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Fitness News |
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A Little Goes a Long Way
Posted on November 07, 2004
Everyone knows that to stay heart healthy one must do some physical activity. The question now is, how much? A report from the journal Medicine & Science in Sports & Exercise may give those folks who are time challenged some hope. Researchers from the University of Missouri at Columbia found that three 10-minute workouts may offer more benefit in reducing risk of heart disease than one continuous 30 minute exercise session. The researchers were using triglyceride measurements, which are the unhealthy, artery clogging fats in the blood that boost the bad or LDL cholesterol while lowering the good HDL levels. The test subjects were a mixed group of men and women, from age 18-45. Each was asked to run for 30 minutes on a treadmill, and then several days later ran three separate 10 minute sessions. After each session, triglycerides were measured and, amazingly, triglyceride levels dropped 27% after the 10 minute sessions compared with only a 15% reduction after the continuous 30 minute session. Despite the fact that triglyceride levels are just one of many markers that indicate heart disease, the fact that the short duration exercise reduces the levels certainly is encouraging news. People who are short on time but long on excuses for not exercising should take this as good, heart-healthy news.
Staying Sharp Well Into the Golden Years
Posted on November 07, 2004
Modern science has already demonstrated that getting plenty of exercise has countless physical benefits. Now researchers are reporting that exercise may help to keep us mentally healthy as well. Recently, two studies have been published in the esteemed Journal of the American Medical Association, JAMA, which indicate that walking 90 minutes a week may provide up to 20% lower risk of mental impairment. Researchers from the Harvard School of Public Health report that the benefits were equivalent to being about three years younger. Although it is not entirely clear how exercise helps, it is thought to be because the blood vessels remain much more flexible and open, allowing for better blood flow to the brain. Experiments in laboratory mice have shown that those that get more exercise have lower levels of amyloid in the brain, which is a sticky protein that builds up in patients with Alzheirmer’s and other mental disorders, which eventually kill brain cells. For better physical and mental health, get active and stay active!
Stability Exercises – Don’t Race to the Finish
Posted on November 07, 2004
The “it” exercises of today are all about core training and stability exercises, however they must be used with caution. Reebok Core Boards, Bosu Balance Trainers, physio-balls are now standard equipment in every gym and in homes across the nation, and are helpful for developing strong core muscles, or trunk, which helps with overall fitness. Good posture, sitting, walking, running, you name any sport or activity and it is enhanced by a stronger core. However, one must use these new pieces of equipment both with caution and proper training and supervision. Beginners, novice athletes, elderly and those rehabilitating from injury or surgery should only use stability training with the help of a trainer, physical therapist or very small group instruction. Any new exercise that involves the core should always be performed on the flat floor first, once core strength improves then modifications to standard movements may be used. The trick is to go slow, learn and grow. A great place to start would be in a mat Pilates or yoga class where the basics of sturdy midsections are taught.
A Bit of a Stretch?
Posted on September 16, 2004
For all those people who imagine that a good, long stretch will better prepare you for a good workout think again! It doesn't help performance, in fact it actually hurts it. Researchers from the University of Nebraska discovered this to be true using a variety of physical tests given to female study participants. As reported in the esteemed Journal of Strength and Conditioning, the researchers have speculated that stretching pre-workout caused the nervous system to suppress the full potential of muscles, which would prevent them from maximum performance levels. Whereas pre-workout stretching is verboten, warming up prior to exercise is essential. Begin warming up by walking or engaging in the prescribed sport, but at a very slow rate, doing progressively faster movements until the muscles are fully warmed. After the exercise session, then stretch to elongate the already warm muscles for optimum muscle tone and flexibility.
