Sound to good to be true? Well it isn’t. Wayne L. Westcott, Ph.D. is a renowned fitness researcher, who also has practical insights for ways to save time during workouts without compromising results. He realizes that many of us spend time and energy in resistance training and cardiovascular programs, but fail to find time to stretch. So he conducted a study at the South Shore YMCA with 76 participants from their fitness classes aimed at showing the effect stretching exercises can have when mixed in with normal training routines. The fitness class activity consisted in performing 12 Nautilus strength exercises
Many studies have demonstrated that the timing of meals and exercise is important for glycogen loading, muscle building and improved nutrient uptake and utilization by the body. These studies have shown that even a single bout of exercise can change the body’s hormonal response that in turn positively affects nutrient metabolism in skeletal muscle, liver and even adipose (fat) tissue. Some studies have looked at these same factors in relation to triglyceride (TG) levels in the blood and now, importantly so, because recent evidence suggests that elevated TG levels several hours after a meal may be an independent risk factor
What are you doing with your time? Are you a super-parent taking care of children and earning a degree at the same time? Are you going to college and working a part time job? Are you working two to three jobs to make ends meet? Many of us have family scenarios like the ones listed above and we can’t imagine how we would make time to exercise. In fact the number one reason given for not exercising is “I don’t have enough time.” For many this is a real barrier, not just an excuse as they try to reason out
Ever heard of the exercise excuse “oh I get so bored?” You may have even felt it from time to time yourself. Actually, this reason is a well-documented and legitimate reason people quit exercising. It is a “barrier to exercise” that science has identified as a primary reason people give for not exercising along with others like “I don’t have time,” “I’m too tired,” and “I don’t know how to get started.” And this problem is apparent across all ages. So if we know boredom is a major reason given for giving up on exercise what can we do to
Most of us know that to be “totally fit” we need a combination of strength, cardiovascular endurance, and flexibility but many of us only focus only on the cardio part. We do our running, cycling, elliptical, or walking with little to no regard for resistance training or stretching. Perhaps we justify it because we just think we don’t have enough time to work in resistance training. And stretching is all too often an after-thought and only lightly regarded as important. But what are we compromising in the long run? Think about this: what good is all that cardio if you
Most of us would agree that maximizing our effort and optimizing our time in the gym is ideal and coaches are always looking for the individual’s gym time to translate into improved athletic performance. So if an ergogenic aid (an external influence that enhances performance) like music can elicit maximum results in mood, rating of perceived exertion and performance, then bring it on! Previous studies on music and performance have primarily focused on predetermined music and aerobic exercise. In a recent study (1), however, researchers were interested in outcomes for strength, power, and mood and wanted to change the music
There are some terrific apps on the market to help you get fit, stay fit, be healthier, challenge yourself and connect with others. Check some of the following out to see if there are any of interest to you and also share with us some of your own favorites. Activity Apps RunKeeper is a free app that coordinates with your phone’s GPS to track where you have run, calculates the mph, distance and pace. It syncs with music on your iPhone and provides audio cues while you run. It will also let you enter data for indoor runs so no
Sports related concussions especially in football were once trivialized by athletes and coaches whose mentality was to play through pain to prove toughness and “take one for the team”. But now concussions are a hot sports topic and recognized by professionals as an ever increasing concern and public health issue.
The increasing proportion of adults older than 65 years of age in developed countries is not only reflected in the US but also in Hong Kong where the proportion of this age group is expected to reach 28% by 2039.