A new study published in the July 15 edition or Neurology indicates that physical fitness can preserve the brain function of people with early Alhzheimer’s disease. The study, headed by Jeffrey M. Burns MD, tested 57 people with early state Alzheimer’s and 64 people without the disease.

The researchers found that the physically fit people with Alzheimer’s had one quarter the amount of brain shrinkage as the unfit people with the disease. This is significant because research has indicated that decreasing brain size is linked to poorer mental performance in those with early Alzheimer’s disease.

Burns says that this study is one of the first to investigate how levels of fitness impact Alzheimer’s, but previous research in older adults has indicated that exercise has great value in forestalling aging-related changes in the brain.

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The dumbbell swing is an exercise that can work your whole body and tax your cardiovascular system, depending on how you perform it. It’s become popular with kettlebell aficionados lately, but you can surely do it with a dumbbell as the video below demonstrates. Just be sure to use your legs and not the arm to swing the bell. Oh, and you might not want to wear flip-flops the first time you try it!

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This is pretty hard to believe even after you see it - but I guess the Guiness Book of World Records would have made sure he didn’t have any wires attached to his feet!

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For years, health and fitness experts have been telling us that we should be drinking more water. That we shouldn’t be waiting until we’re thirsty, because by then we’re already dehydrated - so we should be sipping water all day long, regardless of thirst. Stuff like this always seems to go in cycles, so predictably, lately we’ve had some individuals saying that drinking water in excess of that required to quench our thirsts is a waste of time. As with all these things, the truth probably falls somewhere in the middle. We probably should try to drink somewhat more water than our thirst requires, but avoid becoming anal about it. What’s anal? Well, your definition may vary, but mine is when people go out for a casual stroll (not a brisk walk) in sixty-five degrees Fahrenheit for a half hour and take a water bottle along. Because they’re ‘exercising’ and you always have to drink water when exercising, right? Anyway, I’ve posted an article at The Health and Fitness Guide site about 6 legitimate reasons you might wanna drink water, and why you should just say no to water in little plastic bottles.

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Just in case you haven’t heard, Nintendo is releasing their Wii Fit exercise game in the US this week. The software has already been released in Japan and has been a raging success. The key to the Wii Fit experience is what’s called a “balance board”. It’s about the size of two bathroom scales joined together. Supposedly, the idea for the balance board came from watching Sumo wrestlers being weighed. As you might expect, they’re too heavy and too big to stand on a typical scale. So they usually put two scales together and place one foot on each.

The user does most of the exercises on the board, either with their feet or (in the case of an exercise like pushups) their hands. The Wii Fit also accomodates jogging, which you do with the regular Wiimote (Wii remote) in your pocket. You can jog in place or run around your living room - but you need to be careful not to stray out of the remote’s range. The game judges users by whether or not they have an acceptable BMI (body mass index). However, the American version is more tactful than the Japanese, which tells overweight users “you’re fat”!

So how does the Wii Fit do at getting people into shape? Well, from the reviews that have already come in, it looks like it won’t replace a personal trainer any time soon, but it does seem to be a viable option for people who prefer to work out at home, or even gym goers who might want the occasional change of pace. However, that all assumes you actually have a Wii to hook the Wii Fit up to. Unbelievably, even a year and a half after the Wii was introduced to the USA, they are still in short supply. It’s not likely you’ll just sashay into your local store and pick one up off the shelf. You’re going to have to be creative. When retailers feature one in their ads, the line usually starts to form a couple of hours before the store opens on the day the ad begins. So one option is to be the early bird. Another tactic is to buy online. There are a lot of Wiis available on ebay, but you’ll likely pay more than list price. You can also find Wiis off and on at online stores like circuitcity.com or toysrus.com. The catch is that when you do find a place that has stock, you’ll most likely have to buy a “bundle”, which includes games you may or may not want in addition to the Wii console.

All in all, I think this is a great idea. Anything that gets couch potatoes up and moving has my vote. The Wii Sports games that come with the Wii were an excellent first step in this direction, and the Wii Fit takes it to the next level.

