Exercise and the Lymphatic System

Exercise has many benefits. It increases metabolism, tones muscles, improves circulation and joint range of motion (ROM). Whether you are running, walking, lifting weights, or cycling, muscles are contracting and relaxing. Those muscle contractions might just be accomplishing more than you think.

You may or may not have heard of peripheral heart action (PHA), but PHA may be the most important reason to exercise. When a muscle contracts, blood is trapped within the muscle where the oxygen in the blood is quickly used up to convert glycogen into the energy needed for the muscle to contract. When the muscle relaxes, the venous blood is released carrying toxins and acid away and newly oxygenated blood flushed into the muscle.

It is the very act of muscle contractile and relaxation that make up PHA. For example, if a soldier stands at attention for too long, he will eventually pass out. Why? Because, the heart isn't designed to pump blood efficiently through the body alone-it requires muscle movement. Without movement, it is difficult for the venous blood to release its toxins into the lymphatic system to ultimately exit in urine and perspiration.

What is the lymphatic system? Lymph is a clear fluid that rids the body of toxins. Dead cells, fat, viruses and particles of undigested food that seep through the stomach wall, to name a few, are carried away by lymph. With T- and B-Lymphocytes, lymph is one of the first lines of defense for the immune system. The most common example of lymph cleansing is the common cold. Your lymphatic system is hard at work keeping you immune from toxins and disease.

By now you are probably wondering what this all has to do with exercise. More than you would think. By way of muscle contractile, the valves in the lymphatic system open and close allowing the lymph fluid to move the toxins through the body and eventually exiting through perspiration and urine.

One of the most popular methods of lymphatic health exercises is rebounding. By bouncing up and down on a rebounder, you push the fluids against the one-way valves placed throughout the lymphatic system. When these valves open, they allow the lymph fluid into the next chamber. Then as the muscles relax, the valves close until the next contraction.

Nearly all exercise helps to move lymph fluid as it travels through the body, but rebounding is considered the most effective by far. There is another way. An effective and well thought out circuit training regime can give you great benefits in regards to lymphatic flow as well as cardiovascular fitness.

Developed by Dr. Robert Gajda, a former body building champion, The PHA exercise system can answer all your fitness needs: strength and conditioning, cardiovascular fitness and lymphatic exercise. The PHA, designed for the more experienced exerciser, should be used with caution. If you feel any pain or become light headed, stop immediately and call your physician.

The system is based on sequencing multiple sets of three to four exercises per sequence. Each sequence starts with a primary exercise, (some examples: squat, bench presses, leg presses, jumps, military press), a secondary exercise, (some examples: lat pulls, rows leg extensions, hamstring curls, hip extensions), a recovery exercise (abdominals, low back, calves, tibialis) and isolation exercise (biceps, triceps).

Perform each sequence in order then repeat one or two times depending on how many sets you want to perform before continuing on to the next sequence. (I recommend starting with one or two sets of each sequence and no more than four sequences per workout). Perform no fewer than 10 and no more than 15 repetitions per movement. As your body adjusts to the system, you will be able to work in any rep range needed depending on whet your goal is.

Sample sequences: Squats, Lat Pull, Spinal Extensions, Tri Push Down.
Bench Press, Hamstring Curls, Calf Raises, Dumbbell curls
Military Press, Leg Extensions, Dorsiflexion, Tri Extension
Leg Press, Seated Rows, Abdominals, Bar curls

Along with the terrific health benefits that can be derived from using a PHA, this system can bring a welcomed change when you're looking to spice up your program.

Remember, the sky is the limit. With a little imagination, peripheral heart action can take your workouts to the next level. Always check with your doctor before starting this, or any exercise program.

Robert Bresloff
I offer a full scope of fitness solutions. My Total Fitness Concepts Exercise System deals with rehab, sports and otherwise, strength and conditioning and wellness.
No website as of yet.

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Some Exercise Mistakes You Need to Avoid

A lot of people are prepared to commit to their workout plans just to achieve the fitness goals they want. However, many also lose hope and motivation easily because of the lack of successful results even after several months of exercising. While getting a good and toned physique requires time and proper exercise, you also need to assess your fitness plan carefully to ensure that you're doing the training right. Here are some exercise mistakes you need to avoid to help you improve the effectiveness of your workouts.

Doing everything but exercise at the gym.

Sure, it's ideal to socialize when you go to the gym or even do your routine run every morning at the nearby park. However, if you focus too much on the socializing, you may soon realize that you are not really doing that much hard work. Keep the conversations to a minimum and limit your other activities when you go to the gym. You can always socialize later on after your workout, or even concentrate on reading your favorite book after you're done using the exercise equipment.

