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Gentle Slow-Motion Exercise

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  Lowering High Triglycerides With Exercise

Elevated blood triglycerides, as a part of lipid management, has become a major medical problem. This website is intended to allow you to become an informed patient who can manage your own care, ask the right questions, insist on adequate management and information, and seek an optimal outcome for yourself. Perhaps it will even help the health professionals who are giving care to better understand and, hopefully, incorporate into their practice the nutritional approach to high blood triglycerides.

Please note that this website is not intended for “most people”. It is written for those who want to stand out in self-health care. If you are such a person, we strongly advise that you give serious thought to all of the suggestions about how to improve you blood lipid profile, triglycerides in particular. If you are tempted to think the suggestions are too complicated or too simplistic, or biased, we assure you they are not.

In adults, increased blood triglycerides are almost always a sign of lack of physical activity.

Existing evidence indicates that exercise, particularly sustained aerobic activity, can have a dramatic impact on blood triglyceride levels, as can sound dietary practices and restricted alcohol consumption.

Since triglycerides are used by the body for energy, especially during long duration activities such as walking or swimming for 30 or more minutes, moderate-paced habitual exercise is a good place to start to lower fat levels in the blood.

Walking or participating in another large muscle activity, and progressively increasing it up to 30 - 60 minutes five or more days per week should be a part of your routine.

Whether you aim to lower blood triglyceride levels or reduce weight, the recommendation for aerobic exercise is the same. Clearly, this is the simplest way to start improving fitness levels and achieving all kinds of important health benefits.

According to the American Association for Clinical Chemistry, exercise is especially helpful in lowering triglycerides and raising HDL-"good" cholesterol, which tends to decrease when triglycerides increase. Exercise also helps diabetics minimize their need for insulin.

The metabolic changes occurring with exercise reflect better utilization of energy by body tissues, helping to reduce blood triglyceride levels by as much as 40 percent, fitness experts say.

Even the American Heart Association recommends 30-60 minutes of aerobic exercise most days of the week along with toning of large muscles groups (abdomen, back, legs, arms) for 20-30 minutes twice a week.

This prescription has substantial benefits beyond lowering triglycerides as it also helps to reduce weight and decrease insulin resistance and blood pressure.

Aerobic exercise, essential for everybody, can be performed at any age. When done properly and at the right intensity, it is safe, comfortable and effective in as little as 10 -15 minutes.

Resistance movement can be effective in an even shorter time (2-3 minutes), and can be performed at home or in a backyard with some plain tools like adjustable dumbbells or hand or leg weights.

Unfortunately, in most cases habitual exercise is only wishful thinking. Simply, for many people the biggest roadblock is - getting started.

Y-Dan: Slow-Motion Aerobic Exercise

More than half of all adults in the U.S. do not complete the adequate amount of exercise which is recommended daily (JAMA, Nov. 2007).
Physical activity, such as walking, swimming, dancing, and biking are good choices. However, many clients in our practice, especially "no-exercisers", have found one particular aerobic activity effective in controlling blood triglyceride - a gentle, slow-motion exercise called Y-DAN.

Low-intensity and not strenuous, Y-DAN produces real health benefits, especially for those who have little or no experience with exercise and find even moderate aerobic exercise unrewarding or boring.

Y-DAN is a perfect system for those who want to experience the benefits of gentle physical activity effectively, safely, and quickly.

It can be performed any day and anywhere; it requires no special clothing or gear, therefore, it is suitable for older adults who don't identify themselves as exercisers.

Learning and practicing Y-DAN can be beneficial to cardiovascular and musculoskeletal health. As a matter of fact, it has amazing healing potential.

It focuses on the "outside" of the body - muscles, tendons, joints, etc., hence its name "Y-DAN," meaning "External Elixir". However, it is also able to improve the inside of the body - the function of internal organs, including gallbladder, alleviate pain, and even lose weight.

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The Nature of Y-DAN

As a part of another ancient system known as Qigong, Y-Dan is based on the key component of Traditional Chinese Medicine called "Chi," which means the body's energy flow or, simply, life energy.

According to Traditional Chinese Medicine, “Chi” circulates through a system of pathways known as meridians. The meridian system is like a blueprint on which the body builds itself.

