The autonomic nervous system is hardwired into the lymphoid organs such as the spleen, thymus, lymph nodes, and bone marrow that produce the body’s immune response. Growing evidence is showing that immune function is regulated in part by the sympathetic division of the autonomic nervous system.

Subluxation is the term for misalignments of the spine that cause compression and irritation of nerve pathways affecting organ systems of the body. Subluxations are an example of physical nerve stress that affects neuronal control. According to researchers, such stressful conditions lead to altered measures of immune function & increased susceptibility to a variety of diseases.

Inflammatory based disease is influenced by both the nervous, endocrine, and immune systems. Nerve stimulation directly affects the growth and function of inflammatory cells. Researchers found that dysfunction in this pathway results in the development of various inflammatory syndromes such as rheumatoid arthritis and behavioral syndromes such as depression. Additionally, this dysfunctional neuro-endo-immune response plays a significant role in immune-compromised conditions such as chronic infections and cancer.

Wellness based chiropractors analyze the spine for subluxations and give corrective adjustments to reduce the stress on the nervous system. A 1992 research group found that when a thoracic adjustment was applied to a subluxated area the white blood cell (neutrophil) count collected rose significantly.

In 1975, Ronald Pero, Ph.D., chief of cancer prevention research at New York’s Preventive Medicine Institute and professor in Environmental Health at New York University, began researching the most scientifically valid ways to estimate individual susceptibility to various chronic diseases. He has conducted a tremendous amount of research in this area that includes over 160 published reports in peer reviewed journals.

Pero and his colleagues discovered that various DNA-repairing enzymes could be significantly altered following exposure to carcinogenic chemicals. He found strong evidence that an individual’s susceptibility to cancer could be determined by these enzymes. Lack of those enzymes, Pero said, ‘definitely limits not only your lifespan, but also your ability to resist serious disease consequences.’

Pero was fascinated by the relationship cancer-inducing agents had on the endocrine system. Since the nervous system regulates hormone balance, he hypothesized that the nervous system had to also have a strong influence on one’s susceptibility to cancer.

To support this argument he found a substantial amount of literature linking various kinds of spinal cord injuries and cancer. Pero found that these injuries led to a very high rate of lymphomas and lymphatic leukemias. This understanding led Pero to consider Chiropractic care as a means of reducing the risk of immune breakdown and disease.

Pero’s team measured 107 individuals who had received long-term Chiropractic care. The chiropractic patients were shown to have a 200% greater immune competence than people who had not received chiropractic care, and a 400% greater immune competence than people with cancer or serious diseases. Interestingly, Pero found no decline with the various age groups in the study demonstrating that the DNA repairing enzymes were just as present in long-term chiropractic senior groups as they were in the younger groups.

Pero concluded, ‘Chiropractic may optimize whatever genetic abilities you have so that you can fully resist serious disease…I have never seen a group other than this show a 200% increase over normal patients.’

Kent, Christopher. Models of Vertebral Subluxation: A Review. Journal of Vertebral Subluxation Research. August 1996, Vol 1:1. Pg 4-5

Sternberg EM, Chrousos GP, Wilder RL, Gold PW. The stress response and the regulation of inflammatory disease. Ann Intern Med 1992; 117 (10):854

Brennan PC, Triano JJ, McGregor M, et al. Enhanced neutrophil respiratory burst as a biological marker for manipulation forces: duration of the effect and association with substance P and tumor necrosis factor. J Manipulative Physiol Ther 1992; 15(2):83

By Dr. David Jockers
Source

A new study marks the first time that the number of chemicals to which pregnant women are exposed has been counted. Virtually all pregnant women in the U.S. carry multiple chemicals in their bodies. This chemical load includes some banned since the 1970′s, as well as others used in common products such as non-stick cookware, processed foods and personal care products.

Researchers analyzed data for more than 160 chemicals and detected polychlorinated biphenyls (PCBs), organochlorine pesticides, perfluorinated compounds (PFCs), phenols, polybrominated diphenyl ethers (PBDEs), phthalates, polycyclic aromatic hydrocarbons (PAHs) and perchlorate in 99 to 100 percent of pregnant women.¹

Chronic childhood diseases linked to exposure to toxic chemicals in the environment have been surging upward, costing the U.S. almost fifty-five billion dollars a year. There are three thousand high-volume chemicals used today; for roughly half, there is no basic toxicity information publicly available. For the past six to eight years, national surveys have found these chemicals present in the blood and urine of practically everyone in the U.S.² If a baby is exposed to numerous toxic compounds in utero, changes may occur that either directly cause cancer, or lengthen the period of sensitivity to carcinogens, therefore making the child more susceptible to cancer, and other diseases, later in life.

