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A
60-Second Shortcut to Vitality
Dear Friends,
The following article describes the use of isometric exercises
for controlling hypertension, high blood pressure, physical rehabilitation
and greater longevity. The recommended isometric exercises presented
are very similar to the Yogoda, or Energization, Exercises developed
by Paramhansa Yogananda in 1917. What's unique about this article
is that it verifies the physical benefits of the Energization Exercises.
The 20 Part Body Recharging is the primary exercise given by the
doctor, who developed these exercises in his medical practice.
He eventually did a scientific study and had his finding published
in leading medical journals in the 70's and 80's. I hope you'll
enjoy the article and see how it validates, on some level, what
we teach and practice at Ananda. I'm happy to discuss this
article more with anyone who would like to.
Sincerely,
Ram Smith, (Meditation and Yoga Instructor at Ananda's
Expanding Light Yoga Retreat)
A 60-Second Shortcut to Vitality
By Stefan Bechtel
- Prevention Magazine, February 1983
Shown to help fight high blood pressure, Dr Broino Kiveloff's
simple exercise program may even keep age at bay.
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What manner of beast, the Sphinx asked Oedipus, walks first on
four legs, then on two, then on three? Oedipus, the Greek hero
of legend, finally came up with the answer. It was man himself
who began life creeping on all fours, later learned to walk upright
on two legs and during his declining days hobbled along on a third
leg, his cane.
The old riddle is a clever one. But life isn't really that simple
or certain. Not everyone is destined to become a "three-legged" person;
some carry on to the last unsupported by anything but their own
vitality and zest for life. And medical detectives, probing the
deep mysteries of human aging, have begun to show that many more
of us could hold back the "inevitable" decline of old age. It ruins
the riddle, but it's terrific news.
How does a person take action against age? There are many ways,
but one takes less than a minute a day, costs nothing and can be
learned almost instantly. It's been shown to help fight high blood
pressure, the major risk factor for heart attacks, stroke and kidney
disease, and now its inventor believes it can also retard aging
by the same mechanism.
"There are thousands of theories of again," says Broino Kiveloff,
M.D., associate chief of rehabilitation medicine at the New York
Infirmary - Beekman Downtown Hospital. "This is a new one-the best
one!"
Dr. Kiveloff himself is a testament to the method he's been practicing
daily for the past 18 years. Though he won't say how old he is,
he will say he's been practicing medicine for 55 years. And his
grip is still firm, his skin hardly wrinkled, his mind quick and
sure. As a 76 year-old painter who's also been practicing the method
puts it: "One feels so much more energetic - you feel a surge of
energy immediately, almost like jumping off the floor!" What
are they doing? Lets take a look.
When Dr Kiveloff came to New York from Poland in 1960, he began
specializing in rehabilitation medicine, the art and science of
helping people regain their ability to live normally after a disabling
illness or injury. At the New York Infirmary he began working with
Olive Huber Ph.D., professor emeritus in the department of physiology
at Hunter College, who became the co-developer of the technique.
Among the first patients Drs. Kiveloff and Huber treated were
several suffering from intermittent claudication, limping or server
pain in the legs when walking. Their pain caused by constriction
of the tiny arteries in the limbs, at the far edges of the vascular
system. To help increase the peripheral circulation through these
beds of small vessels, the doctors devised a system of brief, daily
isometric exercises, which earlier research suggested might do
the trick. (Isometric or static exercise means muscle tension without
movement such as pressing your arm against a doorframe.)
One early patient was 77 years-old female doctor who was an avid
hiker hill climber until intermittent claudication brought her
hikes to an abrupt halt. She could walk no further than one or
two blocks without pain. On examination, the doctors found she
had a history of coronary disease and high blood pressure. They
put her on their isometrics program, and after a few weeks her
pain while walking began to gradually fade away; it eventually
disappeared completely.
But something else happened, too: Her blood pressure fell from
180/90 to 150/76. (The first figure is the systolic pressure, or
the heart's contracting phase; the second figure is the diastolic
pressure, or relaxing phase. Normal blood pressure for a healthy
young adult is 120/70.) Exploring further, the researchers found
that isometric exercise raised the temperature in the hands - indicating
that peripheral circulation was indeed being increase. They
even found that it could reverse the constriction of arteries caused
by smoking .