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Most people are afraid they’ll gain weight if they quit smoking, but that doesn’t have to happen to you - just follow these simple tips and you can double your health benefits by quitting smoking and avoiding weight gain at the same time.

The majority of quitting smokers feel the need to have something in their mouth. Don’t succumb to the urge to just grab some fast food or junk food snacks. Instead, choose healthy foods like low-fat protein sources or fruits and vegetables. Occasionally some sugar-free candy or gum is ok.

If you feel the need to have something in your hands, play around with something like a paper clip or pencil rather than resorting to snacks like chips or chocolate bars.

Drinking lots of water can be a great solution to the need to put something in your mouth.

Exercise will make you feel better, keep you busy, and reduce stress. You don’t have to limit yourself to activities like jogging or strength training. Take up a new sport!

You can also keep yourself occupied with hobbies like crossword puzzles or knitting, or you can read a book or magazine.

One final tip that works great for people trying to quit smoking AND people who want to eat less - brush your teeth frequently. If you have a clean, fresh taste in your mouth, you’ll probably hesitate to ruin it by eating or smoking.

Quitting smoking is probably the best thing you can do for your helath. Don’t let the fear of putting on a few pounds hold you back from doing it.

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Most people, even those that work out regularly, would be hard pressed to do a single one leg squat, sometimes referred to as a “pistol”. This guy has definitely taken it to the next level. Have a look.

Like I said, amazing!

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This is probably the best time to begin running or jogging. Getting through the initial stages of any exercise program is always the hardest part, as your body adapts to demands previously not placed on it. Starting when the outside air is comfortable gives you a fighting chance to get past the beginner stage without having to deal with the summer’s heat and humidity, or the winter’s temptations to stay inside by a warm fire. If you start now, by the time the coldest part of the winter rolls around you should be experiencing some of the benefits of newfound fitness, which will help to pull you away from that fire out onto the roads.

Read more about starting a running program

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Resveratrol is a substance found in red wine and the skin of red grapes. You have probably heard of some of the prior research which has indicated that it has anti-aging, anti-inflammatory, anti-cancer and life extension benefits. Now to that list we can add the possibillity that resveratrol is beginning to look like a promising weapon against type 2 diabetes.

Type 2 diabetes was formerly referred to as “adult-onset” diabetes. It causes cells to become less sensitive to the effects of insulin, as opposed to type 1 diabetes (formerly called juvenile diabetes), where the body just does not produce enough insulin.

Researchers at the Chinese Academy of Sciences found that in animal studies, resveratrol improves insulin sensitivity by activating an enzyme which in turn supresses a molecule that tends to decrease insulin activity.

Of course, further testing is required to confirm that the findings will translate to different animals and humans. One encouraging finding was that much lower doses of resveratrol were required than in previous studies.

In addition to grapes, grape juice and wine, resveratrol is found in varying amounts in a number of types of berries, plums and peanuts, and nutritional supplements are widely available. An interesting sidenote is that resveratrol in many ways seems to duplicate the biochemical effects of caloric restriction, so far the only reliable way that researchers have found to extend lifespan.

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A new study published in the May issue of the American Journal of Clinical Nutrition finds that reducing the ‘energy density’ of your diet will help with weight loss. Energy density refers to the caloric content of foods. Items that contain a lot of bulk but relatively fewer calories per serving are foods considered to have a low energy density.

Barbara Rolls, a professor of nutritional science at Pennsylvania State University, said the take home message of the study is “Increase the water content of the foods you eat and decrease the fat content”. The study participants who ate the diet lowest in energy density lost the most weight and also got to eat 300 grams (10.5 ounces) more of food per day. Additionally, the nutritional value of the lower energy density diet was higher.

Excuse me, but do we really need a study to prove this? It is common sense (and should be common knowledge) that stuffing yourself with broccoli and celery would result in a lower calorie intake than a big meal of steak and potatoes. Of course, a broccoli and celery diet wouldn’t last long for most people, but it’s not about diets. It’s about a healthy lifestyle which will enable the attainment of a healthy weight. Lose the potatoes and have the steak and the broccoli. Make the steak organic or grass-fed beef and a reasonable serving size (not one of the humungous things you get in some restaurants), and you’ve got a healthy meal. Seems like we shouldn’t need a professor, or a study, to tell us that.

