Archive for category Natural Exercise

HumanaNatura’s Seventh Edition

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By Mark Lundegren

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I’m pleased to announce that the new seventh edition of HumanaNatura’s programs and primary website are now all live and ready for you to review. Go to HumanaNatura to see the updated materials.

Long planned and almost a year in development, I am delighted to have the new materials up, and to see how far HumanaNatura has come since the first generation of our programs went online, way back in 2002.

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HumanaNatura’s Seventh Generation – Better, Broader & More Interactive

I’ve written about the program and website changes in several of our community newsletters, when the seventh edition was in its planning and development stages. In case you missed these, and now that everything is live, let me recap what has changed, beginning with substantive changes and then highlighting secondary refinements:

> Personal Health Program (link) – HumanaNatura’s core natural health program has been extensively re-written, with numerous substantive changes, many editorial alterations for improved readability, and the addition of hundreds of inline research cites for further reading. Key substantive changes to the program include:

– Overall – new emphasis of the ecological health benefits of the HumanaNatura approach

– Our Past – discussion of the ecological harmony of earlier hunter-gatherer life; exploration of the history of human population levels, natural population dynamics and sustainability, and natural birth control; discussion of natural alpha-cycle and beta-cycle functioning (an idea from my recent first book, The Seven Keys Of Natural Life)

– Natural Eating – discussion of the environmental benefits of the HumanaNatura diet; inclusion of yogurt (but not milk and cheese) based on its potentially favorable ecological health impacts and at least neutral personal health effects for many people; greater emphasis on green eating and the goal of a low BMI score; discussion of bacterial flora health; discussion of the naturalness of cooked starches and the moderated role they can plan in a modern natural diet; inclusion of intermittent, partial, and water fasting as options within a natural diet Read the rest of this entry »

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HN’s October Health Challenge!

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It’s October, and whether this means fall or spring where you are, it’s a great time of the year to begin new things and challenge yourself to be happier, healthier, and more fulfilled in the weeks and months ahead.

If you are ready for a challenge that will help you to achieve all these things, and maybe more, HumanaNatura’s October Health Challenge and HN-100 Natural Fitness Program may be just right for you. HN-100 is a free, step-by-step health program that gets results and introduces you to all four of our lifelong natural health techniques.

NL HN 100 Snapshot

Our challenge? It’s for you (and maybe a friend) to begin HN-100 this month and see the program through to the end. As the name suggests, HumanaNatura’s HN-100 Program is a 100-day fitness plan that familiarizes you with our transformative natural health system in a structured and incremental way. You may find that HN-100 strikes a perfect balance of essential fitness guidance and gradual exploration of your unique long-term health potential.

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Walking Versus Running

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By Mark Lundegren

mark-2When discussing the HumanaNatura natural health system with others, I am often asked why we advocate walking over running in our Natural Exercise technique.

For many of us, running seems like real exercise, while walking is, well, just walking. And this is especially true if we envision short walks on flat walkways, as opposed to long ones on hilly footpaths.

Still, it is true that, step-for-step, walking is clearly less intense, and seems less like exercise, than running – and than many other aerobic activities. But ironically, it is exactly because of this quality that walking proves superior as a health promoter, especially across many people and over time.

Walking RunningIn practice, walking – including hiking – is a more natural and, for many of us, more naturally enjoyable human activity, compared with running and other forms of intensive exercise. For people overall, walking offers greatly reduced risks of injury, is easier to sustain as a practice in our lives, and is far more likely to be practiced on a lifelong basis. Walking is also flexibly practiced and requires no special equipment. For all these reasons, the case for walking is pretty strong.

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HN’s April Health Challenge!

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It’s April, and whether this means spring or fall where you are, it’s a great time of the year to begin new things and challenge yourself to be happier, healthier, and more fulfilled in the weeks and months ahead.

If you are ready for a challenge that will help you to achieve all these things, and maybe more, HumanaNatura’s April Health Challenge and HN-100 Natural Fitness Program may be just right for you. HN-100 is a free, step-by-step health program that gets results and introduces you to all four of our lifelong natural health techniques.

NL HN 100 Snapshot

Our challenge? It’s for you (and maybe a friend) to begin HN-100 this month and see the program through to the end. As the name suggests, HumanaNatura’s HN-100 Program is a 100-day fitness plan that familiarizes you with our transformative natural health system in a structured and incremental way. You may find that HN-100 strikes a perfect balance of essential fitness guidance and gradual exploration of your unique long-term health potential.