All biochemical processes in the body are run by the energy from this system. Disruption in this blueprint, or bad “Chi,” leads to functional problems at a cellular level and will eventually affect tissues and organs.

Blood circulation, vitality, and overall energy are all enhanced with good Chi. When Chi flows well throughout the body disease never takes root.

One of the best ways to improve Chi is through a proper and safe, physical movement of the blood. That is exactly what Y-DAN is all about!

Often compared to T'ai-Chi, another form of Chinese gentle exercise, Y-DAN, however, has a few different features. It is considerably:

  • safer, with no potential for injury
  • less complex, with lower levels of internal work and intense breathing
  • simpler, focused on straightforward physical movements of various joints and muscles
  • easier to learn and grasp, with only 19 movements (as opposed to 108 Taoist T'ai-Chi movements).

As a matter of fact, Y-DAN used to be called the "100 Days Exercise," meaning that you could learn the entire exercise and fully experience its benefits within 100 days. That is exactly what most of our clients have found out!

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"The First Exercise Program I Have Been Able to Do"

Thank you so much for making the Y-Dan DVD available.

I am a certified personal trainer and post-rehab therapist but have been unable to exercise for two years because of the devastating effects of West Nile encephalitis.

This is the first exercise program I have been able to do without exacerbating pain and fatigue.

The quality of the DVD is excellent and it’s nice to be able to go right to any exercise.

Chris Wong is a great teacher and I’ve already recommended the program to my fibromyalgia and chronic fatigue friends.

    Janet S., CFT
    Colorado Springs, CO

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Basic Y-DAN Movements

Y-DAN exercise is separated into two parts. The first part consists of seven movements, which are referred to as "Introduction Movements." They begin with an "Embracing Moon" - the arms lifted over the head, while inhaling, and then slowly lowered, while exhaling. This is an excellent way to begin any exercise. Slow, gentle movements are very relaxing and warming up, especially in the morning.

The second part consists of twelve movements, which are referred to as "Core" or "Main Movements." They start with a "Preparation" and consist of circulation-promoting exercises, particularly of the hands and arms. Some of the later movements involve gentle exercises of the shoulders, wrists, legs, and lower back.

If the movements are done properly, they will stretch and strengthen every part of the body. They are arranged in such a way that they have both a warming up and cooling down effect, especially beneficial to the musculoskeletal system.

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A Perfect Exercise

Y-DAN is the perfect answer for those who want to take up oriental exercises, but find them difficult to start and keep up because of the complexity and difficulty of those exercises.

Therefore, many people consider Y-DAN a "perfect exercise," as it

  • fits readily into daily life
  • is varied and perceived as fun
  • emphasizes endurance and flexibility
  • does not depend on other people, and
  • can be followed throughout your life.

The beauty of Y-DAN is that anyone can learn it!

  • It becomes a very powerful tool that is yours for life, once you have mastered the simple moves.
  • You need no one to practice it.
  • You can practice it anywhere, any time.
  • There are no appointments to wait for.
  • No needles, drugs or scalpels and no paper work or FDA approval.

There is just you and your abilities.

Y-DAN exercise videotape, recorded by Christopher Wong - certified fitness trainer and Y-Dan instructor - provides clear, step-by-step 30-minute instructions on the nineteen movements and can be easily followed by anyone.

At Full of Health Inc., we are sure that this excellent slow-motion exercise will do as much for you as it has done for our clients and customers. If other people have benefited from Y-DAN, you can benefit as well.

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"After I Do the Tape, I Have My Color Back"

I do [Y-Dan] after drinking a glass of water and before breakfast.

I have noticed being pale in the morning at times, but after I do the tape, I have my color back and I do not feel so sluggish and stiff. […]

If I skip just one day of the Y-Dan, I am so stiff and if I skip two days, then the constant pain that I used to have, returns, and the next time I do Y-Dan it is painful to do.

I learned Y-Dan very slowly. I had had 4 car accidents in the period of 2 years, so I was in quite a bit of pain. Even just putting my arms above my head was painful.

I only added about 2 movements (exercises) a week, and ended up skipping those that were just too painful or exhausting.

I stopped the second that I became exhausted and moved to the next movement, if the one that I was doing was too painful.