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A recent study has found that older people who have symptoms of depression are more likely to develop diabletes.

The study was published in the April 23 issue of the Archives of Internal Medicine. Lead researcher Mercedes R. Carnethon said ‘Older adults who report high levels of depressive symptoms are more likely to develop diabetes over time than older adults who have lower depressive symptoms’.

The study included around 4,700 people over the age of 65 who were not diabetic in 1989 when the study started. The researchers scored symptoms of depression on a scale of zero to 30, and the rate of occurrence of diabetes was higher among those with a score of eight or more. Earlier studies have found a similar connection.

Carnethon postulated that there could be several causes for this relationship. ‘Individuals who are depressed may be less likely to engage in healthy physical activities that would protect against the development of diabetes. They may be less likely to sleep well, have healthy diets, all of which are risk factors for developing diabetes’

Other factors could also be involved. People with both diabetes and depression are likely to exhibit blood markers of inflammation like C-reactive protein, according to Carnethon. At this time, it’s impossible to draw a definite cause and effect link, and more research is needed to conclusively identify why this relationship exists.

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We’re not talking about whether or not your health can afford a heart attack. Not too many people would say yes to that one. This is about the financial price. Heart attack costs have skyrocketed in recent years. Let’s get up close and personal with the various charges one would have to pay. First, general ambulance service. $800-$1500, sometimes even more depending on your location.

Your second heart attack cost will be an additional $100+ for ambulance medical support.

Third, emergency room services at your local hospital. That’s at least $750. Then there are emergency room professional fees, another $250 or so. Then we have $500 for laboratory tests, about $300 for EKG, X-ray drugs, etc. Plan on about $2500 for your emergency room visit.

Your fourth cost will probably be your stay in the hospital CU while they figure out what to do next. That’s around $850 a day, and you’ll probably be there one day.

If you don’t live near a major medical facility with a heart specialist on staff, you are going for a ride in a plane or helicopter. $5000-$6000.

Up to here, you’ve spent about $10,000 or so. The rest of the costs will make that seem like chump change.

Read the rest of the article about heart attack costs 

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What is the body’s core?

Your body core is your body’s midsection, from the groin to shoulders. Every movement you make, be it something as simple as be it combing your hair or as taxing as running a marathon, begins from the core. An unconditioned core will limit your physical capaabilities. Our core muscles can be weakened due to sedentary lifestyles, and as a result we become subject to strain or injury. Even if you regularly work out or participate in sports, there’s a good chance that you’re not training the body core muscles.

Working the muscles in your core will improve the effectiveness of movements with your limbs. Most resistance exercise routines focus on building muscle. The idea behind training your core is to create a strong and stable base for those muscles.

Learn more about strengthening your body’s core

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It doesn’t matter whether you are trying to take off a few pounds or fifty, you must still eat regularly to provide fuel for your body’s processes. Forget about skipping meals, because that will just defeat your purpose, and make you miserable to boot. Eating small meals throughout the day helps maintain your metabolism “furnace” and allows your body to use fat as fuel. If you need an example, think of the old coal furnaces that had to be constantly tended by adding fuel in order to keep a continual fire going. If the furnace went out, then it took a long time to get the temperature back up to a comfortable level. Fueling your body is similar. You want to supply a constant supply of the right kind of fuel.

How do you keep your body continuously fueled? You snack. Snacking can be very healthy if you eat the proper foods. The proper food list, however, does not contain the foods typically thought of as ’snacks’ - chips, candy bars and other sugary and high simple carbohydrate foods. What the list does include are foods that add some interest, some energy, and some protein to your diet.

Read the whole article about 5 healthy snacks

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EFT or Emotional Freedom Techniques is probably the most popular of a group of techniques collectively referred to as Energy Psychology (EP). Energy Psychology looks to achieve a psycho-therapeutic end, but it works at an energetic level within the body, rather than with the functions of the mind.

