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In addition to building strength, exercise benefits mental health02.28.2007 What if one therapy could help ward off addiction, depression, stress and even Alzheimer's, all the while keeping you slim and feeling great? That mental-health ''treatment'' is as close as your own two feet - exercise.
With each new study, experts are getting a better
understanding of the intimate connection between health of the body and
that of the mind. And exercise - the body's key method of staying
healthy - appears to be crucial to mental health, too.
For
example, ''there's evidence that exercise is maybe the best
non-pharmacological antidepressant we have - studies have shown that it
works better than some drugs. It's also a great anti-anxiety
intervention,'' said James Maddux, a professor of psychology at George
Mason University in Fairfax, Va., and an expert on the mind-body health
connection.
Aerobic exercise such as running or swimming can
lead to a healthy release of the body's natural opiates, neurochemicals
called endorphins. These are natural stress-busters, Siegel said, but
exercise's impact on stress goes ''way beyond endorphins.''
''Exercise is a ritualistic activity that redirects your energy,'' said
Siegel, who is also the author of a book on worry and stress called
''False Alarm: The Truth About the Epidemic of Fear.'' ''Stress is a
build-up of inactivity, of over-thinking without release,'' he said.
''But exercise gives you a physical release that diminishes that
psychic frustration.''
Regaining Control
For many
people, exercise also provides a valuable sense of control over their
physical health. ''It's that sense of a loss of control that can lead
to stress,'' Siegel said. And physical activity - especially when
individuals join sports clubs, teams or have workout partners - also
increases socialization, which has been proven to boost mental and
physical health and increase lifespan.
Regular workouts even can help smokers beat their addiction, researchers say.
For example, one study from Brown University found that women looking
to quit smoking who engaged in a vigorous exercise program were more
than twice as likely to have stayed away from cigarettes for at least
one year, compared to women who simply took part in a smoking-cessation
program without exercise.
The Brown team thinks that exercise
may have helped smokers deal with the stress of quitting. As an added
bonus, the study also found that exercising ex-smokers were able to
stave off much of the weight gain typically associated with quitting
smoking.
A fit, active body may even help reduce risks for Alzheimer's disease by improving cerebrovascular blood flow, experts say.
''There's no question that exercise improves blood flow to the brain,''
Siegel explained. One recent U.S. study found that seniors who engaged
in some form of minimal exercise at least three days a week cut their
risk of developing Alzheimer's and other forms of dementia by as much
as 30 percent to 40 percent.
So, the advice from experts: Get out there, and get active.
''Exercise is clearly a discipline or ritualistic activity that you can
use to break your cycle of worry and get on a path toward better
health,'' Siegel said. By E.J. Mundell
Originally published at Health Day Cramping Your Style?02.28.2007 Nutritional advice for those predisposed to muscle cramps during or after a workout Muscle cramps are often associated with dehydration. If you have ever
experienced the excruciating pain of a severe muscle cramp, you may
fearfully wonder if it will strike again. Because no one totally
understands what causes muscle cramps, these unpredictable spasms are
somewhat mysterious. They most commonly occur among athletes who work
their muscles to the point of exhaustion. They are likely related to
overexertion, but fluid loss, inadequate conditioning, and electrolyte
imbalance may also be predisposing factors. The solution often can be
found with massage and stretching. Other times, nutrition may be
involved. Although the following nutritional tips are not guaranteed to
resolve this malady, I recommend that people who are predisposed to
getting cramps rule out these possible contributing causes:
As I mentioned above, nutrition may play no role at all in your cramps. Given that cramps occur when muscles are fatigued, the problem may be related to a nerve malfunction that creates an imbalance between muscle excitation and inhibition, which prevents the muscle from relaxing. When that's the case, stretching the cramp is the best solution. Excerpted with permission from Nancy Clark's Sports Nutrition Guidebook, by Nancy Clark, Human Kinetics Publishers, Inc. GETTING STARTED AT THE GYM02.28.2007 How to Get Fit, Stay Safe and Have Fun at the Gym From Our Fitness Institute's own Robert Reames Over 60% of Americans are considered overweight and this number is continuing to rise. Many want to start a fitness regimen but dont know how. For beginners, it can be intimidating. What do you need to know about the gym? How much exercise is too much for beginners? Celebrity trainer Robert Reames, author of the book "Make Over Your Metabolism" and member of the Gold's Gym Fitness Institute, walks through what to look for in a gym and how to get started on the path to a healthier life. Time is valuable. Choose a gym that is close to your home or on the way to work, and you'll be more likely to go. Make sure you choose a facility that you feel comfortable with so that the gym is always a positive and uplifting experience. Meet with a personal trainer. This is a critical first step not only to ensure a quality workout, but to ensure safety. The right trainer will teach you the basics of using gym equipment and help you set goals. It's all about having a road map to success. You know you are working too hard too soon when you are sore and exhausted immediately after a workout. You want to feel energized as a result of a workout, so balance your intensity levels to keep your body working at a comfortable, but challenging intensity level. Always be willing to change it up. Exercise "routines" can become monotonous and result in "plateaus." Keep challenging yourself and adapting your workout routine. There are hundreds of exercise combinations that can change up a workout. Always look for the challenge, keep your body guessing and enjoy the progress! Stay Positive. Have fun and enjoy the gym experience. The move to join a gym is a positive decision. Each workout brings you closer to surpassing your goals. Enjoy the journey!
