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tim  Posts:29
 Aspiring
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| 03/24/2008 3:45 AM |
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im kinda confused about the zone guidelines for exercise b/cuz in dr. sears' book "a week in the zone" in the anti-aging chapter, he recommends 30 min. of aerobics and 5-10 min. basic strength training every day, as well as a 20 min. stretching program every other day.. however on this website zonediet.com, in the fitness section, if you look at a sample week's workout plan, it gives you aerobics for 22 min. a day, and 9 min. of strengh training every other day, as well as 9 min. of stretching every other day.. so which one should i follow? my daily leg exercises (for my knee) take up about 20-25 min. a day already, and there is only 1 aerobic exercise (step aerobics) which only lasts about 5 minutes. so with 20-25 min. already taken up, i dont want to have to add 25 more minutes of aerobics every day, plus 5-10 min. strength training, plus stretching for 20 min. every other day... on the other hand, i cant follow the sample weekly workout shown in the fitness section because i still have to incorporate my knee/leg exercises... so does anybody have suggestions on how i can incorporate my knee/leg rehab exercises into a workout while still staying within the zone exercise guidelines? i have come up w/ one idea for doing this though, but i dont know if it fits into the zone guidelines for exercise, because i will only be exercising aerobically for 5 days a week and total-body strength training twice a week... but heres my current plan, tell me what you think about it, if it would work in the Zone: 20 min. of knee/leg exercises every day, 7 days a week about 30 min. TOTAL-BODY (empasis added) workout 2 times a week (incorporating my leg exercises into that workout) 30 min. brisk walking 5 days a week (on the days i dont do my total body workout so please help me clear up my understanding of the basic Zone guidelines for exercise and tell me if my current plan fits... thanks =D |
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Cranberrycat  Posts:5313
 Zone Expert

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| 03/24/2008 8:21 AM |
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The recommendations on this website are probably a recommended "minimum". I think that your plan works out just fine! I think 5 days of aerobic work (which is from your brisk walking) is excellent, and then you are also finding a way to work in some strength training (2-3 times per week is good, you don't want to do that daily). Your knee exercises, I assume, is a separate issue, which you probably have direction on doing those daily. Are you rehabbing your knee from an accident or surgery? Just curious. |
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Cranberrycat
We don't own the earth; we borrow it from our children.
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Matt  Posts:306
 Zoner
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| 03/24/2008 12:23 PM |
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I agree with Cranberry, your plan of attack is headed in the right direction.
For my first 6-8 months in the zone we only did walking.
My schedule now is 5-6 days a week with 1 hour mixed cardio and light weight training high rep stuff.
Matt |
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Primitive CrossFit Where Fitness & Nutrition Evolve
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Cranberrycat  Posts:5313
 Zone Expert

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| 03/24/2008 12:28 PM |
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| Thanks, Matt! |
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Cranberrycat
We don't own the earth; we borrow it from our children.
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tim  Posts:29
 Aspiring
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| 03/24/2008 11:01 PM |
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| yeah my knee was from an accident in soccer.. i locked it and it got kicked back... kinda complicated to explain.. xP |
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Cranberrycat  Posts:5313
 Zone Expert

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| 03/25/2008 1:09 PM |
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| Oh, that is fine, I just wondered. Sometimes, knee problems are from arthritis, and others are from injuries. It is a good thing that you are working on rehabbing it, otherwise it could cause you some problems down the road. |
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Cranberrycat
We don't own the earth; we borrow it from our children.
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tim  Posts:29
 Aspiring
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| 03/26/2008 4:47 PM |
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| Oh whoops, i mean i exercise aerobically 20 min. 4 days a week.. the other three days are comprised of 2 days total body strength training and 1 rest day... does 20 min. of brisk walking 4 days a week fit into the zone guidelines of exercise? |
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Cranberrycat  Posts:5313
 Zone Expert

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| 03/26/2008 6:22 PM |
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| Yes, any type of aerobic exercise will fit into the Zone guidelines! Actually, 30 minutes is recommended, but it is not required (some people don't exercise at all, and succeed nicely with the Zone). |
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Cranberrycat
We don't own the earth; we borrow it from our children.
