ILLUMINATION Book Chapters
Joyful and Effective Workouts — Chapter 2
In the book titled “Powerful Life-Changing Hacks That Truly Transformed My Life” by Dr. Mehmet Yildiz
Summary of Chapter
Exercise is not just for the body. Fitness is also essential for the mind, heart, and soul. Every cell in our organs, including the heart and brain, needs movement to survive and thrive. Workouts affect our genes and cause epigenetic effects.
I want to start this chapter by highlighting the importance of exercise, as my unique workout regime significantly impacted my transformational goals.
Before you stop reading this chapter, bear with me for three minutes. Your perceptions may change. The activities I shall introduce to you here do not require pain to gain. They give you pleasure and not the masochistic variety 😉.
I am not here to preach and tell you to go to the gym every day and sweat for hours carrying dumbbells. I will not ask you to get up at 5 AM and rush for a swimming session.
Instead, I introduce enjoyable and convenient workouts that anyone and everyone can do at home. Thus, I named this chapter “Joyful Workouts.” What could be joyful about training and exercise? I answer this question by sharing my story.
Upon entering a new trampoline fitness center years ago, I experienced a light-bulb-going-off-in-my-head and eye-opening moment.
My 12-year-old son was fascinated and dragged us to the center every day. This boy has grown into an adult with excellent muscle build and balance.
He made us so curious when he was jumping and laughing with his other kids. I took the plunge and joined them. It was terrific fun. Reliving my childhood was my first positive experience with the trampoline.
Time passed so quickly with collective joy in the center. A one-hour session seemed to pass in one minute.
My heart rate was significantly elevated. I checked it from my smartwatch. The session put me into an endorphin-enriched euphoric state.
After the jumping session on the trampoline, my night was extra pleasant. I experienced flawless sleep for the first time in my life. Something magical entered my stressful world.
With this awareness and enthusiasm, I kept jumping with the kids. The laughter and positive energy in the air created bonus benefits for my stress. I learned to be in the moment in the middle of joy with kids.
Regular use of this simple activity substantially increased my fitness.
After a while, the dream ended with disappointment. We couldn’t go to the center anymore. His extracurricular activities and educational commitments got in the way.
Besides, my ever-increasing work activities and my wife’s social commitments created a problem. I dearly missed the fun. I was reluctant to go to a children’s center as an adult without taking a kid with me (both embarrassment and others might think disgusting thoughts of me in this crazy world).
I brainstormed about bringing this fun activity to my life again. One day, serendipitously, I saw an advertisement on YouTube featuring a trampoline company in the USA. This company confirmed to ship their products overseas. This video inspired me to act.
The only problem was it was more expensive than my other fitness gear. I did not care about the cost and ordered a small-size indoor trampoline.
It arrived after six weeks. I thought it would be tiny, but it was a reasonable size. I started using it with pleasure. It became my best friend in the winter, especially on rainy days when I couldn’t go out for a walk.
I created innovative ways to use this indoor trampoline. It was ideal to jump and watch some dance videos on YouTube gently. Sometimes I listened to audiobooks. Watching and listening while slowly jumping on the trampoline reduced my stress.
As a bonus, I completed my daily ten-thousand-step walking goal.
I learned about some additional benefits of using a trampoline for my health. I observed the positive changes in my mind and body. Regular use of the trampoline increased lymphatic flow in my body.
It detoxifies harmful materials from my cells. Cleansing the metabolic garbage through the lymphatic system helps me improve my immune system.
I experienced increased skeletal and overall bone density, validated by DEXA scans. Bone health is critical for me. The literature I reviewed on this topic pointed out that particular workouts on a trampoline can prevent skeletal decay.
Apart from improved fitness, I also observed that my heart rate did not go as high as in my earlier days. In other words, I became ‘cardio-vascularly’ fitter.
I also read about the benefit of increasing oxygen circulation can increase cell energy. I didn’t have a device to test this, but my overall breathing profile improved. I breathed intensely during the trampoline sessions and even got better afterward.
I used to run years ago. I always felt awful afterward due to pain in my joints. Now hopping on the trampoline, I don’t experience excessive pressure on my joints. Protecting my joints is another preventative measure for premature aging and potential skeletal risks of disease.
Jumping on the trampoline in different patterns, I achieved a better balance. I read in several resources that jumping on a trampoline can stimulate the vestibular and semi-circular canals in the middle ear. This stimulation can improve balance.