Read more about Robert Reams at the Gold's Gym Fitness Institute
Recovery Fluids after a Workout02.14.2007 Nancy Clark After you finish a hard workout, your top dietary priority should be to
replace the fluids you lost by sweating so that your body can get back
into water balance. Ideally, you should have minimized dehydration
during the event by consuming at least 80 percent of sweat losses, but
that can be hard to do during intense exercise. Hence, the best choices
for replacing sweat losses include one or more of the following:
To determine how much fluid to replace, you need to know how much water you lose during a strenuous event. You can estimate this by weighing yourself before and after a hard training workout. Your goal is to lose no more than 2 percent of your body weight (for example, 3 pounds for a 150-pound person). By drinking on a schedule (eight ounces every 15 to 20 minutes of hard exercise), you can prevent or at least minimize dehydration. One large, muscular man who spent two hours at the gym doing an hour of cardio and an hour of strength training was shocked to discover he'd lose about 8 pounds (3.5 kilograms) during the morning sessions-5 percent of his body weight and the equivalent of a -gallon (4 liters) of sweat! (One pound of sweat loss represents 16 ounces of -fluid.) He became aware of the importance of drinking more. He started bringing a gallon of water to the gym. He drank one quart every half hour and made sure that he finished the whole gallon. These steps to prevent dehydration helped him recover easily. Drinking large volumes of fluid during training will help you adapt to the fluid load and prevent stomach sloshing and discomfort during competitions. If you become dehydrated during an unusually long and strenuous bout of exercise, you should drink frequently for the next day or two. Your body may need 24 to 48 hours to replace the sweat losses. You'll know that you are adequately rehydrated when your urine is clear or pale yellow and you have to urinate frequently. If you urinate only a small amount of dark colored urine, it is still concentrated with metabolic wastes. (If you take vitamin supplements, your urine may be a dark color, so you'll need to judge your hydration status by the volume of urine.) Excerpted with permission from Nancy Clark's Sports Nutrition Guidebook, by Nancy Clark, Human Kinetics Publishers, Inc. 10 Tips to Cut Cancer Risk02.14.2007 Dr. Sanjay Gupta The American Cancer Society estimates that more than 560,000 Americans
died from cancer-related causes in 2006. Some cancers are preventable,
and people can cut their risk by maintaining some positive health steps.
Here are my top 10 tips for avoiding cancer: 1, 2 and 3) Do NOT smoke. If you're one of the more than 40 million American smokers, you need to stop. Smoking is linked to at least three in 10 cancer deaths, according to the American Cancer Society. That's more than 165,000 deaths a year. 4) Stay active. Inactivity and obesity are linked to cancer. Half an hour of exercise a day will significantly help your odds. 5) Eat plenty of fruits and vegetables. The American Cancer Society recommends at least five servings each day. In general, the most colorful fruits and vegetables have the most nutrients. 6) Limit the amount of red meat and processed meats in your diet, and make sure the meat you do eat is lean. 7) Avoid deep-fat frying. Instead, use low-fat cooking methods like roasting, baking, broiling, steaming or poaching. Also, choose low-fat or non-fat milk and yogurt. 8) Limit your alcohol consumption or avoid alcohol altogether. 9) Protect yourself in the sun. Wear sunscreen to limit your exposure to damaging ultraviolet rays. 10) Girls should get the HPV vaccine before they are sexually active to help prevent cervical cancer. By Dr. Sanjay Gupta
Chief Medical Correspondent, CNN STARTING A WEIGHT TRAINING PROGRAM02.14.2007 From our own Fitness Institute's Evan F. Ekman, M.D. Weight training refers to exercise performed against heavy a
resistance, by using barbells, dumbbells (weights), or specialized
machines.
