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 http://www.health.harvard.edu/mens 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.

Brisk, Regular Walking Helps Lessen Heart Disease Risk

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This article is courtesy of PRWeb and Harvard Health Publications, please share your comments below…..

familywalk2A regular walking routine can lower blood pressure, stave off diabetes, and prevent heart disease. Finding walking buddies, using a pedometer, and following a walking workout plan may help people stick to a program.

Walking is a low-impact, do-anywhere exercise that helps lower blood pressure and stave off diabetes. And two large, long-term Harvard studies suggest that walking for about 20 minutes a day may cut the risk of heart disease by as much as 30%, according to the December 2015 Harvard Heart Letter.

But many people need some added inspiration to start — and stick with — a walking program. One of the best ways is to find walking buddies, says Dr. Lauren Elson, physical medicine and rehabilitation instructor at Harvard Medical School. “I find that if I can get someone to walk with — a partner, a spouse, or a friend — that helps a lot.” Even better is getting several friends to walk together, because they all hold each other accountable. “They call each other up and say, ‘Where are you?’” Dr. Elson says.

Other people find motivation by using a pedometer to track their steps and distance, says Dr. Elson. One review of 26 studies found that people who used pedometers raised their physical activity levels by nearly 27%, adding about 2,500 steps a day. Most stores that sell exercise equipment have inexpensive pedometers. Other options include smartphone apps that track steps, such as Moves, Breeze, or Pedometer++.

For people who’ve had a heart attack or been diagnosed with heart disease, walking is an ideal exercise because it can be easily adapted based on a person’s fitness level. People with heart failure should ask their physician to recommend a cardiac rehabilitation program to safely reap the benefits of exercise. This type of supervised exercise is particularly helpful for people who haven’t been active for a while.

Read the full-length article: “Marching orders: How to start a walking program”

Also in the November 2015 issue of the Harvard Heart Letter:

* Cardiac rehabilitation: Best medicine for recovery

* Heart-friendly holiday eating

* When blood pressure dips too low

The Harvard Heart Letter is available from Harvard Health Publications, the publishing division of Harvard Medical School, for $20 per year. Subscribe at http://www.health.harvard.edu/heart or by calling 877-649-9457 (toll-free).

Bel Marra Health Reports: Eating More Yogurt Helps Prevent Diabetes

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diabeteswordWhat are your thoughts about this article from Bel Marra and PRWeb? Please share in the comments section below…..

Bel Marra Health, a company that offers high-quality, specially formulated vitamins and nutritional supplements, is reporting on a new study that shows that eating dairy—yogurt in particular—is a good prevention strategy against diabetes.

As Bel Marra Health reports in its article (http://www.belmarrahealth.com/eating-more-of-this-will-help-prevent-diabetes/), enjoying a daily dose of yogurt can prevent or lower a person’s chances of developing diabetes.

As the article, “Eating more of this will help prevent diabetes,” details, a new study by the Harvard School of Public Health, with funding from the National Institutes of Health, has discovered a strong link between yogurt consumption and the risk of developing type 2 diabetes.

Researchers looked at data gathered from more than 193,000 Americans. Participants who were free from diabetes, cardiovascular disease, and cancer completed lifestyle questionnaires every two years, responding to questions on habits and dairy intake. Those who consumed at least a 28 g serving (two tablespoons) of yogurt a day had an 18% lower risk of developing type 2 diabetes.

By the end of the follow-up, 15,000 cases of type 2 diabetes were spotted among those who did not consume yogurt on a daily basis. What’s more, those who consumed yogurt daily also received other benefits, such as calcium, vitamin D, and protein, all of which play a role in digestion and intestinal function.

The study did not clearly outline which type of yogurt is best, but Greek yogurt offers added protein, according to Dr. Victor Marchione, spokesperson for Bel Marra Health.

The American Diabetes Association estimates that 25.8 million people in the United States have type 2 diabetes, with more than 10 million being adults age 65 and over. Statistics show Hispanics and African-Americans are more likely to have the disease than other ethnicities.

Worldwide, about 366 million have the disease; that number is expected to jump to 552 million by 2030. People with type 2 diabetes are also at greater risk of developing cardiovascular issues, such as stroke and coronary heart disease, says Dr. Marchione.

Dr. Marchione suggests incorporating more fermented milk products into one’s diet. He proposes using yogurt as a cooking and baking substitute for sour cream, for example, or serving it for a creamy dessert with a fresh fruit puree.