Babies today, are actually born at considerable risk due to the toxic load of their mothers. One study by the Environmental Working Group (EWG) found that blood samples from newborns contained an average of 287 toxins, including mercury, fire retardants, pesticides, and Teflon chemicals. 180 of those toxins cause cancer in humans or animals, 217 are toxic to your brain and nervous system, 208 cause birth defects or abnormal development in animal tests.³

About seventy-five thousand chemicals are regularly manufactured and imported by U.S. industries, three thousand of which are high-volume chemicals, meaning over one million pounds per year are produced. In short, chemicals are virtually everywhere, and we’re all exposed, pregnant women being no exception. It’s disturbing to know that humans are being bombarded with toxins at all, but it’s even more concerning when it’s revealed just how extensive the exposure is to those carrying our most precious cargo.

Toxicity reveals another piece of the autism puzzle.   On January 31, 2011, researchers at the International Child Development Resource Center reported that autistic children showed a five hundred percent increase in mitochondrial dysfunction compared to children without autism. Mitochondria, the “powerhouse” of your cells, generate the ATP necessary for cellular signaling and growth, processes that must take place in order for you to function properly and express health.⁴ What’s causing this mitochondrial damage linked with autism?  “Toxins, oxidative stress, inflammation, and decreased levels of antioxidants,” says Dr. Daniel Rossignol, M.D., the study’s head researcher.⁵

So what is a practical way to reduce this toxic load? Use glass containers for food, use natural cleaning products, eat organic pesticide free produce, buy natural hygiene products, drink filtered or bottled water, limit the use of medications and vaccines as much as possible due to the toxic ingredients, and get adjusted by your chiropractor.

Because these newer chemicals cannot be metabolized by your body, it’s also necessary to do something every day to boost the body’s own detoxifying pathways and processes.  The body’s own natural detoxifying agent is glutathione.  Gluthione is also a super anti-oxidant that reduces oxidative stress and inflammation in the body.

Under the kind of intense exposure you get today, you get what’s called “glutathione wasting.”  For example, children with autism were shown to have only fifty percent of the normal level of glutathione in their blood stream.  To rebuild glutathione and support your cells, we’ve made available Daily Detox.  You’ll need this or similar products to truly fend off today’s toxic onslaught.

As all function and detoxification is ultimately under control of the central nervous system, your Maximized Living doctor will also recommend an evaluation of your spine and nervous system to get the effects of a toxic world under control.

Schedule an appointment for you and your family on Monday February 14th for our ValenSpine’s Patient Appreciation Day evaluation.

Millions suffer with disc problems every day. Many just suffer with the problem or take a medication to cover up the pain and agony that associates the problem – low back pain, sciatic pain, and numbness and tingling. A herniated disc is a disc in the spine that pushes out and puts pressure on the nerves coming out of the spine.  The question almost never solved nor uncovered is what caused the disc herniation in the first place!  The accident or fall or injury forces the disc to herniate, but what physically happens to cause this?

If you were to look at your spine from the side it should have three 45 degree curves in it: one in the neck, one in the mid-back, and one in the low back. The three perfectly symmetrical curves help to support and hold up your body and to absorb the impact of everyday life. Without these curves, your spine becomes unstable. The most common area of disc herniations, the low back, should have a 45 degree curve.  If that curve starts to straighten out it is like straightening out a banana with it’s peel on. What happens to the banana? It smashes. That is exactly what happens to the discs, which are in between every vertebrae in your spine.  A slip or fall, or constant bad posture, or too much improper lifting, etc. cause that curve in the low back to decrease and straighten out.  As the curve straightens, more and more pressure is put on the discs. Eventually the discs cannot take it anymore and finally one will give. The discs bulges out like a squeezed balloon. This bulging presses into the near by nerve and makes it extremely irritated, hence all the pain.