Traditionally, weightlifting was a sport in and of itself, contested since the 1800's. If you were able to lift more weight than your fellow competitors, you were the winner. In the 1950's the virtue of weight training to improve athletic performance in other sports began to take hold. In addition to getting stronger, athletes and coaches began to realize that when done correctly, one could also reduce the risk of injury. Today, people train with weights for these reasons and more, including improved athletic performance, rehabilitation after an injury, and sometimes simply to look better. Mental alertness and improved self-esteem are secondary benefits of a weight-training program that people of all ages report.
If you are considering starting a weight training and fitness program,
take a few moments to consider why you are making the time (and more
than likely, financial) commitment. Know your goals and keep them in
mind. As weight-training programs can accomplish many different things,
these goals (strength, mass, endurance, rehabilitation, athletic
performance, etc.) will dictate how your program is structured. Your
goals will also serve as a great motivator to maintain a regular
schedule of fitness activity.
After you have figured out what your goals are, it's time to build a weight-training program. Personal trainers and strength coaches work with six variables when building this program: Choice of Exercise - What are the muscles important for your sport? What areas of your body would you like to tone? These are the questions which will, in part, dictate your choice of exercises. What about dumbbells, barbells, or machines? This is a complex subject and if you are just starting a weight-training program, a personal trainer or strength coach can help you. Keep in mind that variety in exercises performed not only keeps the workout from getting boring, it also produces better results. Change your exercise periodically. Resistance and Repetition - Resistance means the amount of weight your will be pushing or pulling. The number of repetitions means how many times you will be doing this in a given "set." If your primary objective is to get stronger and/or bigger, then you will be doing heavy weights with relatively few (6-8) repetitions in a set. If you want to improve your endurance or develop muscular tone, sets with lighter weight and repetitions (12-15) should be performed. Number of Sets - A set is a series of continuous repetitions. Doing more sets will work a given muscle group harder, ultimately yielding good results, but at a higher likelihood of soreness, and even injury. When you are just starting out, perform only one or two sets on each exercise. Learn the proper technique and don't be in a hurry to do too much. Increase the number of sets as you experience and muscular conditioning increase. Order of Exercises - For every fitness expert asked, this question will produce a new answer. Most will recommend working the big muscles first, then the small ones. In other words, start with the trunk muscles and then do the extremity muscles. Rest Between Sets - The rest you allow yourself between sets also depends on your weight-training goals. If your goal is improved muscular endurance and cardiovascular fitness, allow a short amount of times between sets (30 seconds). If your objective is to increase strength and muscle mass, rest about 90 seconds between sets. Some advances strength training programs will rest for as much as three to five minutes between sets. Rest Between Workouts - To get stronger, muscles not only need a good workout, they also need time to rest. Most muscles groups need a "recovery time" of 48 to 72 hours. Because of this many people will alternate the muscle groups worked from day to day. For strength purposes, there is no need to work any muscle group every day. If you are over 30 years old, it is recommended that you consult your physician before starting. If you have had orthopaedic injuries in the past, get them checked out by a physician familiar with fitness and conditioning routines prior to starting. Your doctor can tell you which exercises can help your injured joint and which ones may hurt it. For example, simple modifications of routine shoulder exercises are often necessary if one has had a history of shoulder problems. Finding time to workout regularly becomes the next challenge. Keep your goals in mind. In addition to achieving them, the secondary benefits, such as improved health, mental alertness, and self-esteem will become apparent. Keep in mind, a weight-training program is just one facet of better health and fitness. The importance of routine cardiovascular conditioning and proper nutrition cannot be overstated. Have fun and good luck! Evan F. Ekman, M.D. Sports M.D. For the Gold's Gym Fitness Institute President, Southern Orthopaedic Sports Medicine Medical Director, Palmetto Health Alliance Parkridge Surgery Center Medical Director, Columbia Inferno Professional Ice Hockey Team The Lunge and Curl to Press02.05.2007 Men's Fitness Magazine and Gold's Gym help you with proper form on this "super-exercise" combination. There are so many exercises out there, and there's so little time to
try them. That's why combinations are important. Combo lifts, in which
you group two or more separate moves together into one super-exercise,
can work just as much muscle as several separate exercises-and they do
it in considerably less time. Take this combo from Anthony Fazzino,
C.P.T., a trainer at Gold's Gym in downtown Manhattan, which provides a
full-body workout in just four steps.