“Although Greek yogurt can be a little more expensive, it offers about double the protein of regular yogurt,” Dr. Marchione concludes. “It’s an excellent way to lower…risk of type 2 diabetes and get all the nutrient benefits of dairy.”

(SOURCE: Chen, M., et al., “Dairy consumption and risk of type 2 diabetes: 3 cohorts of US adults and an updated meta-analysis,” Harvard University, November 2014, http://www.biomedcentral.com/1741-7015/12/215.)

Bel Marra Health is the maker of Gluco-Rescue, a high-quality nutritional supplement to help support and maintain blood sugar levels. All ingredients are backed with scientific evidence. Every product is tested for safety, quality and purity at every stage of the manufacturing process. Bel Marra Health products are produced only in Health Canada-approved facilities to ensure customers are getting top-quality products. For more information on Bel Marra Health, visit http://www.BelMarraHealth.com or call 1-866-531-0466.

Top 7 Reasons Why Rebounding Helps You Losing Weight

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By Sunny Sun

trampolineWeight loss is a big issue in today’s world. Mostly women face it in late 30’s and 40’s. Over weight can cause you severe harm as it can lead you to harmful diseases which harm you in the way that they make your life tasteless and joyless. Diseases like cholesterol, heart problems, back problems and blood pressure are majorly caused due to having more weight that is beyond normal weight according to your age and height.

Do you know you can really control weight without cutting of your favorite food?

Yes you can really do it without joining any gym or fitness classes and giving extra time to your physical activities. Are you curious about how can this miracle happen?

Here is the answer:

You can lose weight dramatically by rebounding and bouncing on a trampoline. Yes of course, you need no extra time for it as you can manage to have trampoline at your place and use it anytime you are free.

Today I am going to tell you the top 7 reasons why rebounding helps you losing weight.

Check below:

1) Improve digestion which has a great part in losing weight
Digestive system is responsible for the digestion of food. If food gets digested fast it helps you to keep your body in shape as much as possible. Digestive problems are likely to be found when obesity and over weight problems are reported.

Rebounding on a trampoline improves your digestion and helps you lose weight. If you are not facing any digestion issues then rebounding would help you prevent such issues in future.

2) Burn extra fats inside your body
Extra fats present in your body are a big reason behind your obesity. Up and down motion helps your body heat up and burns all the fats inside. This would make you feel light and relaxing.

Mostly we have seen double chin people, some have heavy body sagging. All these issues arise due to extra fats being stored in your body. Rebounding exercises help you burn these unnecessary fats and help you lose weight.

3) Release toxins from your body
You may be wondering how we can lose weight by releasing toxins. Right?

The reason behind the fact is that toxins cause certain harmful glands inside your body which do not let fats inside melt easily. Heating up your body and doing several exercises are found to give no benefit to some people. Are you too one of them?

The reason behind your worries is toxins present in your body. Rebounding helps releasing toxins and lets extra layer of fats pass out from your body.

4) Cause your body to sweat which is important for weight loss
Sweating causing methods are found beneficial in losing weight. Some people take steam sessions for losing weight. However, rebounding can easily make you sweat in no time and causes you lose weight dramatically.

5) Provide you an edge over jogging and running
Mostly people go for running and jogging for weight loss and it is really helpful. But if you have no time for it then what can you do?

Rebounding on a trampoline is the best solution for busy scheduled people. You can do rebounding exercises on any time of day at your home without making much time for it. Also rebounding on a trampoline is found to show more beneficial results than jogging running simply.

6) Up down motion heats up your body which helps clearing fats inside
Up and down motion caused by rebounding helps your body to heat up and this helps melting away extra fats residing inside your body. This may make you sweat and as a result, your body releases away extra layers of fats. That’s why trampoline exercises are found to be beneficial over all other ways of losing weight.

7) Increase metabolic rate which lowers likelihood of obesity
Metabolism is a number of activities taking place in your body at a time. Some people have a slow metabolic rate while gymnasts and sport persons have a high metabolic rate as they are physically fit and carry out various physical exercises daily.

Metabolism when increased increases the activities in your body which produce heat. This heating effect of metabolic activities help giving off all fats from your body along with dangerous glands and toxins being produced.

Conclusion
We come to conclude most important reasons that how we can lose weight while rebounding on a trampoline and how rebounding is different from other popular physical exercises like jogging and jumping. Rebounding on a trampoline is far much better than making up other physical exercises.

About the author
Sunny is the product manager of Domijump , a leading trampoline factory in China .He has ten years’ experience in the production of trampolines and trampoline parts, any questions about trampoline, you can find an answer from him .