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HumanaNatura Gear Lists

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When first beginning to use HumanaNatura’s Natural Exercise technique, we often have many questions, especially when regular exercise is a new practice in our lives. One common and recurring area is needed gear and equipment, especially as we turn to all-day and multi-day walking and backpacking.

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The sample gear lists we have provided below summarize typically needed equipment – first for our calisthenics exercises and then for walking at the basic, intermediate, and advanced levels. Please use the lists for guidance, but do make changes based on your personal needs and circumstances .

Please also note that we normally recommend fitness clothing made from synthetic fabrics, due to their superior performance and often modest cost, and especially as your Natural Exercise practice progresses to the intermediate and advanced levels. Read the rest of this entry »

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HN’s October Health Challenge!

Visit HumanaNatura                                    Follow Us On Facebook

It’s October, and whether this means fall or spring where you are, it’s a great time of year to begin new things and challenge yourself – to be happier, healthier, and more fulfilled in the days and weeks ahead.

If you are ready for a challenge that will help you achieve all these things, and perhaps more, HumanaNatura’s October Health Challenge and HN-100 Natural Fitness Program may be for you. HN-100 is a free, step-by-step personal development program that gets results, by introducing you to all four of HumanaNatura’s transformative health techniques.

NL HN 100 Snapshot

Our October challenge? It’s for you (and maybe a friend) to begin HN-100 this month and see the program through to its end. As its name suggests, HN-100 Program is a 100-day fitness plan that familiarizes you with our comprehensive natural health system in a structured and incremental way. You may find that HN-100 strikes a perfect balance of essential fitness guidance, rapid health impact, and steady exploration of your long-term health and quality of life potential.

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A Four-Minute Workout!

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By Kurt Boyd

Are you spending a lot of time at the gym but not seeing the results you want?  Maybe you want to get in better shape but can’t find time to go to a gym?  What if you could get great results by working out only 4 minutes each day, 4-5 days week?  And what if you could do all the exercises at home without buying any equipment?  You can.  This article will teach you how.

Tabata Interval Training

Tabata interval training is a highly effective training protocol designed to produce exceptional results in a very short period of time.  Ifact, in just 4 minutes, you can get a rigorous strengthening workout that will improve your fitness performance, build muscle, and burn fat.

Tabata interval training is very simple.  Perform 20 seconds of maximum intensity calisthenics exercise followed by 10 seconds of rest. Complete 8 sets of exercise and rest over the course of 4 minutes.  These 4 minutes are of course challenging and intense, but can yield better results than many longer duration workouts.

The Science

In his ground-breaking study, Dr. Izumi Tabata had two groups of athletes perform one of two exercise regimes for 6 weeks, and then compared the results.  The first group exercised for 60 minutes, 5 days per week at an intermediate intensity.  The second group exercised in the short but very intense intervals I described (8 rounds of 20 seconds of exercise, followed by 10 seconds of rest, for a total of 4 minutes).  After the 6-week study period, Dr. Tabata found:

  • Group 1 improved their aerobic capacity by 9.5% but realized no improvement in anaerobic capacity
  • Group 2 (the high-intensity trained group) improved their aerobic capacity by 14% and their anaerobic capacity by 28%

Later, a 2007 study in the Journal of Applied Physiology found high intensity interval training (HIIT) increased fat burning capacity in women after only 7 sessions over a 2 week period. In 2009, another study found that men performing HIIT doubled their metabolic rate and increased glucose and fatty acid oxidation (burned fat) for three hours after exercising.

In 2013, Dr. Michele Olson found that a 4-minute Tabata routine of jump squats burned 13.5 calories per minute, (5 times the calories burned in the average cardio workout) and doubled the subjects’ metabolic rate for 30 minutes after the workout ended.

Exercises In Tabata Interval Training

A variety of exercises can be performed, but they must be compound movements that activate a lot of muscle mass.  So think squats, not calf raises.  Bodyweight exercises like squats, sit-ups, and push-ups can be done as well as full body movements like burpees, sprints, and jumping jacks.  You can also use weighted movements like deadlifts or power cleans.  And you can mix and match exercises depending on your fitness goals.

In all cases, please be sure to check with your doctor before attempting Tabata interval training.  Remember to start at your own pace and increase the intensity as you are able.

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