HOW TO DO IT
Stand holding a light dumbbell in each hand [1] and step forward into a lunge with your left leg (lower your body until your right knee nearly touches the floor) [2]. Return to the starting position, simultaneously curling the dumbbells until you're standing with both elbows fully bent [3]. Now rotate your arms away from your sides so that you go into the bottom position of a shoulder press, and then press the dumbbells overhead [4]. That's one rep. Perform 12 reps, then switch legs and repeat-that's one set. Perform three sets, resting 90 seconds between each. Even though you'll be working with light weights (you'll have to, as the exercise requires too much coordination and stability to be done heavy), "the lunge and curl to press will demand a lot of muscle work from your core, legs, and upper body," says Fazzino-providing an effective fat-burning and muscle-building workout all on its own, in under 10 minutes.  This Workout Tip was originally published in Men's Fitness Magazine. THIS VALENTINE'S DAY, BUILD A STRONG RELATIONSHIP THROUGH FITNESS02.01.2007 Our Fitness Institute's own Belisa Vranich says working out together can be a sign of a healthy relationship Are you looking for that extra-special way to spend Valentine's Day? Forget showering your sweetheart with expensive flowers and gourmet chocolates this year. Instead, demonstrate your commitment to the relationship by spending quality time working out together. Sports Psychologist and Gold's Gym Fitness Institute member, Dr. Belisa Vranich, shares her expert advice on the psychology behind exercising as a couple to enhance the overall relationship. Body language and verbal communication- Couples who workout together must use vocabulary and nuances they wouldn't necessarily use in everyday life. Think about it, in order to be a good gym partner you have to pay special attention to your partner's facial expressions, be sensitive to their fitness routine needs, such as maintaining a similar pace, and learn new ways to keep your partner motivated. Trust- When someone is spotting you in the weight room you must be able to trust that they will be there if you need to stop or can't lift anymore. "Couples who workout together, and especially those that spot each other, have better communication because they know how the other thinks and are more astute to body language," says Vranich. Commit to exercise- In the beginning, some couples find starting a workout routine together extremely stressful. One way to handle this stressful situation is to make the workout dependent on time. For example, plan to workout three days a week at 7 p.m., and set a definitive ending time that you both can agree on...do not base you decision on whether or not you feel motivated. Also, you can encourage your loved one to workout with you by reminding them of some of the benefits that working out creates, such as increasing energy and relieving stress.
Vranich also recommends praising and bragging about your significant other to demonstrate your emotional attachment. Just plain saying "I love that we workout together," can make your sweetie feel good about going to the gym. CONTROLLING YOUR CRAVINGS02.01.2007 Expert advice from the Gold's Fitness Institute's own Cynthia Conde If you want to lose body fat and fit into your dress, you have to control your food cravings. If you have ever tried to lose weight before, your know that you'll start a diet with the best intentions. But pretty soon, you find yourself eating your trigger foods. You know they're forbidden, and they cause you to give up your healthy meal plan for the rest of the day. It comes down to this: The key to successful weight loss is combating your cravings.