From the editor: As always, when participating on a trampoline, it is important to make sure you are creating a safe environment, as well as getting proper medical clearance from you doctor. Proper supervision is also important. Any questions regarding this article or product, please reach out directly to the author.

New Relaxation App Helps Relieve Stress

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Thank you to PRWeb for supplying this article, share your thoughts in the comments section…..

smartphoneProduct Designer and Entrepreneur Tim de Jardine has launched a unique app designed to help executives make a transition back into work and manage stress through a daily mindful relaxation practice.

The app “Inner Citadel” is available on the iTunes App Store and features a program thats gets users into the habit of daily focused relaxation in just a few minutes a day.

de Jardine said, “The holiday season is over and as workers return to their jobs, they need to think about their stress levels. Too often, workers find themselves tired and burnt out before the first quarter ends. One of the best ways to manage and reduce stress is through daily focused relaxation”.

“There are already dozens of relaxation apps, and most of them quite honestly are too complicated and uninspiring. Users have to get through the hurdles of too many options, levels and settings. What makes Inner Citadel stand out is its simplicity, focus on habit formation and continuous improvement. It is suitable for users of all levels”.

de Jardine says that he got frustrated with all the unnecessary complexity in many other relaxation apps. He wanted an executive focused app to help manage his own stress levels. Something to just “open and go” and then to want to do it again, so he created Inner Citadel.

The app is easy to use, with users selecting a relaxation soundtrack, setting a duration and tapping play. After each session they provide one tap feedback on how it went. The app automatically reminds the user to relax, helping the creation of a new relaxation habit. Users can then view their results from each session and improve through the guide within the app.

The “Inner Citadel” app, marketed by de Jardines TUTO company, is free to download and use with one soundtrack for sessions of up to 20 minutes, and then for just $2.99 access the full program.

The App includes:

* 10 relaxation soundtracks

* Weekly / Monthly Progress graphs

* ‘Nirvana Score’ a metric to record the quality of each relaxation session.

* A reminder system, set by the user, to create a relaxation habit

Diet Plan Helps Obese Moms

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pregbellyFrom Your Health Journal…..”MedPage Today is such an excellent online resource with quality articles, so I am always happy to promote their site. Today’s article is called Diet Plan Helps Obese Moms written by Crystal Phend. Obesity before and during pregnancy has always been an issue for many women. Some woman look at pregnancy as a green light to eat more, while others try to maintain their figures for as long as they can. Diet programs with light or moderate exercise helped obese women avoid gaining excessive weight during pregnancy. In a study, obese women attending weekly weight management sessions gained 7 pounds less over the course of their pregnancy versus controls and actually dropped below their pre-pregnancy weight by 3 weeks after delivery. Of course, pregnant women should always get approval from their doctor before starting any exercise program during pregnancy, but I found this article to be interesting, and encouraging for many woman. Please visit the MedPage Today web site (link provided below) to learn more about this study.”

From the article…..

Diet programs with light exercise helped obese women avoid gaining too much weight during pregnancy, two trials showed.

Obese women attending weekly weight management sessions gained 7 pounds less over the course of their pregnancy versus controls and actually dropped below their pre-pregnancy weight by 3 weeks after delivery, Kimberly Vesco, MD, MPH, of Kaiser Permanente and colleagues found in the Healthy Moms trial.

Gestational weight gain in a separate Italian trial fell within Institute of Medicine (IOM) guidelines for 78% of obese women in a calorie-restricted diet and exercise program compared with 30% of obese controls (P=0.003).

The interventions also cut down on pregnancy complications and kept babies in a healthy weight range, the groups reported here at the Society for Maternal-Fetal Medicine meeting.

These findings show that the same kinds of weight-management strategies used to help overweight adults generally work in pregnancy too, Vesco told MedPage Today.

The 2009 IOM guidelines for obese women suggest a weight gain of no more than 11 to 20 pounds during pregnancy, but Vesco noted that over half of such women in her region exceed that gestational weight gain.

The problem is growing along with obesity in the general population, Elisabetta Petrella, MD, of Italy’s University of Modena and Reggio Emilia, pointed out in her presentation of the Italian trial.

That prospective open-label trial included 63 women with a pre-pregnancy body mass index (BMI) of 25 kg/m2 or more who were randomized in their first trimester to either a restricted calorie diet (1,700 to 1,800 calories per day) and 30 minutes of walking at least 3 days a week or usual care plus a simple nutritional booklet.

