Some of the most efficient ways to exercise are weight lifting about 24 repetitions of each exercise to complete exhaustion and interval training like some kind of sprinting. Lower weight higher repetition weight lifting (meaning about 24 reps) done to complete muscle exhaustion (lift until you can't lift a single time more) can actually build muscle even faster low repetition with a heavier weight. A study on this is here: http://www.plosone.org/article/info%3Adoi%2F10.1371%2Fjournal.pone.0012033 N. A. Burd, et al. “Low-Load High Volume Resistance Exercise Stimulates Muscle Protein Synthesis More Than High-Load Low Volume Resistance Exercise in Young Men,” PLoS ONE, vol. 5, no. 8, p. e12033, 2010. Interval training works so well partly because you move fast turning on more fibers. Each muscle fiber in a skeletal muscle either contracts fully or not at all. You lift heavier weights or move faster by contracting/engaging more muscle fibers. So fast motions in interval training...
This is my recommendation for Swampscott's town development meeting. Swampscott is a small town in beautiful place by the ocean and I would love to be able to walk around town more. Walkable communities are healthier having lower rates of obesity and diabetes, property values are higher because people want to live in walkable communities and there aren't enough of them. To get to a walkable community we need to develop infrastructure for walking and bicycling like more sidewalks and trails. We need to build mixed use higher density living/working/shopping/recreation zones so that people live and work close to things they want to walk to. Higher density mixed use development is made by permitting taller buildings with street level shopping, office and condo living at higher levels. The higher density needs to be offset by more public green spaces which will benefit the entire community more than individual back yards. And higher density living frees up more space for public u...
Varying your exercise is extremely important. Different exercises and sports train different muscle groups and teach different skills. Varying will also help reduce single muscle overuse while allowing you to keep exercising.Variation is important for older people so they don't inflame old injuries and for children to keep from getting the injuries that turn into nagging injuries later in life. Variation of training is really good for children, each sport teaching something different and skills cross over. I coached soccer and taught our soccer team to turn on a dribble with a martial arts turn. There are basics to sports and movement that cut across sports. Also variation keeps children and adults interested and reduces burn out on one thing. For my kids we look for general sports camps and classes instead of just drilling one sport over and over.
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