Best Jet Lag Prevention
Posted on September 16, 2004
Exercise, of course! Yes, caffeine and other alert aides can help, but new research has now discovered that exercise is an even better prevention tool particularly if the trip is business related. Why? "Those who exercised during their trip performed 61% better at their jobs than those that do not exercise", reported Dr. Mark Rosekind, president and chief scientist of Alertness Solutions, a research and consulting firm in Cupertino, CA. The study included 3,500 participants from Canada and United States. "I thought exercise would help, but even IÕm surprised by how much!" Dr. Peter Galier from the UCLA Medical Center explains why. "The benefits of caffeine are short-term, and you pay for it by feeling low when it wears off. Exercise makes you feel good, and there's no payback or letdown later." The basic recommendation is to exercise 40 minutes for several days prior to leaving and again daily once you reach your destination. If you're planning on lying on a palm tree studded beach, this may not make much of a difference, but if you travel much for business, take note!
Ab Solution...Floor or Ball?
Posted on September 16, 2004
Personal Trainers and exercise physiologists agree that crunches, ab bicycling and leg raises performed on a flat surface or on an exercise ball all are excellent exercises for toning the abdominal wall muscle. However, these same exercises can cause pretty significant back pain in many overweight or poorly conditioned people. The solution? San Diego State University researchers suggest that beginners start by working the rectus abdominus (front ab wall) slowly on a firm, flat surface (ie: floor) with minimal repetitions of crunches and ab bicycling (6 reps) and then build their way up to 15 repetitions. Once the abdominal muscle is accustomed to this routine and the exerciser experiences no back pain, then they can graduate to using the exercise ball. The benefits of using the exercise ball over a flat surface is that core stabilizers are used in addition to front and side (oblique) muscles for better toning.
Exercise - Key to a Healthier Future
Posted on August 1, 2004
Everyone has heard that increasing exercise helps control weight, but a new study from New York's Albert Einstein College of Medicine discovered that regular exercisers also had a 30% lower risk of heart attack than sedentary people. This 17 year study confirmed the benefits of frequent exercise even if the exercisers ate more calories. According to coauthor Judith Wylie-Rosett, EdD, regular exercise can increase 'good' HDL cholesterol, lower 'bad' LDL cholesterol, reduce fatal blood clots and lower blood pressure, all of which can significantly reduce the risk of cardiovascular disease.
10,000 Steps a Day Towards Better Health
Posted on August 1, 2004
How many steps a day do you take? Three thousand? Six thousand? New research suggests that it would take about 10,000 steps a day to lose weight and to improve overall physical fitness. Researchers from the University of Tennessee, Knoxville asked 80 women between the ages of 40-60 to wear a pedometer everyday for a week. Weight, height, body fat and waist and hip sizes were all monitored, and then they calculated the average number of steps each woman took over the course of a day. The results showed that the women who averaged over 10,000 steps a day had 40% less body fat, and waist and hip measurements that were 4-6 inches smaller than those who averaged fewer than 6,000 steps. The study's lead author, Dixie Thompson said, "While there may not be a magic step recommendation for everyone, 10,000 looks right now like a good target and it certainly is a good average for any middle aged person who wants to control their weight and blood pressure."
Music to Your Ears
Posted on August 1, 2004
There is new evidence that plugging in to music during your exercise session can actually make you smarter! Lead author Charles F. Emery of the Ohio State University study performed his research on 33 men and women, ages 38-76, all of whom were finishing a cardiac rehabilitation program. He selected this group because research has shown that cardiac patients may be prone to cognitive impairments. The subjects walked on a treadmill for 20 minutes with no music, then again while listening to upbeat tempo music. After each session, participants were given a verbal fluency test and then asked to write a list of words starting with a specific letter. The test after no music demonstrated no change, however with music there was a "statistically huge effect". Music adds interest and an entertainment factor to exercise sessions, and if it can even make you smarter why not tune in for added benefit?
Pumping Iron for Fat Loss
Posted on June 10, 2004
For years now, people have been encouraged to do aerobic type activities to assist in weight control. Two recent studies, however, are shining the light on resistance training and how it relates to burning body fat. Scientists from the University of Colorado, Denver found that lifting weights for 70 minutes burned as many calories during a 24 hour period as running for 50 minutes. Because running can be difficult for overweight individuals, many of the participants were more comfortable with weight training sessions. Another study out of the University of Wisconsin, La Crosse showed that intense weight training boosted metabolism for two days after a workout Based on these to studies, resistance training is not only a great, more comfortable way to burn fat, it actually keeps you burning fat up to 48 hours after your workout.