Some trampoline fans even pointed out that it could prevent cancer through the improved circulation of the lymphatic fluid by removing cancerous cells in the body.
However, I don’t have a mechanism to test this. There is not enough scientific evidence yet. However, I find it refreshing to hear about these exciting speculations because they may be validated in the future. I keep an open mind about the potential benefits of trampolines.
Best of all, I did not experience any side effects from hopping on a trampoline with caution. The only risk is falling from the trampoline. If the trampoline is not used correctly without paying attention, one may get dizzy and fall.
As a precaution, I always ensure that there are no sharp objects around the trampoline. I only use it on a smooth carpet in my workout room. I didn’t need to jump too high. Just bouncing with a little distance between my feet and the mesh was enough to achieve the benefits.
Here is my detailed article on trampolines.
After the trampoline, let me introduce a vibration machine that turned out to be a unique workout regime for me.
This wonder machine is excellent for an overall muscle workout. It is fun. It used to be an expensive apparatus once upon a time, but now it is affordable.
I usually hop on the vibration machine for ten minutes and leave myself to the flow. I hold on to the hand bars.
After each workout session, around five to ten minutes, all muscles are worked out. Intelligent and visionary scientists designed the vibration machine for brave astronauts. Their vision was to keep the muscle mass of these astronauts in space. The fast vibration of the device can cause involuntary muscle movements.
Since I started using a vibration machine many years now, I noticed improvements in my muscle tone and bone density.
Using a vibration machine daily also improved my overall fitness, including flexibility and agility. It is a cardiovascular exercise as my heart rate and blood pressure increase during the workout.
Like a trampoline, using a vibration machine has been beneficial in maintaining better balance and improving flexibility and coordination.
Using a vibration machine with a trampoline at home has been the best combination of a daily workout regimen for me. They were ideal tools when I could not go out for a walk or to the gym due to weather conditions, work schedules, and family commitments at home.
I documented my research into vibration machines in an article as a reference.
After introducing these two cardiovascular and aerobic exercise tools to my needs, my fitness toolbox’s next critical tool is the traditional pull-up machine. It served a different purpose.
I believe the pull-up machine is an impressive strength and weight training tool. Regular use of pull-ups can develop strength and increase muscle mass, focusing on the back and the biceps’ large muscles.
I made it a habit to use my indoor pull-up machine. I do several pull-ups in the mornings and the evenings after work.
Pull-up was not easy for me. Initially, I was able to do only five pull-ups with incredible difficulty. All my body was shaking and getting sore after even one set of five reps.
After years of practice at home on my pull-up machine, I can now achieve 20 consecutive pull-ups daily with no recovery time required. One session takes only five minutes to do three sets.
I feel great and energized when I perform three sets of 20 pull-ups in the morning. Sixty pull-ups increased my fitness substantially and took it to the next level.
Purchasing a pull-up machine was only a few hundred dollars investment, but it was worth it. It proved to be a transformational fitness tool.
Nowadays, if I cannot go to the gym, this pull-up machine is my first go-to machine at home after the trampoline and vibration machine.
While using the trampoline and vibration machine for aerobic and cardio purposes, I use the pull-up machine for strength and lean muscle-building training.
Adding three simple and joyful workouts made a tremendous impact on my health and fitness. They also contributed to my mental health. Since I started using these powerful tools at home, I never felt bored and unfit. Gyms may be closed due to pandemics, and stormy weather can prevent me from going out, but there is no excuse for me not to exercise anymore.
Thank you for reading my perspectives. I wish you a healthy and happy life.
Why Exercise Can Lengthen or Shorten Lifespan and How to Find the Sweet Spot
Here are sample health improvement articles for new readers:
Metabolic Syndrome, Type II Diabetes, Fatty Liver Disease, Heart Disease and Strokes, Liver Cancer, Lungs Health, Pancreas Health, Kidneys Health, Brain Health, Brain Atrophy, Dementia, Depression, NCDs, Infectious Diseases, Cardiovascular Health, Neonatal Disorders, Skin Health, Dental Health, Bone Health, Leaky Gut, Leaky Brain, Brain Fog, Autoimmune Conditions, Chronic Inflammation, Insulin Resistance, Elevated Cortisol, Leptin Resistance, Anabolic Resistance, Cholestrol, High Triglycerides, Metabolic Disorders, and other Major Diseases.
