Archive for treadmill
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
How Revving Up Your Heart Rate, Even A Bit, Pays Off
Posted by: | CommentsThere’s solid evidence that aerobic fitness ups the odds of living longer. Research suggests that just 30 minutes a day, five days a week can keep you fit. The question is: How do you know you’re getting enough out of your 30-minute workout? That’s where your heart rate comes in.
Reaching your target heart rate — which is calculated based on your age, gender and resting heart rate — allows you to burn off calories without putting yourself at risk of an injury. And raising your heart rate isn’t as hard as you might think.
The minute we roll out of bed in the morning, our hearts begin to respond.
Full Article>>http://kosu.org/2010/01/how-revving-up-your-heart-rate-even-a-bit-pays-off/
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.”
To Get The Most Out Of Exercise, Eat Fewer Carbs
Posted by: | CommentsWriting in the Journal of Applied Physiology, researchers say that Many of the health benefits of aerobic exercise are due to the most recent exercise session, and the nature of these benefits can be greatly affected by the food we eat afterwards .
Specifically, the study found that exercise enhanced insulin sensitivity, particularly when meals eaten after the exercise session contained relatively low carbohydrate content. Enhanced insulin sensitivity means that it is easier for the body to take up sugar from the blood stream into tissues like muscles, where it can be stored or used as fuel. Impaired insulin sensitivity (i.e., “insulin resistance”) is a hallmark of Type II diabetes, as well as being a major risk factor for other chronic diseases, such as heart disease.
Full Article>>http://www.scientificblogging.com/news_articles/get_most_out_exercise_eat_fewer_carbs
She packs a lot into daily session of home exercise
Posted by: | Comments“I’m into being balanced,” she says of her mix of exercises. “I do a lot of interval training. Cardio to weights, back and forth.”
• Cardio: Austin is fond of side-to-side leaps, kicking and punching to get the heart rate up.
• Abdominals: Austin puts in daily tummy time. She religiously performs bicycle crunches and the plank pose.
• Weights: Austin uses heavy pairs of dumbbells for muscle-building moves, such as tricep extensions, bicep curls and one-legged squats. She also borrows from kettle-bell training, which is usually done with a ball-shaped weight with a handle.
• Yoga: Austin does yoga poses, including chaturanga, which is similar to a push-up, and downward-facing dog with leg lifts.
• Other activity: Beyond morning gym time and an occasional class, Austin says she does no other regular structured exercise. But she loves to run or walk.
– Vicky Hallett
Tuesday, January 26, 2010 3:10 AM
Exercise may reduce the risk of colds and flu
Posted by: | CommentsResearch shows that people who do moderate exercise most days are less likely to catch colds and the flu. According to a study published in the journal Medicine and Science in Sports and Exercise, active folks caught only one upper-respiratory tract infection a year on average, while less active folks averaged more than four.
The exercise you’re doing now may also protect you next year. Another study, published in the American Journal of Medicine, noted that those who stick with a yearlong, moderate-intensity program may have an even greater reduction in the incidence of colds. And several studies suggest that if you do come down with the flu or a cold, having engaged in a regular exercise regimen can cut the duration of the illness in half.
Full Article>>http://www.smdailyjournal.com/article_preview.php?id=123688