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Sue K  Posts:8672
 Zone Expert

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| 03/27/2008 1:34 PM |
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| Tim, that amount of walking would be considered light activity. The 2 days of strenght work might put you at "Active" depending upon the intensity. You might want to consider increasing the time of your walks to maybe 45 min. if your knee's up to it. |
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sue
Lost 100 lbs 14 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil!
To view my before/after pics and meal photos scroll over this picture and click when the link appears.
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tim  Posts:29
 Aspiring
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| 03/28/2008 1:03 AM |
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| yeah i'll definitely consider extending my walking time to 45 min... the thing is im in high school and i have after school meetings, shooting a film for school, and volunteer work among other things and it will be a struggle trying to do this.. do you have any other suggestions? if you dont, i guess i dont have a choice but to extend the time to 45 min. |
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Sue K  Posts:8672
 Zone Expert

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| 03/28/2008 6:47 AM |
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| Tim, then maybe shoot for a 30 min walk. That's only 10 min more than you're doing now. Maybe you can find time for a longer walk on weekends, like go hiking for an hour with friends or something. It's a struggle for most people to find the time. Maybe think of it like you joined another after school activity. Any aerobic exercise is good for your heart long term, and if you get into the habit of doing it at 14 or 15 years old all the better! |
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sue
Lost 100 lbs 14 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil!
To view my before/after pics and meal photos scroll over this picture and click when the link appears.
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Cranberrycat  Posts:5313
 Zone Expert

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| 03/28/2008 9:23 AM |
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Tim, don't pressure yourself into thinking that all is lost if you don't get in the "minimum" time in. That will just cause more stress. I think that with everything else going on, you can fit in some time here and there, rather than worrying about squeezing in the extra time. A few years back, I was only able to manage 20 min in my day for walking (that was easy, it was up and down my quiet road, and back to home, or sometimes during my 1/2 hour lunch break at work). Then, someone from these forums had advised me to go longer, because I was not benefitting enough from 20 min. Well, doing more meant that I had to re-route my walking route, extend it around one corner and the other, in order to extend my walking time (and that meant going on to a busier road with my kids in tow, or going to another location to walk). Well, I tried, and some days I was successful at getting even 45-50 minutes of walking done. However, I felt as if I was "failing" if I didn't have time to "do it all", and so the days that I didn't have that time, I just didn't do it at all. Now, however, I am able to "forgive" myself and squeeze in a few minutes here and there, and I don't feel pressured to do more than that (and if I do MORE, then I feel even better!) There are several theories on this, but I think that if you do a little here and there, that you will be more successful at becoming active, than if you try to overextend yourself. |
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Cranberrycat
We don't own the earth; we borrow it from our children.
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tim  Posts:29
 Aspiring
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| 04/25/2008 8:46 PM |
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| ok i think now that some of my events are over i have a little bit more time... but while everything was so chaotic (at least to me... wait till i become and adult x) with everything going on, i managed to fit in 20 min. of walking/running every day(and knee rehab) and total body workouts 3 days a week (about 20 min. per workout)... but now i think it will work better if i distribute the total body workouts to 15 min. a day rather than 30 min. every other day... but the thing is, i've read that i have to have rest days in between workouts, so my body can recover, which is what ive been doing in the past... but if i cut the workout in half every day, will i need a full day's rest in between? |
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ActiveForums 3.6
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Dr. Barry Sears is a leading authority on the dietary control of hormonal response. A former research scientist at the Boston University School of Medicine and the Massachusetts Institute of Technology, Dr. Sears has dedicated his research efforts over the past 30 years to the study of lipids. He holds 13 U.S. Patents in the areas of intravenous drug delivery systems and hormonal regulation for the treatment of cardiovascular disease.
A turning point in his research occurred in 1982. That year, the Nobel Prize in Medicine was awarded for discoveries of the role that specialized hormones, known as eicosanoids, play in the development of cardiovascular disease, diabetes, auto-immune diseases, and cancer. Since eicosanoids are only generated from dietary fat, Dr. Sears reasoned that one could apply intravenous drug delivery principles to nutrition in order to control these exceptionally powerful hormonal responses with laser-like precision. In essence, his approach treats food as if it were a drug.