So, most of the time the problem isn’t the herniated disc, it’s the loss of the structure in the spine.  A surgeon will go in, scrape off the bulging disc so it stops irritating the nerve.  But, does that fix the problem? No, the banana is still mashed, you just cleaned up the banana mush that was spilling out of the peel.  This quick fix type of patchwork is why up to 50-90% of back surgeries fail within 5 years, and then new patchwork needs to be done!¹ If you constantly patch the holes in your car’s tires and never realign them, what happens?  A blow out!  Now that’s a dangerous way to live.

Too many people in agony from herniated disc pain learn about this condition the hard way: after the suffering has already began.  The pain is so debilitating at times that many feel the only pathway to relief is to cut. But surgery is not the answer. The majority of back surgeries fail.² The return of the pain after back surgery is so common it has a special name: Failed Back Surgery Syndrome (FBSS). FBSS often entails chronic pain, sleeplessness, anxiety, depression, and de-conditioning.³ In addition it also increases one’s risk of developing peripheral artery disease, diabetes, and autoimmune disorders. These people are left with a further damaged spine, additional pain, less money, and the original unresolved problem. Most devastating of all, if not properly addressed, disc herniations keep people from doing the things they love to do with the people they love to do them with.

Maximized Living doctors have an excellent track record with herniated disc sufferers. Why? Because rather that masking the signs and symptoms of the problem, we address the root cause, by using the latest techniques available to correct spinal curves, straighten the spine from front to back, and strengthen postural muscles.

From Maximized Living Blog.

People often associate chiropractors with the aches and pains of adults, and rarely think of very young individuals as potential patients. More and more young people are being introduced to this practice, however, and not only to relieve an aching neck or back. Chiropractic for children is often a good way to prevent or avoid certain kinds of physical problems that can follow them into adulthood.

The main focus of this treatment method is proper spinal alignment. Because the spine houses our primary pathway for nerves, bones that are not sitting properly can pinch those nerves, leading to pain and dysfunction in various areas of the body. Infants can experience spinal misalignment as early as the day they were born.

From the beginning, the process of being born can put a great deal of pressure on the neck and spine, and compresses the bones. This is all a natural part of being born, but is not without hazards. Early stresses on the spine can lead to discomfort later. In addition, babies learning to crawl and walk have the opportunity for injury or spinal stress due to falls and other common childhood factors. A chiropractor can help correct these problems.

An infant who cries excessively can not explain exactly where he or she hurts. Often, the cause is colic, which may be relieved in some instances by spinal adjustment. Successful treatment will allow the child to sleep more easily at night, and can reduce crying during the day.

Parents sometimes worry that an adjustment for a young child will be painful. While it is true that some adult treatments can be vigorous, a chiropractor treating children will use much less aggressive methods specifically tailored to the needs of a small child, not simply a smaller adult. An office visit will be not be risky or painful, and in fact will likely reduce the discomfort a youngster may already be experiencing.

By the time kids are in elementary school, many already suffer from adult-sized problems such as back pain, headache, chronic irritability, nervousness and excess fatigue. When these problems can’t be avoided or eliminated by lifestyle changes, a spinal adjustment will often help the pain. In addition, the physical stress of carrying a heavy backpack full of books and supplies may cause misalignment.

Early visits can also catch some problems before they have a chance to develop into something more serious. Scoliosis, or curvature of the spine due to misalignment of the vertebra, is one example. When caught in its early stages, it can be corrected more easily, and early visits to the chiropractor may pay dividends in good health later on. Chiropractic for children is an excellent addition to early health care and pain prevention.

It’s a new year.  January calls many back to a workout routine for the first time in months.  On average only one in three Americans exercise regularly, but this month that number annually increases.¹ So to help you this year, remember this:  When you exercise may have as much to do with your results and reaching your goals as much as anything else.

Fact: Exercising first thing in the morning gives optimal benefit!

There are two huge benefits of exercising first thing in the morning:

1. It gets done!  Obstacles get in the way as the day goes on, and many put off exercise for other responsibilities.

2. The benefits of exercising before your first meal of the day are numerous.

According to a recent study published in the Journal of Physiology, working out on an empty stomach puts your body at a huge advantage. The report concluded that participants who exercised in a fasting state, or with no food, helped them burn fat and become more resistant to weight gain.  Other participants of the study did not see the same results.  In fact, those who ate a carbohydrate rich breakfast and exercised later actually gained weight instead of becoming weight loss resistant.²

One of the explanations for how this fat burning process occurs involves your nerve system.  More specifically, your sympathetic nerve system controls all fat burning.  The sympathetic nerve system is activated by exercise and lack of food. Additionally, it’s been shown that working out this way will improve the secretion of good hormones – just like our Maximized Living type of exercise is designed to already do.