Exercise Better Than Bed Rest for Back Pain
Posted on June 10, 2004
A recent Dutch study appearing in the Annals of Internal Medicine suggests that rest, the most common prescription for back pain, may not be the best answer. One hundred and thirty-four Dutch airline workers who were out of work for at least a month due to lower back pain were chosen as the participants in this study. One group followed an exercise program that involved increasing exertion levels over time while the other stayed in bed and rested. The study showed that over the next six months, those that followed the exercise routine took, on average, 29 fewer back pain related sick days than those who followed the traditional prescription involving rest. In conclusion, it appears that building up strength in your back is better in the long term than staying off your feet.
Good News for Chest Pain Sufferers
Posted on June 10, 2004
A recent study, published in the online issue of Circulation: Journal of the American Heart Association reported that for some, exercising as little as 20 minutes a day could relieve chest pain more effectively than having an invasive angioplasty. The participants of this study were men, 70 years old and younger who suffered mild angina, or chest pains, during periods of exertion. All were considered low risk for heart attacks. Half of the participants were prescribed a daily, 20 minute bike exercise regimen, and the remaining half underwent angioplasty, where a balloon tipped catheter is threaded through blocked arteries to open and enlarge arteries. After a year, it was discovered that both groups reported improved endurance during exertion without pain, but the exercising group was able to work out at higher intensities. Best of all, 88% of the exercise participants had no heart attacks, strokes, or other cardiac related problems, as compared to only 70% of the angioplasty group. Exercise benefits are profound across the human spectrum, talk to your doctor today about how to start your own workout plan.
Gym Ad's Change Image
Posted on May 5, 2004
Things may be changing in the health club industry. Until very recently, health club advertisements have always used lean and mean physiques to draw customers, not realizing they were ostracizing those most in need of the fitness training and equipment -- the overweight. Because 66% of the population is overweight, advertisers are launching new strategies designed to woo the overweight client into the gym. Bally's Total Fitness has started a new advertising campaign that focuses on the habits that cause weight gain and how exercise will help circumvent such trends. "We clearly need to show people that fitness is fun and that there's no judging involved." said Jon Harris, Bally's vice president of media development and communications. Most health clubs members are there to get a workout, not to critique overweight members. On the contrary, thoughts of respect and admiration exist, viewing the overweight members as 'one of the group' looking to get fit and healthy. Health clubs are a great place to turn the tables on weight gain and improve health… wherever your starting point may be.
"C" What We Mean?
Posted on May 5, 2004
Consumerlab.com (a company that provides independent test results and information to help consumers and healthcare professionals evaluate health related products) has put the kibosh on supplements that claim to enhance, firm, tone or enlarge breasts. Consumerlab.com was prepared to review the studies performed by the various supplement manufacturers, however, no laboratory tests were ever performed or provided by the supplement manufactures on any of the breast supplements that proved the formulas actually worked. Dr. Tod Cooperman of Consumer Labs remarked that there was no sound evidence or scientific data supporting the effectiveness of any of the ingredients found in the breast enhancement formulas. To naturally enhance and tone your breast area, you're going to have to hit the weights, not the bottle. Pushing exercises such as chest press, chest flies, pull-overs and cable crossovers will not augment the breasts you have, they will lift and tone to give the appearance of firmer, higher breasts.
Weight Training for Preteens
Posted on May 5, 2004
Previously, the idea of weight, or resistance, training for preteens has been discouraged by fitness experts. But many now say that resistance training is not only safe, but recommended for children as young as 9-10. What has changed? The earlier fear is that resistance training would stunt children's growth. However, the American Academy of Pediatrics has recently updated its policy on strength training, stating that it can be both safe and effective for preteens as long as proper techniques and safety precautions are carefully followed. And not a moment too soon. According to published government statistics, it is estimated that approximately 15% of children between the ages of 6-19 years old are seriously overweight. Training with light weights can not only help preteens increase their metabolic rate and bone density, it can help develop greater interest in other physical activities.
Don't Get Bent Out of Shape!
