortisol levels going up, see what Cortisol does, it tells the body you're in danger, and it's kind of like saying You're not gonna be eating for a while, so it holds on to the fact.

And so people will just hold on to the weight, and so that type of training is usually not the best for most people, and I remember this years ago, back probably about 16... Now, probably a little bit longer, maybe like 18 years ago. I remember a member coming in and he says, Well, you don't look a marathon runner because I wasn't the skinny... The skinny gal with the skinny legs while I was over training and not eating some of the right foods that that of course, made me just kinda hold on to the weight and that was part of what Cortisol does. And that's the biggest mistake that I see, that is people over-train and the exercise too long, and so when I come up with the concept and say, Okay, we're gonna switch things and do a little bit different, it's totally against what people believe in and what they've learned. And so now it's just like, we have to kinda change that mindset. And those limiting beliefs that what they believe may be served them years ago, but not any longer, but it's nice that you can see that and then re-direct it and you know, yes, because their body is changing and the same type of intensity and exercise I did 20 years ago, even 30 years ago, is so different than what I'm doing now, it's less... With more results now. So that's pretty cool.

That's really cool. You're a professional, so you can see that there are new names for exercising like CrossFit, we talked about that a little bit, and high intensity interval training. What is that? I hit a high intensity interval training, there's a lot of different new names... I think the big one right now that we're hearing about is CrossFit. Yes, and there's pros and cons with CrossFit because it's adapted with exercise during a lot of functional movies, like a lot of pushing, a lot of crawling, a lot of punching and things that we would probably do throughout the day, like push something, pull on something, we're Crawley moving and grabbing things. I think it's great if you're already in shape, or a marine or a Navy SEAL, a realtor, just a younger person who's been an athlete all their life, but realistically for the individual that's just starting to work out, I wouldn't recommend it because I see a lot of people get injured from a cross-train crossfit training because it's not done properly, and you really have to have a coach, you have to have someone directing you how to do it, but the results are phenomenal. But from the experience that I've seen in my practice, people usually get injured and there's a right way in the wrong way, so CrossFit is awesome, but that's just one, and for me, I probably wouldn't do the pushing the crawling and getting on my knees and crawling all over the place. That's just not my style.

I like more of the interval training, which we were talking earlier how back in the day, we used to call it for like training or now it's more on the interval training... The high intensity interval training. But it's really based on a Tabata-type training, and so there's different times, so to Bois more like short, intense exercise, and the way you start that is, it's like 20 seconds, you're going all out, and then it's 10 seconds you rest, 20 seconds all out. I say, Imagine a dog is chasing you or a lion is chasing you, run for your life, that's the kind of intensity you want to run out, or you're on a bike, you do that for about four minutes by the time you're done, you're just exhausted. You felt like you just worked out for an hour. So Dr. Tabata did a study where he used this type of training with two groups of... They're pretty elite athletes, and he found the ones that did the Tabata type training, the 20 seconds hard, 10 seconds rest, actually, they had a lung capacity had improved, a muscular strength had improved, they had better and more significant gains and those benefits in comparison to the other group that just kind of did the longer type of training, there's also another one most people don't know about that. It's called Body by science. And another doctor, Dr. McGrath, he wrote a whole book on that body by science, and this I would... I think seniors and women would really benefit from it, but also athletes that have injured themselves because it's only four or five exercises that you do, and you're pushing about 80% of your maximal capacity, so for instance, if you're going to work out with the chest press, the cons of this is that you actually need to be in a gym where you have machines, so you have more controlled movement, but you are pushing the machine... The exercise machine have really, really a slow, slow, slow rate, and it last about 90 seconds, so you're only getting about two repetitions out of this, and what you will feel is your muscles start kind of shaking and burning because it's almost like contraction as occurring the entire 90 seconds, but the muscle fibers are contracting at different ranges, and if you do that, maybe twice a week is the max that you need for your workout and your fund, they're finding that the strength gained, muscle Tony fat burning is just as good as some of these other exercises, so wonderful for seniors, wonderful. For women who are a little bit more intimidated about going into the gym, they will have to be strong, and if you do the Tabata Toby by science type trainee, it's amazing. So it's five exercise. Actually, it's the chest press. So it works your upper body, your chest, and there's also the shoulder press, overhead press is another one, lap pull-downs, which is equivalent to doing like chin-ups, and then Loro, which is kind of pulling something works out lower the lower back, and then there's the lay-press, so you're working your lat muscles, your glutes, you're using your hamstrings and your quads, so you're getting a full body workout, and I've had many members that have done that as well, and they can't believe the results, so there's different types of exercises for different times of our life, and you have to kind of adapt to what phase you're in your life, right, and now is this sort of what we had talked about where, as you just said, in different types of phases in our lives, would this fit into the category of, say, not necessarily an hour and a half workout, but maybe in that eight-minute workout or a 10-minute work, it does, and for instance, like my work outs and some of the work I say I prescribe to our members, there are three to four days... That's it. Of their exercise, and I have them... Well, I haven't velika Tabata Trane, and I'm like, Okay, I want you to go to the park or get on the treadmill, and I want you to run as fast as you can, they're like, people look at me like I'm crazy is so... Well, they do that to me when I'm at the gym too, I said, but so many times I walk into the gym and I will see the same person on the treadmill by the time I get to the gym, and by time she leave up the time I leave, this person looks the same. Four to six weeks later, something's wrong, and I get in there and sometimes I'll take a member and I'm like, Okay, I'm gonna show you how to work out, because they'll say, Well, I'm really working out, and I'm pushing 100%. I'm like, No, you should be exhausted. And feel like, Okay, 20 seconds as fast as I can. What should be going to your reminders, are you serious? I have to do this eight more times, so that's the kind of intensity you want to work out it, and it's short and you're done and you just feel fabulous after that, your endorphins relief goes up, not only that, your body will continue to benefit from that in and stay in a fat-burning even after doing those short, intense exercise.