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Isometric exercises fight age by improving peripheral circulation,
Dr. Kiveloff maintains. Also, he says, 'It makes people happy.'
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'Enemy Number One'
Could this technique also be a safe reliable way of lowering high
blood pressure for the more than 20 million Americans who suffer
from it? "Enemy number one," as Dr Keveloff refers to hypertension,
is often the grim prelude to heart disease - the leading cause
of death in the United States.
Drs. Kiveloff and Huber designed a study to test their isometrics
program on 22 volunteers. Seven of them had normal blood pressure,
and 15 were hypertensive. Seven of the 15 hypertensives were also
taking drugs to help control their pressure.
Not surprisingly, while actually doing the exercises all the volunteers
showed an increase in heart rate and blood pressure. But
after five to eight weeks of regular daily isometrics, blood pressure
dropped significantly among the hypertensive volunteers. The eight
hypertensive people who were not taking any drugs registered drops
in systolic pressure of from 13 to 25 percent and diastolic pressure
dropped 2 to 27 percent. The five people who kept on taking
their medication while they did the exercises experienced smaller
declines: Systolic pressure went down 3 to 18 percent, diastolic
dropped 2 to 15 percent.
Two of the study subjects did the exercises instead of taking
their medication. For them, blood pressure dropped down to normal
and stayed there. The seven subjects with normal blood pressure
were unaffected by the exercises (Journal of American Geriatrics
Society, December, 1971).
There were some "free bonuses" to the program as well: Many of
the volunteers reported that they felt fitter, more energetic and
noticed improvements in their posture, muscle tone and general
appearance. So have many of the hundreds of people who've written
Dr. Kiveloff about their success with the program, as he's gone
about "spreading the word" through medical journals and the lay
press over the past 10 years.
One man we talked to that been restricted to a salt-free diet
and put on medication after his doctor discovered his blood pressure
was 160/95. Every three months for the past seven years, he had
to go to the doctor for blood tests and other checkups on his progress.
But after five to eight weeks of isometrics, his pressure fell
to 120/80 and he discontinued the medication (though he still avoids
salt, he says, because he learned to like the taste of saltless
food). "It's so much more wonderful than taking medication," he
told us. "You have to go to the doctor only when want to!"
An executive nearing 65 told us he hadn't missed a single day
of isometrics since he started seven years ago, and his blood pressure
has stayed at 130/70 (down from 185/105). "I'm in awfully good
shape, fit and flexible, and this is the only regular exercise
I get," he told Prevention Magazine.
A diabetic hospital technician started the exercises 14 years
ago after discovering her blood pressure was up to 195/90. It dropped
to 140/70 in short order, she told us, and today ( at the age of
56) it's still there. "The exercises have really, really helped
me, but they're the kind of things you have to keep doing every
day. Last year I stopped doing them and my blood pressure started
going right back up again," she says. She notes the exercises have
other benefits, too: They help relax her before bed, help relieve
the numbness that sometimes settles in her hands and help cure
headaches. Isometrics, she believes, have "given me a new lease
on life."
What is this extraordinary program? It's simple--though
it's important that it be done correctly. The most important thing
is to breathe normally doing isometrics. Also, observe the time
limit: six to seven seconds for each exercise. In medical jargon,
the program's full name is "brief maximal extensive isometric exercise," Dr.
Kiveloff points, with the emphasis on brief. By counting aloud
to easily keep track of your time and you can also maintain normal
breathing.
Here's how you do it:
• Stand in a relaxed position, arms hanging loose.
Don't clench your fists or bend your elbows or joints.
• Tense all your muscles at the same time as tightly
as possible, while breathing normally and counting aloud to six.
You might try tensing each muscle group separately -- legs, arms
chest, abdomen, face -- and then try tensing them all at once. When
you do, you should feel an immediate surge of warmth all over your
body.
• Relax and rest for a few seconds.
• Repeat the exercise twice more.
• Do this three times a day (try morning, noon and
night).
And that's all there is to it. Dr. Kiveloff told us he's begun
doing the exercises four or five times a day for added benefit.
And, he added, though the original study was done with people exercising
in a standing position, it can be done sitting or even lying down.
