Exercise

Coastal Medical Clinic - Myrtle Beach, SC.

HEALTH TOPICS

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Low Testosterone in Men: Increase Risk of Death

Health Benefits of Fish Oils

Bio Identical Hormone Therapy

What does a high reverse T3 mean?

Fitness & Bodybuilding Nutritional Plan - Sample

PreDiabetes

Metabolic Syndrome and PreDiabetes

Menopause and Hormone Replacement

Menopause

What does a low DHEA mean?

Urinary Freuency, Urgency and Incontinence:

Hypoadrenia (a.k.a. Adrenal Fatigue)

Gastrointestinal Health

Autoimmune Hypothyroidism: Hashimoto's Thyroiditis

Exercise

Estrogen Dominance

Daily Program for Adrenal Recovery

Adrenal Fatigue

Dental Health

Biography: Allen Smolenski, M.D.

Daily exercise is also an important part of your Anti-Aging program. Exercise can accomplish many things for you including the opportunity to socialize while providing a sense of pleasure and accomplishment that can be immensely rewarding. Aerobic exercise such as jogging or use of a treadmill, elliptical or stationary bike 3 to 4 times a week for 30 to 45 minutes per session will give you a good cardiovascular workout and help you maintain a healthy weight by burning fat. However, by adding resistance training three to four times a week you will maintain good muscle strength and tone that will not only make you look and feel great but will also protect you from injury while simultaneously increasing your metabolic rate. Don’t underestimate the importance of this aspect of your exercise routine. A recent study showed a direct relationship between lifespan and muscle mass and strength.

A desirable routine is 30 minutes weight resistance training followed immediately by 30 to 45 minutes cardio. You should work each major muscle group once a week such as Chest/Triceps on Day 1, Legs on Day 2, Shoulders on Day 3 and Back/Biceps on Day 4. Choose 3 or 4 exercises per body part and select a weight that allows you to complete 3 sets of 15 to 20 repetitions until failure. Rest no more than a minute between sets. Focus on good form and increase the weight slowly as you make strength gains. Your goal is to achieve a dull ache in the muscle at the end of your workout. If you need a more structured program we will help you find a personal trainer who can make a huge difference especially to get you started.