This area of his research led to various patents in the area of hormonal control by essentially using food as an oral drug delivery system to modulate eicosanoids especially for cardiovascular, diabetic, and neurological patients.
The impact of Dr. Sears’ revolutionary work in the dietary control of hormonal response began with the publication of his landmark book, The Zone. Since its publication in June 1995, The Zone has sold more than 2,000,000 hardcover copies, and became a #1 best seller on the New York Times book list. In addition, The Zone has been translated into 22 languages indicating a worldwide response to Dr. Sears’ research. His second book, Mastering the Zone, published in 1997, also became a New York Times bestseller with hardcover sales in excess of 500,000 copies to date. His third book, Zone Perfect Meals in Minutes, published in 1997, quickly became one of the best-selling cookbooks of 1997 and an another New York Times bestseller. The Anti-Aging Zone was published in 1999 and provides the molecular insights into how the Zone Diet can reverse the aging process. The Omega Rx Zone, published in 2002, explores the molecular foundation of chronic disease and how high-dose fish oil can dramatically reverse it. His latest book The Anti-Inflammation Zone discusses how to combat silent inflammation in order to reduce the risk of cancer, heart disease, diabetes, dementia, and many other inflammatory conditions—and how to reverse these conditions if they are already present. To date more than 5 million hardcover copies of his Zone books have been sold in the United States.
His research has elevated food from more than simply a source of calories to being recognized as an exceptionally powerful drug. Because of his revolutionary research, Dr. Sears has been a frequent guest on many national programs such as 20/20, Today, Good Morning America, CBS Morning News, CNN, and MSNBC.
Dr. Sears continues his ongoing research as President of Zone Labs, a biotechnology company in Danvers, MA as well as the President of the non-profit Inflammation Research Foundation in Marblehead, MA. In addition to continuing research on the hormonal effects of food, Dr. Sears has expanded his research in developing innovative dietary approaches to treating cancer and neurological conditions, as well as his on-going work in treating cardiovascular diease and type 2 diabetes.
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I have been taking the Fish Oil for over 3 years now. I am 44 playing hockey and working out. The Fish oil helps with the pain that I get from playing hockey. It greatly enhances my performance on the ice and while working out. I have noticed a big difference in my energy, attentiveness and memory. If I miss a day for whatever reason, I notice a huge difference and it feels like something is missing. Anyway that is my short little story and it comes from the heart.
– Carter B.
I am a nutritionist and Ph.D. doctor of health and nutrition. For Dr. Sears to figure out balancing fat, carbs and protein, is really beyond brilliant. It is a milestone in diet history. I go over people's diet/emotional journals. Mostly all the time, we discover that the fatigue, irritability, unstable emotions were due to the imbalance in their diet. Using the Zone to balance them out, helps control weight, roller coaster emotions and gives them energy. Dr. Sears is so right when he says food is medicine. He has figured out the most powerful drug combination going, called The Zone.
Best and healthy wishes,
– Elaine W., Ph.D., N.C., M.A.
I have a very exhausting job as a flight attendant. I read the "Omega Rx Zone" about 4 years ago and started taking the fish oil. I am 47 and have been flying for 22 years. I am very active, I run and lift weights. But combining lack of regular sleep, a physically demanding job, and irregular eating patterns this job takes a toll on the body. Since taking the fish oil, I have noticed that I do not get exhausted. I get tired, but not exhausted. I stopped taking it for a couple of months and then started taking another company's fish oil. I started getting exhausted again. I came back to Zone Labs and will continue with the fish oil for the rest of my life. I believe in the product and it makes a huge difference in my life. It makes a difference with my running as well. I also bring the bars and shakes with me on the road. It is almost impossible to eat the way I should at work. I haven't found the right secret. At least I have my Zone fish oil, bars, and shakes.
– Kathryn S.
I have been in the Zone, for about 1 month now. I wanted to share with you how wonderful I think this program is. I have been a personal trainer for almost 10 years and actively compete in numerous athletic activities. The Zone program has helped me to achieve a better awareness of my nutritional needs and the results I have seen are amazing! I have lost nearly 13 lbs since I have been in the Zone. I feel more mentally alert, more focused at work, have greater intensity during my training, have made significant strength gains, and just feel better over all. With that said, I would like to thank you for helping me in my quest for "super-health"!