Generally, he says, it takes six to eight weeks to produce a significant
drop in blood pressure (if your pressure is elevated to begin with),
with the long-term benefits growing over time.
(If you are presently under a doctor's care for high blood pressure,
you should consult your doctor before discontinuing any medications
or beginning an exercise program.)
Taking Up Arms Against Age
But what does this have to do with aging? Everything in the world,
Dr. Kiveloff maintains. He explains his theory this way: "The human
body is like a plant. When there is not enough moisture it withers;
when the blood supply to the body tissues and vital organs is impaired
a loss of vitality, early aging and cardiovascular diseases follow."
So aging is a process that begins with impaired circulation, a
constriction of the vessels that supply oxygen and nutrients to
tissues and organs and carry off waste. A person's age, he adds,
is not something that's determined by the calendar. "The main cause
of early death--cardiovascular and cerebrovascular decline--can set
at any age," he says.
Crucial to a healthy cardiovascular system is good peripheral
circulation. In fact, blood pressure is directly related to peripheral
circulation, since the greater the resistance to blood flow through
those tiny, far-flung vessels, the harder the heart has to pump
to push the blood through, and the higher your blood pressure.
The process known as "cardiovascular adaptation"--or the way a race
gets easier the longer you train for it--is largely a matter of
improved peripheral circulation, Dr. Kiveloff says.
A sound cardiovascular system also requires adequate reserves
of blood properly distributed through the body, he says. Normally
the muscles store some 40 to 50 percent of the body's total supply.
Yet aging affects blood-storing muscle fiber, replacing it with
connective tissue, which can't store blood nearly as well.
Isometrics, Dr. Kiveloff maintains, attacks all these problems
at once. It's been shown to dramatically and reliably improve peripheral
circulation. It improves and maintains muscle tone and muscle bulk,
delaying the conversion of muscle fiber to connective tissue and
thus protecting the proper balance of blood reserves though the
body. And it checks the steady upward creep in blood pressure that
usually accompanies age, which can lead to serious and often fatal
complications.
Along the way, Dr. Kiveloff says, you take up arms against again
other ways: Good peripheral circulation helps prevent wrinkle,
for example. Improved posture aids your overall health and fights
off one of the classic signs of age: stooped shoulders. And enhanced
sense of well-being so many people report goes a long way toward
keeping a youthful spring in your step.
Dr. Kiveloff told Prevention Magazine his original study has never
been seriously challenged by other researchers. Yet surprisingly
little additional work has been done to clarify or confirm it.
One recent Danish study seems to support his work, however. Over
a period of nine weeks, nine healthy men performed isometric exercises
(knee extensions) while their blood pressure and heart rate were
monitored. At the end of the study period, two minutes of isometrics
produced a lower heart and blood pressure than it had at the beginning
of the study (American Journal Cardiology, February, 1979).
Dynamic or moving exercises such as jogging also" generally have
favorable effect on blood pressure," according to Howard Hartley,
M.D., director of cardiac rehabilitation at Brigham and Women's
Hospital, in Boston. Dr. Hartley told Prevention Magazine that
in his own studies of people with hypertension, a decline in blood
pressure occurred after several weeks of jogging. "Generally speaking," he
told us, "the higher the resting blood pressure, the greater the
response to conditioning."
Asked about the lack of follow-up studies on Dr. Kiveloff's work,
Dr. Hartley said, "There's not a lot of enthusiasm among doctors
about recommending isometrics to people who are prone to coronary
disease, because it has the potential for being very stressful
exercise."
Yet Dr. Kiveloff maintains that he's seen no side effects--such
as irregular heartbeats, dizziness or discomfort--in anyone doing
the exercises properly. In fact, he points out a study of 140 patients
with known or suspected coronary artery disease concluded
that isometric exercise alone is much less likely to produce myocardial
ischemia (shortage of blood to the heart) than vigorous dynamic
exercise ( Chest, April 4, 1975).
In his office at the rehabilitation center at the New York Infirmary,
Dr. Kiveloff leans back in his chair. Despite all the publicity,
he tells a visitor, he' never made a penny for his isometrics program
except the payment for one magazine article. Why does he go on
teaching and talking about it, despite the lack of financial reward
and some resistance from the medical community? The visitor asks. "Because
it makes people happy, you know." And then he smiles.
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