In this chapter Dr. Hirsch shows us how to start incorporating more exercise into our routine.  How we have to be careful about getting out
our “comfort zone” so that we don’t begin by setting ourselves up for failure.  Here we learn the different types of energy expenditure (EE) and
how they effect us. 

The first is the BMR (basal metabolic rate) which is what we burn just to maintain our bodies in a listless position, which accounts for
about 60% of our EE.  The second type is thermic effect of food (TEF) which increases the EE in association to the digestion, absorption and
the storage of food and accounts for about 10% to 15% of our daily EE..  The third type is activity thermogenesis (AT).  This third type is
composed of two items, exercise activity thermogenesis (EAT) and non-exercise activity thermogenesis (NEAT).   EAT relates to exercise routines

you take part in to burn calories, lose weight, and have better health.  NEAT relates to normal daily activities such as walking, climbing stairs, getting up

from a chair, doing dishes, etc.  NEAT is comprised of a variety of activities centered on occupation, leisure, and fidgeting.   AT contributes 25% to 30% of the EE for the day.

The importance of understanding the different ways we burn calories so we know how to build an effective exercise routine that will not take
us to far from our comfort zones so that we have a better chance of success with it.  We also can learn how to use our everyday NEAT activities
to our advantage and these are all ready part of our comfort zone so we have a much better chance of using these for our best calorie burning
activities.

This chapter gives us a list of neat activities and way to increase their calorie burn and improve our health.  Then there is a place for you to
list your NEAT activities so that you can see where you can add to them and make them more effective in burning more calories without pushing
you to far out of your comfort zone.  Next Dr. Hirsch talks about EAT activities and the importance of exercise and how it not only is good for
us but how it makes us feel good to do exercise because of the endorphins and hormones they release.  Exercising builds stonger bones and
muscles, gives us higher energy levels, and delivers better sleep patterns, all of these improve our lives in endless ways.

The exercise plan in this chapter requires no special equipment and can be done in less than 20 minutes a day.  There are 4 main groups which
we choose one exercise from each and start off slowly.  He then tells us how to increase the intensity by building on these.  We then get a 5th
group to add to the routine to add more intensity and add more to our workouts.  We are told to start each session with a short warm up and
a short stretching period for a cool down and there are some stretches included with demos for doing them.

Dr.. Hirsch concludes this chapter by letting us know he understands how hard it is to carve time out of our busy routines and tells us how
important it is to find “me time”.  These minor changes will have major effects on our lives for a long time.

Stay tuned for the final chapter of putting it all together!!! 

Below are pictures of my Wii fit and exercise games and my grandson Travis bowling.

 

 

1. Cristopher Witters Says:
   March 24th, 2010 at 6:43 am

   Excellent! If I could write like this I would be well happy. The more I read articles of such quality as this (which is rare), the more I think there could be a future for the Net. Keep it up, as it were.

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