Interval Training Helps Build Cardiovascular Fitness

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Courtesy of PRWeb and Harvard Health Publications, please share your thoughts below…..

weightsInterval training means alternating between short bursts of intense exercise and brief periods of rest or less-intense activity. It builds cardiovascular fitness, but it does require exercisers to push their personal limit.

Wondering whether interval training is the best way to enhance your workout? Interval training simply means alternating between short bursts of intense exercise and brief periods of rest (or less-intense activity). The payoff is improved cardiovascular fitness.

“Aerobic or cardiovascular training is designed to develop a healthier heart and circulatory system,” explains Howard Knuttgen, research associate in physical medicine and rehabilitation at Harvard-affiliated Spaulding Rehabilitation Hospital, in the September 2015 issue of the Harvard Men’s Health Watch. “Some regimen of aerobic training is really essential to good health.”

Interval training requires the person to exercise for very brief periods at a higher intensity or velocity than he or she could otherwise sustain for five to 10 minutes before becoming exhausted, Knuttgen says. Here are a few ways to turn a typical moderate-intensity workout into a session of interval training:

Swimming. Swim one lap as fast as possible. Rest for about the same time as it took to swim the lap. Repeat.

Walking. Walk as fast as possible for a minute or two. Then walk at a leisurely pace for the same period. Repeat.

Gym machines. Treadmills, elliptical trainers, and stationary bicycles often have a built-in interval training function to put gym-goers through their paces.

Read the full-length article: “Interval training for a stronger heart”

Also in the September 2015 issue of the Harvard Men’s Health Watch:

* How to lower blood pressure without more pills

* The truth about how much water you need every day

* New guidance on how to overcome spine-related back pain

* Influenza vaccination tips

The Harvard Men’s Health Watch is available from Harvard Health Publications, the publishing division of Harvard Medical School, for $20 per year. Subscribe at or by calling 877-649-9457 (toll-free).

Media: Contact Kristen Rapoza for a complimentary copy of the newsletter, or to receive our press releases directly.

Dietary Guidelines For Cardiovascular Disease

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This article is courtesy of PRWeb, please share your thoughts below…..although from August, it has a lot of valuable information…..

saladplateMore than 400 clinicians now hold a solution to help their patients combat the early signs and advanced stages of cardiovascular disease, the leading cause of death worldwide.

The nonprofit Physicians Committee concludes its third annual International Conference on Nutrition in Medicine (ICNM), accredited by the George Washington University School of Medicine and Health Sciences (GWSMHS), in Washington this weekend, led by an international panel of 21 cardiovascular disease researchers.

“We’re offering a scientifically proven way to save lives and curb skyrocketing health care costs,” says conference host Neal Barnard, M.D., president and founder of the Physicians Committee and an adjunct associate professor of medicine with the GWSMHS. “A dietary intervention treats both the symptoms and root cause of heart disease, which can start in utero.”

The Dietary Guidelines for Atherosclerosis Treatment and Prevention, available at 2 p.m. EST on Aug. 1, compiles key information from panelists, including findings from the Bogalusa Heart Study from Gerald Berenson, M.D., with Tulane University’s Center for Cardiovascular Health, to the effectiveness of a plant-based dietary intervention for cardiovascular disease treatment from both Kim Williams, M.D., president of the American College of Cardiology, and Caldwell Esselstyn, M.D., with the Cleveland Clinic Wellness Institute.

Dr. Barnard and David Katz, M.D., with Yale University’s Prevention Research Center, break down nutrition myths that surround dietary cholesterol and saturated fat, while Leena I. Kauppila, M.D., from Terveystalo Healthcare, and Stephen L. Kopecky, M.D., with the Mayo Clinic College of Medicine, discuss back pain and erectile dysfunction, two underlying symptoms of heart disease.

Physicians new to writing dietary prescriptions will have a first-hand taste of fiber-packed, cholesterol-lowering foods after sampling chia seed pudding, fresh kale and beet salads, and plant-based vegan entrées, including Thai yellow curry, quinoa sweet potato cakes, roasted tomato hummus with squash linguine and pineapple relish, and local tofu with carrots, snap peas, and bok choy.

Clinicians will leave Washington with 13 continuing medical education (CME) credits and travel-friendly workout tips from exercise physiologist Marco Borges, founder of 22 Days Nutrition, who is now as well known for his Saturday “Wake-Up Call Workout” as he is for helping top stars, like Beyoncé and Jennifer Lopez, stay in cardiovascular shape.

Visit to download a copy of the Dietary Guidelines for Atherosclerosis Treatment and Prevention, to view speaker presentations, and to access heart-healthful nutrition tips and recipes.

CME videos of the conference’s presentations will be available later this year at

Researchers Join Forces With African-American Churches To Fight Cardiovascular Disease

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healthyheartA $1.4 million federal grant is helping a Florida State University-led research team partner with churches in Gadsden and Leon counties to combat the leading cause of death for African-American men and women — cardiovascular disease.

Funded by the National Institute on Minority Health and Health Disparities, which is part of the National Institutes of Health, the three-year grant establishes the Health for Hearts United Leadership Institute (HHU Lead Project).

The project takes advantage of the strong support structures inherent in African-American churches to integrate proven health intervention strategies into church environments and the daily lives of their members.