In addition to metabolic and mental health, I also wrote about nutrients like:
Boron, Urolithin, taurine, citrulline malate, biotin, lithium orotate, alpha-lipoic acid, n-acetyl-cysteine, acetyl-l-carnitine, CoQ10, PQQ, NADH, TMG, creatine, choline, digestive enzymes, magnesium, hydrolyzed collagen, nootropics, pure nicotine, activated charcoal, Vitamin B12, Vitamin B1, Vitamin D, Vitamin K2, Omega-3 Fatty Acids, and other nutrients that might help to improve metabolism and mental health.
If you enjoyed this story and have time, you might also check my experience on other topics.
Healthy, Wealthy, and Happy People Taught Me 10 Valuable Lessons
I wish I had Gone Self-Employed 40 Years Ago for Three Reasons.
Ten Hobbies Enhanced the Quality of My Life over the Past Five Decades
A Glimpse of the 33rd Century Altered My Perspective on Life
If you missed Chapter 1, you can read it from this link.
Disclaimer
All rights reserved. No part of this publication may be produced, distributed, or transmitted in any form or by any means, including photocopying, printing, recording or other electronic or mechanical methods, without the prior written permission of the publisher. All other trademarks or registered trademarks are the property of their respective owners. This book is provided with information purposes only. No medical or therapeutic pieces of advice are provided. The ideas presented by the author for a biographical representation and not recommended to anyone for any purposes. Although the publisher, author and editors have made every effort to ensure that the information in this book was accurate and correct during the publishing process, the publisher, author and editors do not assume and hereby disclaim any liability to any party for any loss, damage, or disruption caused by errors or omissions; whether such errors or omissions result from negligence, accident, or any other causes. Use of the information, instructions and guidance contained in this book is at readers own risk.
Previous Chapters
Chapter 9: Powerful Life-Changing Hacks That Truly Transformed My Life
More information about ILLUMINATION Book Chapters
ILLUMINATION Book Chapters is currently edited by Claire Kelly, Ntathu Allen, Karen Madej, Britni Pepper, Thewriteyard, Maria Rattray. If you want to be an editor please contact me.
If you have books or manuscripts, please contact us by sending a request with your Medium account ID to contribute to ILLUMINATION Book Chapters. We will publish your book chapters in story format. By leveraging this initiative, not only do you generate passive income, but you also gain new readers.
Sample Health Improvement Articles for New Readers
Why 442 Million People Live Diabetic and What We Can Do About it
Defeat Metabolic Syndrome and Slim Down Waistline with Three Tips
Six Tips to Prevent Brain Atrophy and Lower the Risks of Mental Disorders
What Can We Do About NCDs Killing 41 Million People Yearly?.
Reduce the Risks of Neonatal Disorders to Prevent Infant Mortality.
Reduce the Risks of Major Diseases with Healthy Lifestyle Habits
In addition to metabolic and mental health, I also wrote about nutrients like:
Boron, Urolithin, taurine, citrulline malate, biotin, lithium orotate, alpha-lipoic acid, n-acetyl-cysteine, acetyl-l-carnitine, CoQ10, PQQ, NADH, TMG, creatine, choline, digestive enzymes, magnesium, hydrolyzed collagen, nootropics, pure nicotine, activated charcoal, Vitamin B12, Vitamin B1, Vitamin D, Vitamin K2, Omega-3 Fatty Acids, and other nutrients that might help to improve metabolism and mental health.
You might also check my experience on other topics.
Healthy, Wealthy, and Happy People Taught Me 10 Valuable Lessons
I wish I had Gone Self-Employed 40 Years Ago for Three Reasons.
Ten Hobbies Enhanced the Quality of My Life over the Past Five Decades
A Glimpse of the 33rd Century Altered My Perspective on Life
Disclaimer: Please note that this post does not include health or professional advice. I shared my reviews, observations, experience, and perspectives only for information. If you have disease symptoms, please consult your healthcare professionals. Health is the responsibility of individuals.
About the Author
Thank you for subscribing to my content. I share my health and well-being stories in my publication, Euphoria. If you are new to Medium, you may join by following this link. You can join my publications as a writer requesting access via this weblink.
I write about health as it matters. I believe health is all about homeostasis. I share important life lessons from people in my professional and social circles compiled in the attached collection.
