Posts Tagged ‘Fitness
Fitness Tips’
Saturday, March 14th, 2009
Research confirming the human body is designed to strongly resist attempts to lose weight was presented at an international gathering of obesity experts hosted by Queensland University of Technology.
Queensland University of Technology appetite regulation and energy balance researcher Dr Neil King, from the Institute of Health and Biomedical Innovation (IHBI), has discovered that human bodies have strong mechanisms to defend attempts to lose weight but very weak mechanisms to prevent weight gain.
Dr King’s weight loss intervention studies demonstrate the ‘plateau effect’, whereby weight loss from exercise and calorie restrictions stops at a certain point.
He conducted two studies on weight loss following induced energy deficits in two different groups of overweight and obese people. Dr King expressed that the ‘plateau effect’ has been known about for some time and weight management consultants recommend longer exercise times, higher intensity or cross training to combat it. But these studies show that a plateau in body weight occurs even in the face of a continued negative energy balance.
In the first study, 30 obese men and women took part in a 12-week, laboratory-based exercise program in which they exercised five times a week. The second study looked at weight loss in 200 males on a commercial weight loss program comprising exercise and dietary advice.
In the first study, the subjects’ energy deficit was caused by exercise only which was fixed and imposed in contrast to the second study where subjects used diet and exercise to lose weight but chose how much they did of each. Dr King stated that the first group’s weight loss during the first eight weeks averaged 3 kg but it ‘plateaued’ at week eight and weight loss for the next four weeks was markedly reduced (7 kg).
The second group had a variable pattern of weight loss but it, too, showed a plateau. He commented that there appears to be little at this stage to predict the onset, duration and frequency of the plateau. Dr King aims to identify and characterize mechanisms responsible for the human body’s inbuilt weight loss resistance.
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Tuesday, February 26th, 2008
Diabetes and exercise is sometimes considered a cruel combination for the diabetic person, suffering from overweight, bloating, swelling, dizziness, and general malaise. As a diabetic you might ask, “how can I exercise when I feel this way? I am just too tired.” If these questions crossed your mind, rest assured exercise can help and more importantly you can do it!
The first thing that comes to mind when we think of exercise is working out until we drop: aerobics, jogging, or spending grueling hours at the gym. We get discouraged just thinking about it.
The good news is that exercise simply requires that we increase our physical activity, we move, we do not sit at the computer or television all day long. Everything we do that requires movement is exercise regardless of what it is. Instead of thinking exercise is something we hate, we can learn to change our mindset to begin to think that exercise is a fundamental part of life and something we can love to do.
The key is to start slowly and to build up on our successes. The nice part about it is that since exercise is movement it need not be a grueling workout to get the job done. Take a walk with your dog or your best friend and enjoy a wonderful outdoor experience. Instead of taking your car two blocks to the grocery store to pick up small items, take the walk, exercise your muscles, and keep your heart strong.
Whenever you can, take the stairs instead of the elevator or escalator. Even this exercise can be done in increments. If you live on the eighth floor for example, you might start by taking one flight of stairs and then the elevator, until this you have built up enough stamina to try the second flight of stairs and so on. Before you know it the pounds will be melting off and you will feel more energetic than perhaps you have felt in years.
Most people enjoy listening to music. Why not take it one step further and dance to what you are listening to? If you really enjoy dancing you can join a dance club, learn new moves, go out dancing with your friends and have a good time. However, if you are the bashful type or the type that falls over your own two feet don’t let that stop you; dance in the privacy of your own home. Dance into a new healthy vibrant you! Diabetes and exercise, diabetes and dance, doesn’t that sound a lot better?
The above was just two examples of adding exercise to your existing situation. The key is to change your life style. Do it slowly, don’t rush; enjoy the experience. Diabetes and exercise is not a combination package to make you miserable but one to make you healthier and happier. Once you begin to increase your exercise level you will become more agile, flexible feel less pain and lose weight. Whereas before you were too tired to do the things you liked to do, you will find yourself wanting to do more and more. Perhaps it was swimming, or bowling or gardening, you will once again feel strong and healthy enough to enjoy these activities.
The Diabetes and exercise combination also has other health benefits. With an increase in exercise, you will lower your blood sugar level, maintain healthy cholesterol and blood pressure levels, improve circulation, strengthen bones, joint muscles, lose weight, and increase heart, and lung capacity. Monitoring your diabetes and exercise program can also help improve your quality of life even if you have never been active or exercised before.
