Archive for jogging
Study pounds home message to women: Exercise or gain
Posted by: | CommentsLOS ANGELES — Gloria Hale rose at 5:30 a.m. Tuesday, as usual, to swim laps before work. Active though she is, however, the 55-year-old Orange County, Calif., woman was a bit stunned to learn the latest advice from researchers regarding exercise — that women should work out 60 minutes a day, seven days a week, to maintain a normal weight over their lifetime. “Most people are going to say, ‘No way. I don’t have time for that,’” said Hale, a trim 5-foot-5 and 138 pounds.
The 60-minute-a-day recommendation, released online Tuesday in the Journal of the American Medical Association., is aimed at women of normal weight who don’t want to diet but do want to avoid gaining weight over their lifetime. Most Americans gain about 1.5 pounds a year between age 25 and 55.
Full Article>>http://www.postbulletin.com/newsmanager/templates/localnews_story.asp?z=10&a=445294
Los Angeles Times
All Change on the Exercise and Diet Belief for Osteoporosis
Posted by: | CommentsIt’s undeniable that losing weight if you are carrying too much of it has positive health benefits, but what isn’t so closely examined is the relationship between weight reduction and its impact on your bones.
One of the most frustrating things I find on writing about health is that you are always having to re-examine previously held, and tried and tested, beliefs. However, this is also a good thing as you should never believe anything anyone tells you without testing it out for yourself and asking questions.
Which brings me to new research from the University of Missouri that looked at the effect of weight loss, weight bearing exercise and bone density. It’s undeniable that losing weight if you are carrying too much of it has positive health benefits, but what isn’t so closely examined is the relationship between weight reduction and its impact on your bones.
During weight loss, indeed throughout your life, your bones are being broken down and replaced with new bone but during weight loss this happens at an accelerated rate. This can mean your bone density being reduced which can lead to increased fragility.
You may think that increasing your weight bearing exercise would compensate for this, but in this new study, the researchers found that such exercise, such as fast walking or jogging, did not prevent the increased bone turnover caused by weight loss.
This is not to diminish the impact of such exercise, but if you are going on a diet it would be wise to increase the amounts of bone building elements such as progesterone, calcium and vitamin D or take a specialised bone building formula during the period you are dieting.
Exercise to Combat Disease
Posted by: | CommentsHere’s another benefit of a proper exercise routine, prevention of disease, including cancer. A recent study that was published in the British Journal of Sports Medicine found that risk of cancer was cut in half for people who engaged in high intensity exercise, the higher the intensity the lower the risk.
The types of exercise they refer to as high intensity would definitely not include jogging or traditional cardio. That is exercise at a more moderate even pace and not at all included when talking about high intensity.
High intensity type of exercise can be done with many different activities the key is creating an oxygen debt so at the end of a short burst of activity you are gasping for breath. It can be done with a myriad of exercises. Sprinting would be the most obvious one but not everyone can run sprints. You can adapt it to any exercise though, such as jumping jacks, push-ups, jumping rope, riding a bicycle, you name it. You just need to get creative with it. But remember the key is that after a few seconds or up to a minute or two you are gasping for breath. Then you take a short break and do it again, repeating about 5-6 times and you have completed your high intensity workout.
Naturally those five to six sets of exercise don’t have to be the same, for example, you could start with a set of push-ups until you got winded, then jump into the pool and swim 2 laps at full speed. Then after a two minute rest do a set of jumping jacks, etc. You can get as creative as you want. It makes for a fast workout and it takes the boredom out of just doing the same activity like jogging. Besides that, it’s way more effective in terms of weight loss and for your overall health.
The reason that high intensity workouts help to prevent cancer and other diseases is that it floods the cells with life-giving oxygen. Oxygen is the basic fuel for cell metabolism. If you don’t have it, energy production drops and the cells lose their ability to repair DNA. Low oxygen levels in the cells – chronic hypoxia – is a cause of chronic disease, especially cancer.
Unfortunately, in the modern world, we are a society of couch potatoes. So the level of oxygen rich blood for most people is very low. This makes us more susceptible to disease. Most people when they do exercise do cardio, such as jogging. That doesn’t raise the oxygen levels enough to help prevent disease. The key is a high intensity workout.