A small percentage of people may experience negative symptoms including dizziness, nausea, or fatigue from working out on an empty stomach. When starting this routine, it may be necessary to eat something small before a workout.

Along with exercising first thing in the morning on an empty stomach, the right type of exercise is just as important.  Start exercising smarter, not longer.  Maximized Living doctors are trained in cutting edge information on the right type of exercise – pure surge training, also known as burst training.  Not only is it the right type of exercise to lose weight, it also takes literally minutes to do.

Exercising and the right type of exercise routine is only one piece of the puzzle when losing weight.  Register for the upcoming Maximized Living Makeover on January 15th in your area to learn more about this type of exercise.  You can also go to your Maxinized Living doctor’s website and watch about Surge Training.

Source: Maximized Living Blog

“I’m just falling apart.”

“It’s just part of life….”

Unfortunately, we hear these cliché lines all too often. Getting old surely includes more pain, more sickness, more drugs, and more surgeries, doesn’t it? As people get older, their bodies become more susceptible to diseases and ailments as they neglect their health and their eyes are no exception. According to the National Institutes of Health, fifty percent of eighty year-olds have an age related eye diseases in the United States. Diseases like macular degeneration, glaucoma, cataracts, and sight loss associated with diabetes are on the rise. Imagine not being able to see your spouse or grandchildren during the last years of your life. Maximized Living is here to help and prevent this from occurring to you and those you care about. Acting now to prevent this situation is easier than you may think.

A new study published in the journal of Ophthalmology confirms consuming omega-3 fatty acids helps maintain eye health and protects against age related eye diseases. Participants of this study who ate higher levels of omega-3 fatty acids had much less macular degeneration and eye disease than those who did not consume adequate amounts of healthy fats.1

This is great news! However, it’s also important to point out something that these researchers often miss. Today’s diet has an inadequate amount of omega-3 and an excess of omega-6. This imbalance causes poor health at nearly all levels – including your eyes. So, adding omega-3 is important. But, what you need is not simply more omega-3. What you need is the right balance of omegas. This has been addressed in our Perfect Ratio Omega that you can get from your local Maximized Living doctor.

Along with eating healthy fats like omega-3s, routine exercise, proper detoxification, a positive attitude, and most importantly maintaining a properly functioning spine and nerve system will keep you on track towards an amazing life and future!

Maximized Living Perfect Ratio Omega is the perfect solution to keep you and your eyes healthy! Buy yours today at the front desk!

Source

We don’t use the word “sick” in our ML homes or offices. It is a bad label. You’re not a victim. If you’re not feeling well, don’t call yourself the victim of disease. Take responsibility for whatever caused you to get into that state, make the necessary changes, and allow your body to heal itself.

We had a patient who came to us absolutely certain she was stuck with all of her health problems. She felt powerless against her host of diagnoses. There was lupus, migraines, fibromyalgia, and related hormonal issues. Yet there was a clear connection between her lack of commitment to being well and the symptoms she was experiencing.

I encouraged her that she could heal. But, she really believed in her medical diagnosis. She really believed she was “sick.” Finally I said, “If I put my head on your body and as a result started treating your body like it should be treated, what would happen?” She got it. She immediately said, “I would get well.” She took responsibility, dropped the victim mentality, and no longer considered herself damaged goods. The discipline she needed quickly followed.

As you look at our weekly lifestyle recommendations, consider the need to renew your mind daily.  You’re valuable. Why would you treat yourself any differently than you would a valuable race horse, sports car, or professional athlete?  How would you feed something that complex with that much worth?  Would you maintain them?  Manage them well?  Do all you can to make sure they perform at their peak?  Of course you would!  You wouldn’t want to ruin something so valuable in this market!

By giving you 5 critical “Essentials” for living, we’re showing you a path that makes your body a winner.  We don’t say “sick” – we say, “expressing symptoms.”  This makes you ask the question, “What can I do to get better?” or “How can I boost my immunity to guard myself from illness in the future?”  A much more powerful position to take than, “My darn four year old keeps bringing bacteria back from pre-school,” or “We’re playing pass the virus at our house.”