The overweight group with BMIs in the 25 to 29 kg/m2 range showed no impact on weight gain by the end of their pregnancy, at 11.3 kg (24.9 pounds) in both groups, or in the proportion who stayed within the IOM guidelines.

But the obese group gained an average of 6.7 kg during pregnancy with the intervention compared with 10.1 kg among controls (14.8 versus 22.3 pounds, P=0.047) along with the more than doubling in proportion who kept weight gain in the recommended boundaries.

To read the full article…..Click here

Adult Diabetes Drug Helps Severely Obese Youths Lose Weight

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exerciseFrom Your Health Journal…..”A very interesting article today from one of my favorite site to promote called NewsMax Health called Adult Diabetes Drug Helps Severely Obese Youths Lose Weight. A drug that was originally approved to treat and help adults with diabetes could possibly also help severely obese youths lose some weight. The researchers of this study state there are few treatments available for severely obese children outside of lifestyle changes and surgery, and they wanted to see if the weight loss seen in adults would also happen in children with a drug called Exenatide. Between 4 and 6 percent of American teens and children under 18 years of age are severely obese. Severe obesity in children is classified as a body mass index (BMI), a measurement of weight in relation to height, of 35 or more on the adult scale. That’s the BMI of a 12-year-old girl who is five feet tall and 155 pounds. BMI is not 100% accurate, but is just an indication of whether someones weight falls within a healthy range. Please visit the NewsMax web site (link provided below) to read the complete article. It will be interesting to see if this will be approved sometime in the future for obese children to lose weight. Right now, the doctors in the study do not recommend usage by children to lose weight.”

From the article…..

A drug originally approved to treat adults with diabetes may also help severely obese youths lose some weight, according to a new study.

“We’re encouraged by these trial results because there is potentially a role for this class (of drugs) to be useful in terms of weight reduction and cardiovascular risk control,” said Aaron Kelly, the study’s lead author from the University of Minnesota Medical School in Minneapolis.

Exenatide, which is marketed by Amylin Pharmaceuticals Inc. as Byetta, was approved by the U.S. Food and Drug Administration in 2005 to boost production of the hormone insulin in adults with Type 2 diabetes. People with the disease do not produce enough of the hormone, or their body is resistant to it.

The drug, which is injected in a person’s belly twice a day and costs about $2,000 per year, was also found to reduce body weight by slowing down how quickly food moves through the body, which gives a person the feeling of being fuller longer.

The researchers write that there are few treatments available for severely obese children outside of lifestyle changes and surgery, and they wanted to see if the weight loss seen in adults would also happen in children.

For the new study, Kelly, who also works at Amplatz Children’s Hospital, and his colleagues recruited severely obese participants between 12 and 19 years old from around Minnesota, and separated them into two groups.

Between 4 percent and 6 percent of American youths under 18 years of age are severely obese, according to the authors, who published their study in JAMA Pediatrics on Monday.

Severe obesity in children is classified as a body mass index (BMI), a measurement of weight in relation to height, of 35 or more on the adult scale. That’s the BMI of a 12-year-old girl who is five feet tall and 155 pounds.

To read the complete article…..Click here

Working Out Before Breakfast Helps Burn 20% More Body Fat For Equal Exercise

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exerciseballFrom Your Health Journal…..”A great article from the National Post by Davida Ander called Working Out Before Breakfast Helps Burn 20% More Body Fat For Equal Exercise. A study published by the British Journal of Nutrition found that exercising on an empty stomach in the morning can help burn up to 20% more body fat than exercising after breakfast. Researchers asked twelve physically active males to run on a treadmill at moderate-intensity. Some males exercised after an not eating all night plus not having consumed breakfast that morning, while others ate breakfast before their run. Ninety minutes after their workouts, participants were given a chocolate milk recovery drink. Later, they were given a pasta lunch and asked to eat until they were comfortably full. The study found that fasting exercisers had a smaller appetite later in the day, and did not consume more calories to compensate for early-morning hunger, compared to their peers who had eaten before their workout. As well, those who exercised on an empty stomach burned up to 20% more fat compared to breakfast eaters. So, this study suggested that working out on an empty stomach allows you to burn more fat, while other studies have found no difference in fat loss. Other factors should also be taken into consideration, such as metabolism, muscle mass and performance. Regardless, please visit the National Post site (link provided below) to read the complete article.”

From the article…..

Big news for hungry athletes and fitness fanatics: A study published online in the British Journal of Nutrition has found that exercising on an empty stomach in the morning can help burn up to 20% more body fat than exercising after breakfast.