Right. Does yoga fit into this work out... This practice of yoga is more of relaxation, okay, that's one of the things that I use because our mind is always going... Yeah, when our mind is going, it's just like we can't settle down, and then that stress mode kicks in, and we've talked about the hormone cortisol, which is an anti-stress or anti-inflammatory hormone, and so when that's kicking in, it's just promoting on a continuous basis. It will promote weight gain in that stubborn belly fat that a lot of the Women, and even men have a down, and a lot of it is because of... They're just high, high stress in their life, so I think like yoga, it fits in there more to relax a person kind of have that balance 'cause we can't be going... Just go, go, go, go, go all the time.

There has been like that of Wichita balance.

Absolutely, yeah, but what are some of the common mistakes people make with an exercise program, specifically for weight loss, number one is over training, we were talking about the over-training, I think people work out too long, they don't give... Their number two is that they don't give their body enough time to recover, so their body becomes inflamed and the inflammation process will inhibit all the benefits that you gain from exercising. So three is people not getting enough sleep, so during sleeping, that's when anti-aging, that's when Fat-Burning occurs. So they don't sleep enough. eating the wrong foods. I think what gets me is like I watch people come into the gym and they have their Starbucks coffee, their make auto, whatever that I was... I was like, seriously, that's gonna interfere with their bodies of a leader to burn fat. So even just simple things like that. The wrong foods. It's like we quite with... Well, I went to the exercise and I was on the treadmill for an hour. Okay, so you burned 300 calories, that's the equivalent of the two tablespoons of dressing, so it's just that mentality too, so eating the wrong foods because you need food to help build your muscles, and that's the common mistakes, not having enough... High quality protein, not drinking of water.

You need the hydration. That's another problem that I'm running into with patients and, Okay, you need to drink your water... Well, how much... Well, let's go for about half your weight in ounces, are you're drinking plenty of clean clean water, chlorine, fluoride-free water throughout the day as well, and I believe that we need additional nutritional support for exercise as well to just maximize all the benefits of what you're doing in the gym.

I think that's great advice. And reminders too, I love you've had some great advice on this show, doctor, and so thank you. I know we need those constantly and again, for all age groups and men and women alike, so thank you.

And one bonus, when I should say is not challenging yourself enough, your workout should consistently be a little bit tougher than the one before, and we say it's kind of like dating or dating, we're getting to know a person or a new friendship, we're asking all these questions and we're so excited and we're always learning something new about them, exercise should kinda be the same way, you're progressively challenging yourself, learning to do it, to do it a little bit differently, and just, Okay, I'm gonna push a little bit harder. So those are some of the big mistakes that people make to... I said, I think that's the biggest one. Just not challenging themselves enough.

So make sure that it's a little bit tougher than it was the week before.

Good advice. That's right.

When we look forward to having you on again, but in the mean time, you can learn more about doctor on her website, it's Dr. Linda mares dot com, and learn more about how you can stay healthy and get more exercise, we look forward to having you on on our next show.

Thank you, thank you, thank.

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Mother's recommends consulting your health professional for your personal medical condition,