The American College of Sports Medicine's guidelines for physical fitness is 20-30 minutes of aerobic activity, 3 - 5 days a week, and strength training two days a week working all the major muscles, 8-10 repetitions each. Looking at this prescription, when you already have a packed schedule, can be very daunting--no doubt about it. Here is the good news: You can divide the 20 minutes of aerobic activity. Studies have shown proven benefits from performing aerobic activity for 10 minutes twice a day. For example, 10 minutes in the morning and 10 minutes in the evening. We all know the benefits of regular aerobic activity but let me remind you: improved circulatory system; prevention of Type 2 Diabetes; 50% reduction in cardiovascular disease; improved self-esteem; less depression and anxiety. It is also very gratifying to climb a flight of stairs without sucking wind!
I've been accustomed to spending about an hour at the gym with strength training, but it has not worked for me in the past couple of years. I found myself procrastinating and often skipping my workouts. That is, until I discovered The Power of Ten workout by Adam Zickerman and Bill Schley. (I've had their book for a few years now but was skeptical.) This works for me! I now only spend 20 minutes at the gym and am working twice as hard while there. The workout is basically performing your repetitions to failure in 20 second increments; 10 seconds up and 10 seconds down for each repetition. Weight training is the "key to the kingdom of physical fitness" say Zickerman and Schley, who are stronger proponents of weight training than aerobic training. It's interesting how gradually it has become less about a sculpted body for me and more about the prevention of osteoporosis. It also gives me great confidence to know I can move that heavy box, piece of furniture, and grandchild when he/she comes along.
Don't leave here... Give me 10 more seconds! This is very exciting to me! Research scientists at The Institute of Heart Math have proven that thought from the conscious mind attached to a strong feeling from the subconscious mind creates an energetic pattern or a belief in the heart. It has proven that our hearts are quite literally at the core of the electromagnetic fields (EMF) that communicate with our brains and the cells of our bodies. The heart's EMF is 5,000 times stronger than the brain and measures at least 8-10 feet outside of the body. This powerful EMF of the heart tells the brain which chemicals such as hormones and endorphins to produce in the body at any given time. More precisely our feelings tell our brains which chemicals to produce in the body at any given time. This form of energy informs your brain and each of your cells about your heart state be it happy, sad, excited, depressed, etc. Every time you have an emotionally charged thought from a strong belief held in your heart, your body responds either in healthy or unhealthy ways. And because these heart-based feelings create electromagnetic waves that extend outside the body, science is also saying they influence the energy that forms the atoms of our world. Our inner world literally affects our outer.
Quoting Greg Bradden from his book, The Spontaneous Healing of Belief, "We are speaking to the world around us in each moment of every day through a language that has no words: The beliefs of our hearts. It makes perfect sense that the power to change our bodies and our world is focused in the one place that's long been associated with the spiritual qualities that makes us who we are: the heart." I believe in spending only 10 minutes a day to connect our hearts to an all loving power, God--I AM, we create tremendous healing for ourselves and our world. This can be done through meditation, prayer, art, listening to soothing music, a walk through nature, etc. There is not a perfect way. The perfect way is what works for you in connecting your heart to the power of unconditional Love! The key to the kingdom of Love is connecting your heart to the Creator of All, and allowing this love to permeate every cell of your body flowing forth into the world.
Surely now is the time for each of us to take personal responsibility for what betters the whole. We are mental, physical, spiritual beings gifted with life itself. We are contributing to the whole by what lies within our hearts. Loving thoughts towards ourselves and others are difficult when we do not feel good physically. Loving thoughts towards ourselves and others are difficult, if we do not refrain from the noise of the world and connect our hearts to the power of unconditional Love--God, I AM. Implement The Power of Ten! Take 10 minutes a day to connect your spiritual heart to unconditional love of God, I AM. Take 10 minutes twice a day for your physical heart and other health benefits; take 10 seconds up and 10 seconds down on your repetitions for muscle strength. I do believe more than ever, now is the time.
Copyright, Denna J. Shelton, 2013
I AM Love video clip from TwentyGems series...