Researchers from the University of Northumbria asked 12 physically active males to run on a treadmill at moderate-intensity at 10 a.m. Some males exercised after an “overnight fast,” having consumed no breakfast that morning, while others ate breakfast before their run. Ninety minutes after their workouts, participants were given a chocolate milk recovery drink. Later, they were given a pasta lunch and asked to eat until they were comfortably full.

Researchers found that fasting exercisers had a smaller appetite later in the day, and did not consume more calories to compensate for early-morning hunger, compared to their peers who had eaten before their workout. As well, those who exercised on an empty stomach burned up to 20% more fat compared to breakfast eaters.

Dr. Emma Stevenson and PhD student Javier Gonzalez were the lead researchers for the study.

To read the complete article…..Click here

Does Sugar-Free Gum Helps Prevent Cavities?

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From Your Health Journal…..”I love the New York Times blog, and in today’s article review, we will be looking at a great post by Anahad O’Connor asking, Does Sugar-Free Gum Helps Prevent Cavities? Anahad examines to claims by the sugar free gum products that their gum helps clean and protect teeth while preventing cavities. The article continues by discussing xylitor, which is a natural sweetener found in gum that fights cavity forming bacteria, but the article states how this natural sweetener all alone may not be fighting the cavities, rather, the act of chewing gum may be doing the trick. One study concluded that while xylitol itself may not be so protective, the increased salivary flow caused by chewing gum may be beneficial, as it rinses away plaque and acid. What is your opinion? For me, not sure, although I do enjoy the sugar free gum more – but chewing gum does seem to help fight cavities. Please visit the New York Times site (link provided below) to read the entire article.”

From the article…..

THE FACTS

Cleans and protects teeth. Helps prevent cavities. So say the most popular brands of sugar-free gum. But do their claims stand up to scrutiny?

Many brands contain an additive called xylitol, a natural sweetener known to fight cavity-causing bacteria. In practice, though, it’s not clear that xylitol has much impact. Some research suggests that while sugar-free gum does prevent cavities, xylitol per se is not responsible. Instead, it is the act itself of chewing gum that seems to prevent cavities.

One new study, published this month in The Journal of the American Dental Association, seems to confirm this. The largest and most thorough look at the subject to date, the study tracked 691 adults recruited from dental clinics around the country for three years. The subjects were randomly assigned to groups consuming xylitol lozenges five times a day or a similar tasting placebo.

Ultimately, those who received the xylitol had no statistically significant reduction in cavities, a finding that came as a surprise, said Dr. James D. Bader of the University of North Carolina at Chapel Hill. “We assumed there was a reasonably good chance that xylitol was going to be effective,” he said.

To read the full article…..Click here

Swimming, Sitting Up Helps Young Children Learn

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From Your Health Journal…..”For my regular readers, you know I always say visit the Education Week web site, as they have some of the best articles on the net. Today’s article being reviewed discusses how babies who sit up and per-schoolers who swim have a distinct advantage developmentally over their counterparts who do not. This blog has discussed many times how physical activity enhances cognitive skills as well as physical skills, so a study like this does not surprise many of us. There are many reasons why a child should exercise! We know it helps fight sickness, fights disease, reduces the risk of heart disease or diabetes, improves self esteem, and helps us carry out daily tasks with greater ease. So, when you read an article like this, it just adds to the list of why exercise is important not only for children, but adults. Please visit the Education Week web site (listed below) to view the full article.”

From the article…..

Babies who can sit up (either on their own or with assistance) and preschoolers who participate in swimming have developmental advantages over those who can’t, according to two separate studies.

My colleague Julie Rasicot recently covered both studies in detail over on our Early Years blog, but I’ll give you a quick rundown here.

In one study, researchers at North Dakota State and Texas A&M universities found that babies who can sit up on their own have an advantage over those who can’t, as they’re free to use their hands to explore objects around them. The study found that 6½-month-old babies, when given the chance to play with objects beforehand, can be “primed to attend pattern differences” between the objects.

Even babies as young as 5½ months can use pattern differences to distinguish between objects when they’re given “full postural support,” according to the study. The 5½-month-old babies struggled to support themselves sitting up on their own, however.

“If babies don’t have to focus on balancing, their attention can be on exploring the object,” said study co-author Rebecca Woods, an assistant professor of human development and family science at North Dakota State University, in a statement.

Meanwhile, researchers from Australia’s Griffith University found that preschool-aged children (younger than 5) who participate in swimming reach a range of developmental milestones quicker than children who stay away from the water.

To read the full article…..Click here