“Cardiovascular disease is a major health issue for African-Americans, especially in the South,” said Professor Penny Ralston, the HHU Lead Project principal investigator and dean emeritus of FSU’s College of Human Sciences. “The strong churches we have in our area represent the perfect opportunity to engage faith communities and promote healthier lifestyles through a supportive and comfortable environment.

Through the HHU Lead Project, the research team and six host churches will work with 32 other churches in Gadsden and Leon counties to engage church members in healthy lifestyle practices such as eating healthy foods, especially fruits and vegetables, participating in physical activity on a regular basis, reducing stress and taking charge of their health.

The six host churches all are in Florida. They are Antioch Missionary Baptist Church and St. James AME Church in Quincy; New Jerusalem Missionary Baptist Church and Old Jerusalem Missionary Baptist Church in Havana; and Greater Mt. Pleasant Missionary Baptist Church and Tabernacle Missionary Baptist Church in Tallahassee.

Project collaborators on the project at Florida State are Jasminka Ilich-Ernst, the Hazel Stiebeling Professor of Nutrition in the Department of Nutrition, Food and Exercise Sciences, and Iris Young-Clark, assistant director of FSU’s Center on Better Health and Life for Underserved Populations.

Other partners are Arrie M. Battle, Mother Care Network Inc.; Kandauda (K.A.S.) Wickrama, University of Georgia; Cynthia M. Harris, Florida A&M University; Catherine Coccia, Florida International University; and Jennifer L. Lemacks, University of Southern Mississippi.

Ralston, who also is director of the Center on Better Health and Life for Underserved Populations, worked with these same six churches in a previous five-year NIH grant to develop the initial 18-month Health for Hearts United intervention, which integrated healthy lifestyle practices in the participating churches.

healthyheartbpThat study tracked approximately 250 men and women age 45 and older who attended the six churches over a period of 24 months with four data collection phases. Preliminary outcomes of the project showed that over the study period, many of the participants maintained an increase in fruit/vegetable servings, a decrease in fat consumption, an increase in physical activity, improvements in cholesterol levels, and a decrease in waist and waist/hip ratio circumferences.

“This project has made a tremendous difference in our congregation. We’ve learned to focus more on eating healthier and eating the right kinds of food,” said the Rev. Lee Plummer, pastor of St. James AME Church in Quincy.

“Prior to this health initiative, we were not really focused on healthy habits that would reduce heart diseases. Scripture tells us, ‘For the lack of knowledge my people perish,’” Plummer said. “Since becoming a part of the project, we’ve learned much about heart diseases, the risk factors, and what to do to prevent heart diseases. As we take better care of our bodies, we are taking better care of the Temple of God.”

Under the new grant, the research team plans to work with the host churches to increase the reach of the HHU Leadership Institute by bringing more churches and church members into the program, ultimately sustaining the Leadership Institute on an ongoing basis to improve the cardiovascular health of African-Americans in the target counties and in other areas of North Florida.

Cardiovascular disease is the leading cause of death for African-American men and women. National data show that African-Americans have higher illness rates and higher death rates than their Caucasian counterparts for both heart disease and stroke.

The state of Florida is included in what is known as the “stroke belt” because of its higher-than-average incidence of stroke among African-American residents.

“We know that healthy lifestyle changes are an effective way to reduce the risk of cardiovascular disease, but making those changes are difficult for all of us,” Ralston said. “Our churches, through the HHU Lead Project, will provide the knowledge, support and encouragement for members to make lasting improvements in their lives.”

For more information about the HHU project, contact Ralston at (850) 645-8110 or

Oh, You Gotta To Have Friends

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By Kac Young PhD, ND, DCH

saladheartsmallA close friend or relative has just had a heart attack or a cardio vascular incident. You try to be helpful. You want them to start making changes so they live a longer and healthier life. Do you tell them?

• You shouldn’t eat that; it causes heart disease.

• You should have more willpower and resist eating unhealthy foods.

• If you don’t change your lifestyle, you’ll die.

• You have to give up your favorite foods and eat only vegetables and beans.

What they hear is that you are trying to parent them. They feel failure and guilt. They become resistant and even defiant. However, your concern can have the opposite effect on them to actually inspire and encourage them. What if you said:

• Eating more healthfully will give you more energy and vitality to support better heart health.

• Healthy eating is a pleasurable and exciting way to experience life.

• You are your own best doctor. You’re the one in charge of making heart-healthy eating decisions for yourself.

• Physical activity raises your heart rate and exercises your heart muscles making you strong and resistant to cardio incidents. You’ll feel great when you exercise.

• You deserve a vibrant, heart-healthy life and you have all the power you need to reverse this condition.

• You don’t have to be perfect to be heart-healthy, just conscientious.

• Let me help you find the information you need to begin your new life.

Using the second approach you offer your loved one a partnership in healing that will help them become more heart aware and to make choices that will support and nurture their health. We all respond more favorably to a helping hand offered with a generous spirit. Be the friend you would want to have in your corner if you were the one on the other side of the fence. Two heart-healthy minds are always better than one.

Kac Young , a former television director and producer, has earned a Ph.D. in Natural Health and is a Doctor of both Clinical Hypnotherapy and Naturopathy. She is the author 10 books. Heart Easy is a system of nutritionally sound, delicious meals that promote heart health, long life and taste great. Traditional recipes are turned into heart healthy meals that anyone can make. The health results are outstanding.