Our families of committed patients rarely struggle with illness.  If they do, they get back to the 5 Essentials:

#1 – Get your mind right about restoring health instead of ‘treating” symptoms with     even more hazardous drugs
#2 – Get adjusted – extra if necessary
#3 – Get back to quality foods that heal instead of man made foods that cause congestion
#4 – Get moving
#5 – Consider what toxins – sugars, caffeine, alcohol, cleaners, medications, etc., may have helped to lower immunity and create too heavy a toxic burden

Your body is the actual most valuable item you have in challenging, chaotic times like these.  Invest in it, honor it, value it, and it will give you the return you’re looking for.  Fight for your health so you don’t end up fighting for your life!

Source

“The era of antibiotics is coming to a close. In just a couple of generations, what once appeared to be miracle medicines have been beaten into ineffectiveness by the bacteria they were designed to knock out.”

The effectiveness of antibiotics depends on how antibiotics are used — how well drug use is managed in clinical practice and outside of it. But some 70 percent of American antibiotics — tens of millions of pounds of drugs each year — is used in animal feed.

According to Time Magazine:

“The European Union banned routine use of antibiotics in animal feed years ago because of evidence about its drug-resistance consequences for humans. Now the U.S. Food and Drug Administration is recommending the same for the U.S. as well, for the same reason. But for now the practice continues.”

Source: Mercola.Com

Linda Bacon, Ph.D, dreads swimsuit season, but not because she has anything against the beach.

Instead, the California-based nutritionist fears what the season brings: scores of otherwise health-conscious citizens who subject themselves to deprivation diets (like the Master Cleanse) or intense exercise regimens, often in blazing hot weather, to look slimmer in revealing clothes.

Many unwittingly end up harming their health — and possibly even their hearts.

“Early June and January are the two times of year people do crazy, desperate things to get thin fast,” says Bacon, a nutrition professor at the City College of San Francisco, California, and the author of “Health at Every Size: The Surprising Truth About Your Weight.”

“They go on fasts, yo-yo diets, detox programs, and ‘cleanses’ without realizing that there are serious consequences to weight loss and nutrient restriction.”

That crash dieting doesn’t work and can be dangerous is a message that gets lost in the national clamor over rising rates of overweight and obesity.

Thinking of trying a lemonade fast or cabbage soup diet? Here’s what to keep in mind if fitting into your skinny jeans or your Speedo is high on your summer agenda.

Crash diets may harm your heart

Cardiologist Isadore Rosenfeld, MD, a professor of clinical medicine at Weill Cornell Medical College, in New York City, and author of the forthcoming “Doctor of the Heart: A Life in Medicine,” opposes crash diets (less than 1,200 calories a day) and detox plans like the Master Cleanse.

The Master Cleanse involves consuming a mixture of water, lemon juice, maple syrup, and cayenne pepper — and nothing else — for several days.

Health.com: America’s healthiest superfoods for women

He says these very low-calorie regimens are based on the false theory that the body needs help eliminating waste.

Research suggests rapid weight loss can slow your metabolism, leading to future weight gain, and deprive your body of essential nutrients. What’s more, crash diets can weaken your immune system and increase your risk of dehydration, heart palpitations, and cardiac stress.

“A crash diet once won’t hurt your heart,” Dr. Rosenfeld says. “But crash dieting repeatedly increases the risk of heart attacks.”

Bacon adds that long-term calorie-cutting can eventually lead to heart muscle loss. “Yo-yo dieting can also damage your blood vessels. All that shrinking and growing causes micro tears that create a setup for atherosclerosis and other types of heart disease,” she says.

Chip Stinchfield, a 55-year-old shop owner in New Canaan, Connecticut, has experienced the cardiac effects of dieting firsthand. On the advice of friends, he went on a Master Cleanse for days and exercised vigorously. Another time he ate nothing but cottage cheese, beets, and peanut butter. Both were “quick, easy fixes” that helped him drop up to 10 pounds fast.

But both diets also gave him shortness of breath, heart palpitations, and “the feeling like I was going to have a heart attack.”

Under pressure from his family, who thought his dieting might disable or kill him — like many extreme dieters, Stinchfield kept his doctor in the dark about his radical habits — he eventually went back to sensible eating.