Carol Roach, M.Ed, B.A. is an author publisher and professional writer working with http://www.exquisitewriting.com She hails from Montreal, Quebec, Canada, and specializes in psychology and health-related topics. She also has diabetes. Carol recommends Fit4D (formerly Fitness4Diabetics) as a health coaching service for those affected by diabetes.
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Wednesday, February 13th, 2008
The American College of Physicians recently released its guidelines for diagnosing and treating lower back pain. These guidelines are the result of a long and intensive review of research on lower back pain. I have translated them from “doctorese” for you benefit.
1. Treating professionals should take a good history and do a thorough physical exam. The purpose of that exam is to identify which of three categories of back pain you have. The three groups are back pain with no specific cause, back pain with radiculopathy or spinal stenosis, or back pain with some other specific cause.
2. If you are in the first (non-specific) group, your doctor should not order routine imaging tests like x- rays or MRI’s.
3. If your back pain is accompanied by worsening neurological deficits or evidence of some serious underlying medical condition, then the doctor should order diagnostic and imaging tests.
4. If you have lower back pain and radiculopathy, then MRI’s or CT scans should be ordered only if you are a candidate for and epidural injection or surgery.
5. Your doctor should give you evidence-based information on low back pain. This information should include the expected course of their pain, advice to remain active, and a review of possible self-care alternatives.
6. Your doctor should consider medications that have been shown to be effective, and should use them along with self-care options. Medication should be accompanied by an assessment of your pain levels, and you should be advised of all the pros and cons of the medications. Recommended started medications for most people are an NSAID or acetaminophen.
7. If improvement is not seen with this program, your doctor should consider recommending other pain management alternatives. For chronic back pain, this include relaxation, acupuncture, yoga, massage therapy, exercise, and spinal manipulation.
It’s to your advantage to be an informed patient and know these guidelines. They tell you what information your doctor should be getting from you, and what issues should be addressed directly with you as you and your doctor develop your treatment plan.
These guidelines are a summary of those approved by the American Pain Society. They were released in October 2007, and have been published a number of places, including the Annals of Internal Medicine. Consider printing a copy of this article and keeping it for reference, and to discuss with your doctor if you have any questions.
Barry Hughes, Ph.D. is a psychologist and publisher of Chronic Pain Alternatives, which provides “Resources and Information for People with Chronic Pain.” He has built this site using Site Build It!, the easiest way to translate your passion onto the Web.
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Sunday, November 4th, 2007
10. Exercising is the “Fountain of Youth”… it can reverse the natural decline in metabolism that begins around age thirty. As we enter our 30’s, about ½ pound of muscle is lost each year and replaced by fat. A pound of muscle burns more calories than a pound of fat. Which means…
9. Your body will burn more calories when you’re sitting on your muscular buttocks than if you’re sitting on your “big fat butt”…Muscle is an active tissue that burns 30 to 50 calories per pound at rest each day. A pound of fat only burns three calories per day.
8. Get Fit! Get Happy!…Exercising elevates your mood. Studies have shown that lifting weights provides some of the same benefits as anti-depressant medication but without the side effects (except improved self-esteem and self-confidence.)
7. To keep from saying “I’ve fallen and I can’t get up!”… Exercising improves
your balance and coordination.
6. If you do fall you’re more likely to get up uninjured…Lifting weights strengthens
muscles and connective tissues, decreasing the likelihood of injury.
5. You did fall and you couldn’t get up…Exercising helps with recovery and rehabilitation. The stronger you are the faster you recover. Pumping iron has also been
shown to help ease the pain of some forms of arthritis… by as much as 40 percent!
4. Your Mom told you to sit up straight…and she would want you to lift weights because it strengthens the abdominal and back muscles that support your spine, which
improves your posture.
3. Someone told you to “break a leg”…Exercising increases bone density and
reduces your risk of developing osteoporosis.
2. You want your heirs to live well on their inheritance… but not any time soon…the Framingham Heart Study, which has followed over 5,000 residents of Framingham, Massachusetts over four decades (and still going), has shown that people who exercised vigorously for 30 minutes five days per week, lived almost 4 years longer than their peers, with good health in their later years. People who walked 5 days per week added 1.3 to 1.5 years to their lives.
1. It’s never too late to start…See reason #10…Studies on the elderly show weight training causes significant increases in strength, muscle growth, and quality of life, even for people starting to exercise in their 80’s or 90’s. But why wait until you’re 90 to improve your quality of life??? Start today!
Click Here!
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