Not stretching or warming up.

You don't just prepare your mind for an intensive workout ahead. More than anything else, it is your body you need to prepare for a physical activity. Even when you are tight on time, make sure to do some stretching exercises and warm-up routines to keep the blood and heart rate pumping. This is also ideal to avoid muscle injury and the usual muscle soreness after you exercise.

Getting stuck with your old routines.

Been feeling too lazy to work out lately? It's not only about the lack of motivation; it may also be because you're starting to lose your interest because of the repetitive routines. Anything that you do repetitively every day can surely become boring after some time. To ensure that you are getting the most out of your workouts, make sure to challenge yourself every time. Change the kinds of exercises you do, or even opt for heavier weights or more reps. Introducing variety to your workouts does not only help you keep the interest alive; this can also help your body avoid hitting a plateau in your fitness journey.

Not eating properly before or after working out.

Investing in proper nutrition is very essential to help you achieve your fitness goals. You may be able to do your workout routines, but this only lasts for a while if your body is not properly fueled. Take time to assess what your body needs depending on your goals. Your workout nutrition can be dependent on your particular body type, your fitness goals, and what works well for you. This includes planning the types of food you eat, amount of serving, and even the time ideal to consume the food.

In order to maximize the effectiveness of your workouts, get started on assessing your fitness plan and changing those exercise errors you usually make.

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The 5 Best Leg Exercises

1.) Squats- These are great for developing hips, glutes, quads and hamstrings strength. Also if you are bearing a load they are very beneficial in developing core strength, stability and upper body strength. There are many great variations to the squat. Professionally, I recommend people master the body weight squat and the technique before progressing to weighted squats. The next progression in my opinion should be the front squat as that is most functional. Back squats are good too but not absolutely necessary like many power lifters and extremists might want to claim on their t-shirts and Facebook walls. I'll write an article soon on the reasons why and why not to do back squats.

2.) Dead lift- These are a tremendous exercise for developing the posterior chain muscles and the entire lumbo-pelvic-hip complex, and they can be done with barbell, hex-bar, dumbbells or kettlebells. The heavy barbell deadlift is another great movement that is unfortunately over emphsized by many power lifters and extremists. All things in perspective, folks. Learning this movement requires proper training and doing it a barbell may not be for you. You can do it just fine with dumbbells and kettlebells, both of which are my preference when it comes to function and posture. Most my clients perform this movement with light/moderate weight for their body type and we move slow, controlled with proper posture position and core brace. Seek some help from a qualified professional on these folks. And be a student.

3.) Stiff Leg Dead Lift- I recommend these specifically for developing the glutes, yet it has similar benefits as the regular deadlift. All things pretty much the same except their is less bend in the knees. Note that the knees are no straight or locked, but they are stiff. Another name for this is the Romanian dead lift. A great variation and one I use quite often in my practice is the single leg romanian dead lift. Incredible for developing balance and strength in the lower body and core!

4.) Lunges- An excellent movement for training our body unilaterally (one side at a time). Lunges are imperative for every routine. They work on glute, hip, quad, ankle and core strength/stability. My recommended lunge is the standing reverse step lunge. Often time people do a forward step or walking lunges, but without proper training and technique this is a recipe for injury. There is less risk in a reverse step. Furthermore, being able to hold the lunge position for a length of time is vital. Practice static holds and train your body to be strong in that bottom position of the lunge.

5.) Supine Bridges (hip extension)- these can be done on the floor or on a swiss ball whereas swiss ball bridges are the progression. Supine hip bridges are great for improving glute strength and teaching hip extension. This exercise is a must for those people with tight hip flexors, which with 90% of Americans having "sit down" jobs makes this movement even more of a priority. Sitting for extended periods of time will cause short and tight hips flexors.

These five workouts are my Top picks for the best lower body exercises. Do not replace these lifts with anything, but you certainly should add your favorite auxiliary lifts to go along with them.

Your exercise program should be based upon your body's own specific needs after a careful biomechanic assessment, best done by a fitness professional. And due to technology these days, working with someone like me even if you are out of town is still effective through video analysis.

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Rex Causey is a leading authority on holistic health and fitness living, an Author, Speaker, Private Trainer and Fitness Coach. He holds a Bachelor degree in Exercise Science (w/ Physical Education certification) and minored in athletic coaching. He is a certified strength and conditioning coach, certified TX Physical Education teacher, specializes in science based functional exercise, and has been a personal trainer, nutrition consultant, sports coach for 7 years.

Rex is married to a beautiful woman, has three rowdy boys and enjoys basketball, good food, power lifting, and spending time with his family.

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