We all have problems with certain foods. Many of us use food as a form of self-medication. For example, if you are having a bad day, you might reach for a chocolate bar or a donut. After eating these sweets, you body seems to be calling for a bigger meal to satisfy an empty feeling. The next thing you know, you've made yourself a big steak dinner. After eating a heavy meal, you think a little dessert and coffee will perk you up. Later, you have trouble sleeping so you snack on a bowl of cereal and milk to put you to sleep. The first step to ending this roller coaster is to understand how food affects your body and mind. There are basically two categories of foods: extreme foods and balanced foods. Extreme foods are foods that have an extreme effect on your body, and include sugar and processed foods, as well as red meats and dairy products. All of these extreme foods contribute to the cravings cycle. Eating red meat triggers cravings for sugar and processed foods. Processed foods and sugars lead to cravings for proteins. By contrast balanced foods are rich in nutrients. They don't cause cravings for more nutrition and are easy to digest. Balanced foods include whole grain products, such as brown rice, quinoa, and tofu, as well as fruit and vegetables. Don't be hard on yourself for having cravings. Eat extreme foods in moderation. Gradually begin to remove them from your diet, one category at a time. If you crave sweets, natural sweeteners can satisfy any sweet tooth.
In general, your diet should consist of complex carbohydrates in the form of whole grains and vegetables, protein, and healthy fats. This combination will make you feel satisfied, yet keep you away from foods that will surely add on the pounds. The foods require some preparation. I prepare all of my meals for the week on Sunday, and then keep half in the fridge and half in the freezer. Or, I cook two times during the week. This way my meals are available throughout the day, which prevents me from making poor food choices when I get hungry. Avoid too much sugar: We all must be conscious of how much sugar we are consuming, daily. One of the problems with regulating sugar consumption is being able to identify the foods that contain it. It's not always obvious. Many foods, however, do contain sugar. For example you may be surprised to learn that:
Cynthia Conde
Strength Training/Cardio/Nutrition Expert with the Gold's Gym Fitness Institute
Cynthia Conde is a Gold's Gym celebrity trainer and author of the book
Bridal Bootcamp: Look Fabulous on Your Big Day. Conde is a certified
personal trainer with NASM, Pilate Mat Instructor and nutrition
consultant. She works with clients on the design and management of
fitness programs that meet their individual needs. Read more about Cynthia in the Gold's Gym Fitness Institute.
HMO fitness program may lower health care costs02.01.2007 The benefits of exercise, particularly important for diabetics, who are at risk of having more functional disability, include reduced health care costs and better physical functioning. Yet, few seniors report participating in regular, moderate-intensity physical activity. NEW YORK (Reuters
Health) - Offering seniors with diabetes the opportunity to participate
in a subsidized community-based exercise program may help lower health
care costs, if the seniors attend the fitness classes regularly,
preliminary study findings suggest.
"These findings warrant additional
investigations to determine whether policies to offer and promote a
community-based physical activity benefit in older adults with diabetes
can reduce health care costs," conclude Dr. Huong Q. Nguyen, of the
University of Washington, in Seattle, Washington, and colleagues.
According to previous research,
nearly one in five Medicare recipients have diabetes, and
diabetes-related health care costs account for about a third of total
Medicare expenditures.
The benefits of exercise,
particularly important for diabetics, who are at risk of having more
functional disability, include reduced health care costs and better
physical functioning. Yet, few seniors report participating in regular,
moderate-intensity physical activity.
Observational data suggest that
health care costs can be greatly reduced among a previously sedentary
older adult who engages in moderate physical activity three days a week
or more. Nguyen and colleagues investigated whether a physical exercise program offered to seniors as part of their Medicare benefit would also reduce health care costs and utilization.
They analyzed data from an HMO,
focusing on 163 seniors, aged 75 years on average, with diabetes who
participated in a community-based fitness program that was fully
subsidized by the HMO. For comparison, the study also included 364
adults who did not participate in the fitness program.
At follow-up, 12 months later, the
researchers found that total health care costs did not differ among the
two groups of seniors. However, health care costs among seniors who
attended more than the average number of fitness classes per week --
about one -- were roughly 41 percent less than among seniors who
attended fewer exercise sessions and among seniors in the comparison
group, respectively, Nguyen and colleagues report in Diabetes Care.
"We can not be sure if the exercise
actually reduced health care costs or if people who were healthier were
able to participate in more exercise classes and therefore had lower
health care costs," Nguyen told Reuters Health.
Still, Nguyen added, "in general, any
amount of physical activity is beneficial for everyone and it is even
more so for people with diabetes and other chronic conditions,
regardless of effects on health care costs." Source: Diabetes Care, January 2007 |