We all have known for a very long time that exercise improves the cardiovascular system. And many in the world of sports and sports medicine and naturopathic medicine have suspected that the same was true for cancer prevention and other diseases. But now it is nice to have it confirmed for others with a study published in a respected medical journal.
So get busy and have fun with your high intensity workout and cut your cancer risk in half!
KEEPING FIT: Mix it up to avoid overuse injuries
Posted by: | CommentsDuring warm weather, activities are typically performed outdoors where a variety of factors make each exercise a little different. For example, when you walk or run outside, the terrain changes throughout your course. This is especially true if you walk or run on athletic fields or dirt paths, where each step is different than the others because of uneven surfaces. Even outdoor cycling offers various speeds, gear ratios and pedal frequencies as you travel uphill, downhill and on flat sections.
This is not true of most indoor aerobic activities, at least not the way they are typically performed. Most indoor exercisers spend their training session doing one mode of activity at the same pace or intensity. For example, they may set the treadmill at 4.0 miles per hour at 2 percent incline and walk in exactly the same manner for 30 minutes. Likewise, they may program the stationary cycle for 150 watts and pedal consistently at 70 revolutions per minute for an hour.
Full Article>>http://www.patriotledger.com/lifestyle/x1124761618/KEEPING-FIT-Mix-it-up-to-avoid-overuse-injuries
Exercise May Help Prevent Dementia
Posted by: | CommentsA recent study showed promise that moderate exercise in both 30 and 40 year old men and women leads to improved cognitive function. The study also reported a potential reduced impairment of cognitive function of about 30 – 40% when exercise was present.
This means that as you age your risk for dementia could be greatly reduced if you begin or continue an exercise program. Plus, the study showed that a lot of exercise is not necessary to derive enough benefit to improve cognitive function.
Here is what the investigators reported as a guide to the frequency and intensity of the exercise performed by each participant:
• Light exercise: bowling, leisurely walking, stretching, slow dancing, and golfing using a cart.
• Moderate exercise: brisk walking, hiking, aerobics, strength training, swimming, tennis doubles, yoga, martial arts, weight lifting, moderate use of exercise machines, and golfing without use of a cart.
• Vigorous exercise: jogging, backpacking, bicycling uphill, tennis singles, racquetball, skiing, and intense or extended use of exercise machines
It is best to incorporate more of the moderate to vigorous exercises and as you can see there are many activities to choose from. So in addition to your current weight loss efforts you can also feel good about adding more “brain power” to the mix!
Source:
Exercise and Cognitive Aid
Watch What you Eat After Exercise
Posted by: | CommentsMany people start the day on jogging trails or on treadmills, believing that working out is the best way to lose weight.
However, recent research says that what you eat after exercise is just as important as the workout itself.
According to Jeffrey Horowitz of the University of Michigan, what you consume affects the body’s metabolism.
In his recent study published in the Journal of Applied Physiology, he wrote that “Exercise enhanced insulin sensitivity, particularly when meals eaten after the workout session contained a relatively low carbohydrate content.”
According to Science Daily, “Enhanced insulin sensitivity means that it is easier for the body to take sugar from the blood stream to tissues like muscles, where it can be stored or used as fuel.”
For the experiment, nine healthy sedentary men, all between 28 to 30 years old, spent four separate sessions at the University of Michigan Hospital.
They were given different regimens: some did not exercise and ate meals to match their daily calorie expenditure; some exercised for approximately 90 minutes at moderate intensity, and then ate meals that matched their caloric expenditure composed of carbohydrate, fat and protein.
The third group exercised for approximately 90 minutes and ate food with a relatively low carbohydrate content, but with enough total calories. The fourth group exercised for approximately 90 minutes at a moderate intensity and then ate relatively low-calorie but high carbohydrate content meals.
There was an increase in insulin sensitivity following exercise. However, when participants didn’t consume many carbohydrates after they worked out, their insulin sensitivity significantly increased.
According to Science Daily, “Impaired insulin sensitivity is a hallmark of Type II diabetes, as well as being a major risk factor for other chronic health problems, such as heart disease.”
Dr. Horowitz told the Science Daily that “Although weight loss is important for improving metabolic health in overweight and obese people, these results suggest that people can still reap some important benefits from exercise without under-eating or losing weight.”