Posted on April 1, 2004
Stop! Don't bend over and touch those toes..at least not yet! Many runners and exercise enthusiasts should take note that stretching prior to an exercise session can do much more harm than good. According to researcher D. Bishop of Sports Medicine, the peer reviewed journal sponsored by the American College of Sports Medicine (ACSM), stretching can actually decrease muscle strength for approximately 15 minutes and can also increase the risk of injury. Muscles do perform better when they are warmer than when resting and have increased blood flow to them. What to do? One of the best warm up routines is simply walking while progressively increasing speed for 10-15 minutes. This will increase muscle temperature, blood flow to muscles and organs, increase range of motion and improve muscle elasticity and responsiveness. Once you have completed your exercise session, then your body is ready for static stretching exercises that should last for 5-10 minutes. Be sure to stretch gently, holding the stretch for a slow count to 20, rather than bouncing (ballistic stretching). Post workout stretching will help to offset delayed-onset muscle soreness (DOMS) as well as flush metabolic waste from your body.
Stop Killing Yourself at the Gym, Less CAN Be More!
Posted on April 1, 2004
Headlines and news stories across America remind us that nearly 65% of Americans are considered clinically obese. A nutritious, balanced diet that lowers caloric intake is important and weight loss experts agree that exercise also plays a vital role because it helps increase caloric expenditure. But how much exercise is enough? As reported in the Journal of American Medical Association, scientists from the University of Pittsburgh discovered that women who exercised intensely for 40 minutes had nearly the same weight loss results as women who exercised moderately for only 30 minutes. The study involved a group of 200 previously sedentary, overweight women in their thirties. Is this a case of less is more? Many people are of a mind that if they don't kill themselves daily at the gym that they may as well not go at all. Not so! This study clearly demonstrates that 30 minutes of moderate exercise per day can help overweight individuals achieve their weight loss goals quickly and easily.
Looking For a 6-Pack?
Posted on April 1, 2004
Hang out in a gym long enough, and you're bound to hear that someone has discovered the ULTIMATE ab routine. It will grind and chisel away the lower abs like no other! Fact or fiction? Fiction, of course. Researchers from the prestigious Journal of Strength and Conditioning report that there is absolutely no difference between upper and lower abdominal exercises. The abdominal muscle, or more correctly the rectus abdominus, is a large flat muscle that stretches from just under the breasts and ends about parallel to the hip bones. Canadian researchers measured muscle activation of abdominal exercises that are often touted to improve the upper abdominal region (such as curl-ups) and lower abdominal region (example: reverse curl-ups) The results? No difference measured between regional muscle activation and it is, therefore, unnecessary to do separate exercises that enthusiasts claim target specific regions of the abdominal wall. So how do you get that sexy, 6-pack look? First, you need to lose any excess overall body fat so that the muscles can be exposed. And, no, there truly is no such thing as spot reduction, so you cannot simply focus on your ab area. One great abdominal exercise to add to your ab routine would be the bicycle crunch.. To do a bicycle crunch, lie flat on the floor with your lower back pressed flat to the floor. Place your hands behind your head while you draw both knees up to a 45-degree angle while you make a bicycle pedal motion. Bring your right elbow to your left knee, then left elbow to the right knee. Be sure not to crane your neck forward, and to pull up through your core. Some technique hints for those seeking a great midsection are: feet should be flat on the floor close to the buttocks or raised up on a bench, begin any curl or crunch leading with the shoulders, then the upper back and finally the lower back, clasp or interlock hands behind the head just to support the weight of the head, don't pull on your head when doing the exercise, keep your chin off of your chest, and finally, breath comfortably throughout the exercise.