I do not believe in no pain, no gain. A little pain was to be expected though. As time went by, I could do more and more of the movements without so much pain and fatigue.

And I eventually added the movements that were just too painful to do before. If putting my arms over my head was painful, I just raised them as high as I could get them.

There is this one exercise where I had to touch the floor with my fist, yea right! I just went as far as I could get and one day, low and behold, I did it, I touched the floor. I could not even do that as kid!

After I decided to do my Y-Dan tape more regularly, I do not need the adjustments at all anymore.


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The Good News for "Beer Belly"

Men’s health magazines are full of workouts that promise to give you “Abs of Steel.” The most popular abdominal exercises recommended for "beer belly" are crunches and sit-ups.

Some experts, however, believe they are useless. Health science expert, Robert K. Cooper says: “America’s most popular abdominal exercises - traditional sit-ups and leg lifts—don’t work even if you do 5,000 a month.”

But Y-DAN, which is also a simple breathing exercise, can do the trick. In our experience, it is one of the most important abdominal exercises you can do!

Abdominal fat, or so called "beer belly" responds well to Y-DAN.

So, watch your belly! If you don’t watch it, a belly can quickly inch its way into the cardiac zone of horrors: hypertension, diabetes, and heart attacks.

At Full of Health, we recommend Y-DAN Exercise because we find it the most beneficial to your lipid health in its category.

'Y-DAN Exercise' Instructional DVD - Online Orders

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  Y-DAN Videotape/DVD -- $24.95 US -- Slow-Motion Exercise (30 min.) 

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     Y-DAN Exercise DVD -- $24.95 US -- Slow-Motion Exercise (30 min.) 

    Y-Dan Exercise Videotape/DVD - Phone Orders
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    • (phone) 1. 877. 786. 8458 (toll-free) or
    • (phone) + 705. 876. 9357 (Canada)

    Leave your name, phone number, and the best time to call you. Within one hour, we will get back to you to take your order.

    You can also fax your order to us:

    • (fax) + 705. 876. 8592 (Canada)

    Please include your full name, shipping address, phone number, and your preferred method of payment.

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    Five Common Exercise Myths Debunked

    MYTH: Exercise does hurt.
    TRUTH: When done properly, it is comfortable and can help to prevent pain.

    MYTH: Exercise takes hours and you have to work out every day.
    TRUTH: When done properly and at the right intensity, aerobic exercise can be effective in as little as 10-15 minutes, and resistance movement can be effective in an even shorter time (2-3 minutes). Exercising the right way three to four days a week will notably improve your health and fitness levels.
    MYTH: Exercise has to be performed in a gym or with extensive home exercise equipment.
    TRUTH: Your home, neighborhood, backyard and some simple tools -- dumbbells or hand or leg weights -- are all you need to develop an effective, full-body movement routine to reduce body fat, improve your blood lipid (triglyceride and cholesterol) and sugar profile, improve the cardiovascular system, and develop tone and strengthen muscles.
    MYTH: Exercise is for only young, healthy people and “muscleheads.”
    TRUTH: Exercise is essential for every kind or type of person. Not only can it be performed at any age, a steady exercise can even slow down or reverse the aging process.
    MYTH: Exercise is only for people who want big muscles or want to look good in a bikini.
    TRUTH: Exercise is for everybody as it is about survival.

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    Speak to Andrzej J. Mierzejewski, RHN on lowering high triglycerides naturally with Triglyceride Reduction TGs Formula

    For Advice Or To Place A Phone Order, CALL:   Speak to Andrzej J. Mierzejewski, RHN on lowering high triglycerides naturally with Triglyceride Reduction TGs Formula 1. 705. 876. 9357 (US/Can)
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    © 2001-2010 Reduce Lower High Triglycerides Naturally. Triglyceride Reduction TGs Formula - A Drug-Free Approach to Elevated Blood Triglycerides. All rights reserved worldwide. This document may not be copied in part or full without express written permission from the publisher. The information on high triglycerides and nutrition provided herein is a general overview on this topic and may not apply to everyone, therefore, it should not be used for diagnosis or treatment of any medical condition. While reasonable effort has been made to ensure the accuracy of the information on reducing elevated triglycerides, Full of Health, Inc. assumes no responsibility for errors or omissions, or for damages resulting from use of the high triglyceride information herein.