Beware of fad diets

Experts have known for decades that extended crash diets can be dangerous — especially when the diets become a fad.

In the late 1970s, an osteopath named Robert Linn published “The Last Chance Diet,” a best seller that advocated a miraculous “liquid protein diet.” Following the lead of their favorite celebrities, millions of people bought quarts of Dr. Linn’s liquid formula and embraced the diet (or one of many copycat versions), averaging just 300 to 400 calories a day.

The diet seemed to work wonders — some people reported losing as many as 10 pounds a week on the formula. But then the news of sudden deaths began to trickle in.

Health.com: 6 diet trends you should never try

An investigation led by the Food and Drug Administration turned up nearly 60 deaths among liquid dieters. Although some of the deaths occurred in people with underlying diseases such as atherosclerosis (and therefore could have been coincidental), government researchers who examined otherwise healthy dieters who died of ventricular arrhythmias found that the pattern of deaths suggested “the effects of protein-calorie malnutrition on the heart,” including atrophy of the heart muscle.

Experts have since tried to pinpoint the dangers of crash diets (technically known as “very low calorie” diets). Shortages of potassium, magnesium, and copper have been suggested as possible causes of the arrhythmias seen in crash dieters, and studies have also found that the diets can cause a drop in blood pressure and sodium depletion.

The true extent of the risk posed by crash diets is unclear, however. Much of the research has been conducted in obese people — a population that can actually benefit from these extreme diets — and in most studies the health of the participants is carefully monitored.

Experts stress that very-low-calorie diets should only be followed with a doctor’s supervision. But crash dieters are more likely to consult their friends than a doctor — which can get them into trouble.

Brooke Robertson, 23, learned these lessons the hard way. Last spring the Auckland, New Zealand, mom reportedly suffered a minor heart attack after she lost 100 pounds on a diet of Red Bull and the occasional fistful of dry cereal.

Despite the international publicity, Bacon doesn’t think desperate dieters will consider Robertson a cautionary tale. “There’s absolutely no benefit to fasting or detoxing,” she says. “Extreme diets are simply bad for you and they don’t work. But every year people engage in magical thinking.”

How to lose weight — safely

If you’re overweight, slimming down is critical for your overall health. Even moderate weight loss can lower your risk of developing heart disease, diabetes, and some types of cancer.

But it’s important to lose weight safely, which usually means slowly: Most experts recommend dropping just 1 to 2 pounds a week. And despite what some brand-name diets claim, the best way to do so is to exercise regularly and stick to a diet that limits saturated fat and sugars and emphasizes fruits and vegetables, lean meats and fish, and whole grains.

“The key to losing weight is a combination of diet and exercise,” says Dr. Rosenfeld. “One alone will not do it.”

There are three types of exercise:

• Strength/Resistance Training
• Cardio/Aerobic Training
• Flexibility/Stability

Strength/Resistance Training

The primary hormone response invoked by strength and resistance training is elevated levels of Human Growth Hormone. This hormone is essential for fat mobilization. It also signals fat burning enzymes and aids in muscle mass development. HGH levels are raised most during sleep, in direct proportion to exercise intensity during your workout.

Strength training will improve your glucose tolerance and increase insulin receptor sensitivity. This will help your body become a fat burner, rather than a sugar burner. This type of exercise also creates a bigger metabolic after burn than aerobic training, while also increasing fat free muscle, bone density and metabolism.

Cardio/Aerobic Training

There are many benefits associated with cardio and aerobic training, but also many negatives. Cardio training will lower your resting heart rate, lower blood pressure, keep your brain young by increasing circulation to the brain and aids in detoxification by stimulating the lymphatic system.

But long distance cardio training decreases testosterone levels, decreases the immune system post exercise, and raises stress hormone levels (cortisol). Increased levels of cortisol stimulate the appetite, will increase fat storing and slow down or inhibit exercise recovery.

So how do we get the benefits without the negatives? Burst train to burn fat.

What is Surge Training?

Surge training involves exercising at 90%-100% of your maximum effort for 30-60 seconds in order to burn your body’s stored sugar (glycogen), followed by 30-60 seconds of low impact for recovery. This causes your body to burn fat for the next 36 hours to replace your body’s vital energy (glycogen) stores.

You only need to do 4-6 sets of 30-60 second bursts 3 times a week to see marked changes and improvements. More is not always better–make sure you have days of rest.