On the Clean Program, dieters are advised to follow a 21-day detox diet that was created by Dr. Alejandro Junger. This detox promises to help treat weight gain, depression, fatigue, headaches, allergies, irritable bowel syndrome and insomnia. Dr. Junger believes that these issues are caused by a buildup of toxins in the body. By completing this cleanse, dieters are able to flush out these toxins and restore the body to optimal functioning. While on the Clean Program, dieters are advised to increase daily activity level by walking frequently or taking the stairs instead of the elevator. Dr. Junger encourages gentle yoga and aerobic exercise daily, but this diet fails to outline a specific exercise program. Below are several exercises that you can add to the Clean Program to help maximize benefits.
Exercise #1: Cat Cow
Begin on your hands and knees. Your knees should be hip-width apart while your arms should be shoulder-width apart. Your back should be flat and your body should look like a table. To complete the Cat Cow, slowly raise your head up and arch your lower back up. Exhale, drop your head and arch your lower back down. Repeat arching up and down for a total of 15 seconds.
Exercise #2: Cat Stretch
To complete the Cat Stretch, begin on all fours with feet hip-width apart. Slowly lower your buttocks onto your calves and stretch out your upper body onto the floor in front of you. Your arms should be stretched out straight in front of you. Your arms should be pressed against the ground. You also may be able to press your forehead against the floor. Relax your head and neck and breath. Hold this position for 30 seconds to 1 minute.
Exercise #3: Ragdoll Pose
Begin by standing with feet hip-width apart. Take a deep breath and stretch arms straight over your head. Exhale, bend your knees slightly and fold your body forward by dropping your arms down towards the ground. Relax your head and shoulders. Your arms should be dangling in front of you towards the floor. Let the body relax towards the ground while you are bent over. Remain in this position for 30 seconds to 1 minute. Slowly return to standing position.
Exercise #4: Power Walk
To achieve the benefits of aerobic exercise, get outside and walk. When power walking, you will want to warm up for approximately 5 minutes. After warming up, aim to complete 30 to 45 minutes of vigorous walking. This walk should cause your heartbeat to be at 65 to 80% of your maximum heart rate. It should be fairly difficult for you to maintain a steady conversation. Then slowly cool down for 5 minutes. Do not forget to stretch!
Exercise #5: Step Machine
The step machine is an excellent low-impact aerobic machine that helps you reap health benefits. Simply step onto the step machine while holding on the handrails. Move to the top step and begin at a slow pace. You can alter the resistance to increase or decrease the level of difficulty. After a slow warm-up, increase your speed for 30 minutes. Finish with a short cool down.