Exercise: Aerobic Guidelines and Diet

According to leading biochemists, the best way to improve your cardiovascular system is by interval training: 

Take your resting pulse, exercise for 90 seconds, and then sit still until your pulse returns to its initial, resting pulse rate.

Repeat seven of these “intervals” by gradually increasing the intensity and then gradually decreasing the intensity of your 90 second sessions. The leading physiologists agree that 90 seconds of exercise before a rest is the optimal time. Resting between intervals allows your heart to improve the ability to recover from the onslaught of free radicals during exercise. (See Below for Comprehensive Explanation)

Food Before Exercise:

Eat a “fist-sized” portion of protein and carbohydrate 1-2 hours before and after exercising.

Food After Exercise: Avoid large meals right after exercising.  Take some carbohydrates or glucose wafers within 15 minutes of the end of exercise to build glycogen (and reduce its breakdown.)

You must eat, including protein, within three hours of exercise to avoid a breakdown of muscle.

Supplements for exercise

Creatine: Loading dose 10 mg for one week then 5 mg before strength training

Whey powder for amino acids and glutathione

NADH and/or Glucose tablet: Glucose tablet or carbohydrate to build glycogen (and reduce its breakdown by decreasing cortisol levels) within 15 after exercise

Branched chain amino acids before and after exercise

HMB can reduce muscle damage after muscle-building exercise.

Ribose may possibly replenish nucleic acids for ATP (energy of the cell)

Insulin can drive amino acids into muscle, so there some who try to “spike” insulin levels after a workout.

Addendum: Interval TraIning and the Lifewaves Development:

The ability of your heart rate to vary—Increasing significantly when you perform peak exercise—Is a marker of your cardiovascular health. Now researchers are demonstrating that the best form of aerobic exercise is “interval training.” This is when you exercise hard for 90 seconds and then allow time for your heart rate to normalize. You do sets of five to ten intervals for an exercise session. As you can see by graph 4 below, interval training (in this particular program, the “Lifewaves, International” format,) can significantly improve your cardiovascular health.

Let’s first look at some examples of unhealthy heart rate variabilities during a 24 hour period:

Graph 1 – This graph represents what we call a “Reversed Circadian Rhythm.”  Instead of metabolically peaking during the late afternoon hours, individuals with a Reversed Circadian Rhythm peak in the morning and often feel tired and withdrawn in the afternoon.  Having this type of Rhythm is indicative of a disruption of the internal synchrony and organization of the physiology – the opposite of health.

Graph1Graph 2 – This graph represents what we call a Low-Flat Circadian Rhythm.  This represents a chronically depressed physiological state.  Individuals with this type of rhythm are lacking in physiological coherence and they often lack energy, yet have trouble sleeping.  This is perhaps the most common change in the Circadian Rhythm as we age – a fractal of the max heart rate.


Graph 3 – This graph represents what we call a High-Flat Circadian Rhythm.  Individuals who have this type of Circadian Rhythm are physiologically stuck in a state of chronic stress – like running a marathon constantly.  This type of change in the Circadian Rhythm is commonly found in individuals with high demand lives, like executives.


Graph 4 – This graph represents the progression of individuals over time after joining the LifeWaves® Program.  Regardless of your Circadian Rhythm when you begin, our program is designed to change your Circadian Rhythm into a more healthy, dynamic, and variable pattern so you feel awake and energetic during the day, and sleep soundly through the night – resulting in a more coherent, organized, and healthy physiology.



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