Exercise Your Way to a Long Life
Posted on March 1, 2004
A variety of recent studies continue to show a strong correlation between regular exercise and reduced risk of death from heart disease. In fact, exercise benefits the body independent of other lifestyle choices such as smoking, say researches. Additionally, regular exercise and healthy eating are two of the best ways to improve heart rate recovery (the speed at which your heart rate returns to normal after reaching its maximum during strenuous exercise). And perhaps most interesting are studies that suggest heart rate recovery is a predictor of overall mortality and not just heart-related deaths. Want to test your heart rate recovery? First, talk to your doctor and confirm that you have no heart-disease factors or symptoms. Then, exercise very strenuously for up to 10 minutes until your heart rate reaches its maximum (calculated by subtracting your age from 220) then stop and immediately take your pulse. Sit down for two minutes, take your pulse again, and then compare the two numbers. A difference of 55 or more beats per minute is ideal. Is your score below ideal? Commit today to a regular exercise program and maintain a healthy weight.
Kids and Exercise Score an A+
Posted on March 1, 2004
Studies conducted by the California Department of Education involving over 900,000 children reveal a connection between physical activity and academic performance. Children who get regular physical activity tend to have increased brain function, better concentration levels, and increased self-esteem which also seems to support learning. Researchers believe physical activity has indirect benefits as well, and theorize that time spent outside and away from the classroom reduces boredom resulting in better attention spans during classroom lectures. So encourage your children to study PE just as hard as algebra.
The Price of Obesity
Posted on March 1, 2004
According to the Centers for Disease Control (CDC), taxpayers paid between $150-200 each in 2003 for obesity-related medical treatment through government-funded Medicare and Medicaid programs. And that covers just half the bill: the overall national cost of obesity in 2003 was approximately $75 billion dollars according to the CDC. Two-thirds of Americans are considered overweight and nearly one third of the population is considered to be clinically obese. As a result of our widening waistbands, weight-related diseases such as Type II diabetes, cardiovascular disease, various cancers, and osteoarthritis are all on the rise. So do yourself and your wallet a favor - lose the weight through sensible eating and regular exercise.
Cellulite: Fat May Not Be the Issue
Posted on December 24, 2003
Contrary to past cellulite research, a recent study by the American Society for Aesthetic Plastic Surgery suggests that the physiology of fat-containing cells in the tissue, and blood circulation to cellulite affected areas, do not play major roles in forming cellulite. In the study, eight healthy adults were studied. Out of the eight, six of the subjects had the presence of cellulite. No significant differences were found in the charachteristics of fatty tissue, blood flow or metabolism between the affected and unaffected individuals. The affected individuals did show a diffuse pattern of irregular and discontinuous connective tissue directly under the skin. The data from this study indicates that the development of cellulite treatments should focus on modifying the adjacent connective tissue, not the fat-containing cells. This evidence also suggests that fat reducing thigh creams and massages to improve the circulation in cellulite laden areas are ineffective.
Enjoyable Workouts Lead to More Workouts
Posted on December 24, 2003
Researchers at the Iowa State University found that 50% of people who began a workout program quit within six months. The leading factor was boredom. If left constant, the workout experience becomes ordinary and uninteresting. The study showed that even the benefits are reduced because the body has come to expect what it is you are requiring it to do. Therefore, instead of getting on that stationary bike for the five hundredth time, go for a walk or for a swim or even a real bike ride outside. The surprise you set up for your system can re-create a sense of enthusiasm that may be lost during the routine.
Resistance Training Helps Aging Process
Posted on December 24, 2003
Older adults can maintain muscle mass by doing strength training once a week. In a Ball State University study, a group of 10 men, averaging age 70, spent three months building up muscle strength by doing resistance training three times a week. Over the next six months, half of the men continued strength training once a week and maintained their muscle mass and strength while the other half returned to routines lacking regular physical exercise and lost strength and muscle mass, a process called sarcopenia. Sarcopenia is commonly associated with aging and related problems such as falls can lead to injury and loss of independence. Scott Trappe, director of the Ball State Human Performance laboratory says, "Engaging in a once a week resistance training program seems to be effecting in preventing the advancement of sarcopenia. Older adults could engage in a low-volume, high-intensity program and still maintain independence and reduce their chances for falls and injuries."
Fresh Air an Important Workout Component
Posted on November 11, 2003
While jogging near snarled morning traffic may be good for your ego, exercising in air polluted with carbon monoxide, smoke, or other particles increases the risk of heart attack. So move the workouts indoors on hazy, polluted days, particularly if you | |