Thank you!
– Rob Y.
I read 'The Zone' and as exactly as I could followed the advice for diet. I noted weight loss progress. Over six months, I lost 33 pounds. One year has passed since then. I have maintained the new weight, guided always by Zone concepts. The Zone is powerful - I have found it fantastic and I am very grateful to Dr Sears.
– Lyn S.
Before I stumbled across the Zone I was weighing close to two hundred pounds and I was depressed. I used to be a gymnast as a young man. I would think, "look at me now," when I looked in a mirror. The day I found 'The Zone' book, I was intrigued and as I read it the science made sense and so, I began to follow the "treatment". I began to lose weight and I was feeling way more energetic. I am forty two years old, I am very active and my weight is down to 162 lbs, 38 pounds lost on the Zone. I cycle, walk, jog, swim and I can now perform some of the more simple gymnastic skills I did twenty years ago...I literally feel like I have turned back the clock.
Thank you!
– Jack J.
I have been on the Zone diet for 7 years. I did not go on the diet to lose weight necessarily; but fairly quickly I lost 25 pounds, going from 190 to 165; from a 36-inch waist to a 32-inch waist. I primarily did the Zone to live healthier. My health is excellent now. I just turned 62 years old. My Zone is my eating lifestyle now; I seldom stray; and I do not miss anything. It is The Good Life.
– Curtis Y.
My wife's doctor told her to read "Enter the Zone" and to do the diet, so I told her I would do it with her. After only one week on the plan we went on a strenuous hike (the first of the year), and when we stopped at our favorite coffee shop on the way home I was able to get out of the car and stand upright and walk into the place without pain or stiffness. The Zone had eliminated all the inflammation that had always forced me to stumble all humped over into the coffee shop any time we skied or hiked all day.
Thank you, Doctor Sears.
– Larry C.
I used to have a lot of knee pain when I walked or ran. I have been taking Omega Rx for almost a year now, and rarely have any pain. I believe it is the anti-inflammation action of the oil. I feel smarter as well. Thanks for developing such a superior oil!
– Joe W.
Prior to following the Zone Diet, my body fat was around 15% and my weight around 153 pounds. No matter what I did, my weight and body fat did not change much. I regularly cycled 20-30 hours per week logging well over 400 miles. That had little impact on body fat or weight. Diet also seemed to have little impact on body fat or weight. Within a couple of months of following the zone diet, my weight dropped rather quickly to 142 pounds and body fat to about 8%. I still regularly cycle up to 20 hours per week (during the summer). I have also started strength training. I eat about 16 blocks per day. I take 3.6 grams of fish oil per day, along with Vitamin E, Alpha Lipoic Acid, CoQ10, and B & C vitamins. I also take GLA, which in my opinion, has significantly reduced fatigue and improved recovery times after exercise.
– Jeremy S.
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All polyphenols have antioxidant properties than can be measured by their Oxygen Radical Absorption Capacity (ORAC), but not all polyphenols have anti-inflammatory properties. The polyphenols in Dr. Sears’ Zone Polyphenol Plus have been carefully chosen to have both.
Polyphenols are the phytochemicals that not only give fruits and vegetables their color, but also help regulate inflammation. In addition, polyphenols also activate the key enzyme (AMP kinase) that helps restore cellular ATP levels. Polyphenols also help regulate the activation of inducible inflammatory proteins (such as COX-2 and inflammatory cytokines).
There are more than 4,000 known polyphenols, and the richest sources are fruits and vegetables. In general, the more color a fruit or vegetable has, the richer the polyphenol content.
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Zone Labs’ Ultra Refined Omega-3 Concentrates are three times fresher and contain less than 1/10th the mercury than what is allowed by the Norwegian Medicinal Standard and European Pharmacopoeia Standard
Zone Labs adheres to the International Fish Oil Standard (IFOS), an independent third party validated laboratory quality standard that is more rigid than any other global standard for purity.
