We learn a lot about how our body functions by looking at our early ancestors. They spent much of their time gathering food and hunting game. Berries, tree nuts, seeds and game and fish make up their diet. Medical studies show that such a "Paleolithic diet" helps with health and wellness as compared to the heavily processed foods we now eat. But let's expand our understanding of Paleolithic man beyond his diet. How did our ancestors stay physically fit?
If hunting and gathering were the primary ways Paleolithic man got the food needed to survive, then they engaged in two types of activity: slow, steady, non-strenuous activity, and sudden, maximized effort. Picking berries and chasing a rabbit. At no point in their existence do we see any evidence of moderate, sustained physical activity. They were not doing aerobics or a long, moderate run on a treadmill.
Cave
One of the effects of physical exercise on the body is to release the hormone cortisol. Long term release of cortisol, as in lengthy moderate exercise, ends up breaking down tissue. But with high intensity exercise the body counteracts cortisol by releasing testosterone and anabolic growth hormones. These latter two hormones aid in muscle growth. (It should be noted that women do not need to worry about bulking up, but will instead see toning and firming.)
It is also very important that our body get enough rest to rebuild the muscle tissue. Our early ancestors did not have electric lighting to artificially cut into their sleep patterns. Rest is key for the proper hormones to be released that cause the body to rebuild itself.
Exercise also needs to mimic the natural range of motion of what the body is designed to do. This prevents over-extension and tearing which may lead to tearing and sprain type injuries. Exercise should be based on natural movements that are faster or have more resistance than typical. Sprinting and lifting a barbell come to mind as examples of natural movement exercises.
Looking at our Paleolithic ancestors, we find an excellent blue-print of a workout program that will provide whole-body fitness, prevent injury, and maximize health. High intensity, natural motion exercises coupled with plenty of rest are what the body needs.
You can read a longer analysis of these principles at http://www.completecarewellnesscenter.com/a_common_sense_paleolithic_approach_to_exercise.php
Paleolithic or "Cave Man" Exercise Cave
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