Here is How I Exercise

Alvin H. Danenberg, DDS Nutritional Periodontist
April 13, 2015



evolution rSometime ago I wrote about the 4 pillars of health. I compared them to the legs of a dining room chair. Those pillars are:

  • Nutrient-dense foods
  • Stress reduction
  • Restorative sleep
  • Efficient exercise


If any one of these pillars is compromised, then overall health would be in danger – just as if one leg of the chair were broken, the chair would be unstable. What happens on a cellular level eventually affects your entire body. Your mouth is intimately and intricately affected by your overall health.


There is significant research that shows (1) how specific methods of exercise are extremely effective in creating the healthiest results and (2) how these benefits might be obtained in the shortest amount of exercise-time.


Here is the way I exercise on a weekly basis to get the most from my workout. For your information, I am 68 years old. Based on your physical well-being, you might choose other exercise programs that would be better suited for you.


Brief and Intense Strength Training:

Strength training builds muscle strength and improves hormone efficiency that allows your body to function optimally. I do four simple movements that take as little as 10-20 minutes a couple of times a week to gain maximum benefit. These basic movements are: pull-ups, pushups, squats, and planks.


I do these four movements twice a week in the privacy and comfort of my home. The only equipment that is necessary is a pull-up bar. I purchased one online and attached it to the doorframe of my bedroom. Here is a source that reviews various doorframe pull-up bars. You also could look up “portable free-standing pull up bars” online to view various manufacturers and models, which could be set up anywhere.


Mark Sisson has created four YouTube videos that demonstrate these movements in a progressive manner from beginner to advanced. Here are links to them:

Pull-up. Pushup. Squats. Plank.


High Intensity Interval Training (HIIT):

HIIT is the ultimate beneficial exercise for your heart, your muscles, your hormones, and your weight. You could perform this once a week for 10-20 minutes in total. You would start with a warm up of 1-2 minutes. Each cycle might consist of (1) 7-30 seconds of all-out-to-exhaustion pedaling on a recumbent bike or sprinting outside, and (2) rest for about 90 seconds to regain your normal breath. This cycle should be repeated for 2-8 cycles. Then, finish with a 1-2 minute cool down.


I use a Nordic Track Classic Pro Skier. It is a cross-country ski machine that is set up in my spare bedroom. Usually I use it once a week for 4-6 cycles depending how I feel that day. I warm up by skiing at a slow pace for 2 minutes. Then, I “ski” at the fastest speed my arms and legs can muster for 25 seconds, which puts me out-of-breath and in an anaerobic state.  Then I rest by skiing gently for 90 seconds. That completes one cycle, which I will repeat until done.


Dr. Mercola has created a video that demonstrates HIIT using a recumbent bike.


Aerobic Exercise

My goal is to exercise about two hours a week doing exercise that will raise my heart rate between 55% to 75% of my maximum heart rate. At that level of effort, I can carry on a conversation while exercising. If I were unable to carry on a conversation, I probably would be in the anaerobic zone of exercising, and that is not where I want to be for this routine. My personal aerobic exercise is riding my Trikke outdoors. It’s great exercise and great fun for me. I try to ride my Trikke (model T78 Deluxe) about 2 or 3 times a week for about 40 minutes. I find the best time of day is just after the sun rises – peaceful and beautiful.



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A Sweet Solution for Dry Skin

evolution rI ride my Trikke every weekend. The model I ride is a T8 Sport. My Trikke is my outdoor fun and exercise.
A Trikke is like two skateboards attached at the front allowing each of my feet to be on the platform of each board. There is a front wheel with a handlebar and a wheel on each of the skateboards on the back. By turning the handlebars from side to side and swaying my hips, I can create forward momentum and movement. I can ride this and steer this all around my neighborhood reaching up to about 12 miles an hour. It’s great fun and great exercise. But that is not what this post is really about.
I have been ridding my Trikke every weekend morning for about 45 minutes starting at sunrise. But, it has been really cold the last few weekends. So, when I ride, the cold air has been irritating the corners of my eyes, drying them out and causing irritation and inflammation.
I saw my dermatologist this past week, and he commented about my dry eyes and the irritation. He suggested a hydrating wash that I was to use twice a day. He gave me a sample. When I read the ingredients, I thought I would be putting a cocktail of chemicals on my already sore eyes. So, I did some research.
I found that a substance that I already had in my kitchen might be the best thing I could use for my eyes as well as the rest of my face. It was naturally antibacterial and extremely hydrating. No chemicals or unnatural substances in this elixir. I would apply it to my face, which I first washed with warm water before applying my remedy. My research suggested that I should place about 1/2 teaspoon of this golden liquid in the palms of my hands and then apply it to my warm, wet face by gently massaging it all around. I should leave it on for a few minutes, and then rinse it off with some more warm water. Pat dry, and I would be done.
To my amazement, my face was soft, and the soreness around my irritated eyes was all gone. Was this magic? Was this an exotic substance that I had to buy from an obscure source? No! It was local, raw honey. Yes, Honey!
Here is a link describing 11 ways to use raw honey for healthier skin, hair, and nails.
Isn’t it interesting what you will learn from a periodontist who is trying to educate you about nutrition and gum health?