- No company in the worlds runs more tests with IFOS than Zone Labs
- Zone Labs receives a 5 out of 5 star IFOS rating for every batch it tests
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| Standard |
IFOS Standard for a 5-Star Ranking |
Council for Responsible Nutrition |
European Pharmacopeia |
Norwegian Medicinal Standards |
| Peroxide |
< 3.75 meg/kg |
5 meg/kg |
10 meg/kg |
10 meg/kg |
| Totox Levels |
< 20 meg/kg |
26 meg/kg |
NA |
NA |
| Lead |
< 10 ppb |
10 ppb |
100 ppb |
100 ppb |
| Mercury |
< 10 ppb |
10 ppb |
100 ppb |
100 ppb |
| Dioxans and Furans |
< 1 ppt |
2 ppt |
2 ppt |
2 ppt |
| PCBs |
< 45 ppb |
90 ppb |
NA |
NA |
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"IFOS – THE TOP GLOBAL PURITY STANDARD FOR OMEGA-3 FROM FISH"
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Zone Labs products show no detectable lead or mercury when tested down to 10ppb, which is 10 times below the Norwegian Medicinal Standard and European Pharmacopoeia Standard limits.
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Zone Labs products are three times fresher than the minimum allowed by the Norwegian Medicinal Standard and European Pharmacopoeia Standards (based on average peroxide values).
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Zone Labs starts with only wild, small fish from pristine Chilean waters and ends with proprietary validation and testing processes to achieve an IFOS certified 5 star rating.
8-Step Manufacturing Process - Quality Assured
Testing to specification all raw materials, bulk products, packaging material and finished products – always using stringent internal standards and in-process testing.
- Extraction of fish oil
- Winterization – remove limited amounts of saturated fats
- Absorption – remove heavy metals
- Preliminary Molecular Distillation – refining “touch up” to reduce contaminants
- Oil conversion to ethyl esters
- Ethyl ester thermal fractionation – remove additional saturated fats
- True Molecular Distillation – final refining to remove pcb’s and long-chain monoenes
- Rigid Processes – proprietary validation, inspection and encapsulation methods. Independent lab verification of IFOS requirements and certified 5 star rating
No farmed fish. No large fish. Pristine waters.
Zone Labs starts with wild sardines & anchovies fished from cold, pristine waters off of South America where there are less environmental impurities.
A recommended serving of Zone Labs Ultra-Refined Concentrates delivers 8 times more omega-3’s than a typical retail fish oil supplement.
Most fish oil supplements have 30% or less of the healthy omega-3s EPA and DHA, with the remaining 70% of the capsule containing unbeneficial, lesser refined fatty acids that contribute to their bad taste and gastric side effects.
Getting a clinically valid dose of omega-3’s is easy with Zone Labs’ Ultra-Refined Omega-3 Concentrates.
Typical Retail Dose = 300mg omega-3
Standard Zone Dose = 2400mg omega-3
A serving of canned tuna has 12 times less omega-3’s than
Zone Labs Ultra-Refined Omega-3 Concentrates
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Commonly consumed fish and shellfish in the United States
Mercury Source: Food and Drug Administration, FDA 1900-2004, “National Marine Fisheries Service Survey of Trace Elements in the Fishery Resource". Omega-3 Level Source: American Heart Association Website.
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Mercury level
in parts per million (ppm) |
Omega-3 fatty acids
(milligrams per 3-oz. serving) |
| Zone Omega-3 Products |
< 0.01 |
2400 (standard 4 capsule serving |
| Salmon (fresh, frozen) |
0.014 |
1200 |
| Flounder or sole |
0.050 |
480 |
| Pollock |
0.041 |
450 |
| Crab |
0.060 |
400 |
| Scallops |
0.050 |
290 |
| Shrimp |
ND* |
290 |
| Catfish |
0.050 |
270 |
| Clams |
ND* |
250 |
| Cod |
0.095 |
210 |
| Canned Tuna (light) |
0.120 |
200 |
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Zone Labs’ leading product. OmegaRx delivers all of the benefits of Zone Labs’ ultra-refined omega-3 concentrates.
Advantages
- Delivers clinically proven health benefits from the omega-3 fatty acids EPA and DHA*
- Promotes a healthy heart, healthy brain, healthy immune system, healthy circulatory system, healthy joints, healthy moods, healthy triglyceride levels and a healthy pregnancy*
- Combats silent inflammation
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