There are EP methods which utilize Chakras to achieve their emotional release work. EFT belongs to a different group, which seeks to use the body’s acupuncture system. It does this by gently tapping on acupuncture points to stimulate and “open” them, allowing an increase in the free flow of energy throughout the body. This can be very important in terms of our feelings.

The prime principle behind EFT is what is referred to as “The Discovery Statement”, which states that the cause of all negative emotion is a disruption to the flow of energy in our body - thereby a disruption of energy flow within our acupuncture system.

EFT claims that, energetically speaking, our default settings are ones of wellbeing, freedom and ease. When we create resistance to the flow of energy in our body, we experience lesser degrees of wellbeing and ease.

A useful metaphor is to think of our energy system as like the plumbing in our house. Disruption within our energy system is not dissimilar to a “kink” in the garden hose. A small kink will disrupt the flow of water but not to any great degree. If we think of ourselves in this situation, we experience this minor kink as feeling less well than we would like to feel, but for the most part, we can function fully. It is just that our quality of life is less than it could be.

Read the rest of the EFT story

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Thinking about buying some exercise equipment? It’s always best to learn the basics before beginning a search for any product. People who don’t do a little homework before making a purchase can find themselves regretting their decision very quickly.

First, think about the type of training you actually want to do. Do you want to build muscle? Improve your cardiovascular health? Complete a marathon? Your purchase decision should depend on what it is you want to achieve.

Once you decide what your major goal is, then you can research the available options. If building muscle is your priority, then look for products that provide a total-body workout. Multi-gyms can be a good choice if they provide enough variety to exercise all the body parts. However, they can take up a lot of space, so be sure the area you have set aside can accomodate any machine you consider.

Dumbbells are also a good option because they allow you to do many exercises that can work all the muscle groups. They can mimic the actual mechanics of movement in real life applications, leading many experts to give them an advantage when compared to the machine type strength training equipment.

Read the full story on buying exercise equipment

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Whether you just want to lose some of that excess holiday weight, or you’re planning on entering a fitness contest and need to drop those last couple of pounds, the more methods you employ, the faster you’ll get to where you want to be. If you only have one or two tactics in your arsenal, you may eventually reach your goal, but the battle will be long and uphill. So take advantage of our list of 5 simple, time-tested ways to shed more fat in less time.

1. Eat five to six small meals a day

This will keep your digestion running efficiently. Eating a smaller meal every 3 to 4 hours will help speed up your metabolism so that it burns calories quicker.

Eating one or two larger meals each day can cause metabolism to slow down. If your body’s not presented with food often, it doesn’t utilize it as quickly.

Skipping meals completely will cause your body to go into defense mode and hold onto stored fat. Because your body now becomes unsure when it’s going to get its next meal, it will conserve stored fat for future calorie needs.

Each meal should consist of protein (for muscle building), low to moderate carbohydrates (to provide energy), and some healthy fat (for energy and organ protection).

Foods like turkey, chicken, fish, eggs and milk are good sources of protein. For carbohydrates, eat quality complex sources like whole grains, vegetables, beans, and occasional fruit. Added fats should be kept to a minimum and they should come from sources like fish oil, olive oil, nuts and seeds.

Full fat loss tips article

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Was recently reading about a study the Dutch consumers union published back in January. They concluded that organic produce didn’t contain any more vitamins or minerals than conventionally grown stuff. While I’ve read a few reports that contradict that conclusion, my reaction is….so what?

While it would be nice if organic fruits and veggies had more nutrients, that’s not the reason why I buy them, and I would venture to guess it doesn’t rank #1 on most organic shoppers’ lists. The main focus when buying organically grown is not on getting more of the good stuff, it’s on getting less (hopefully none) of the bad stuff, i.e., poison, otherwise known as chemical pesticides. Apparently this study did not even address this fact. Talk about missing the point!

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For a long time, it was thought that people with arthritis should not stress their joints unless absolutely necessary. The assumption was that excess movement, such as engaging in an exercise program, would damage arthritic joints. However, research has since proven that this just isn’t true.

People with arthritis can derive a number of benefits from engaging in moderate exercise on a regular basis - increased flexibility, reduced joint pain, and less stiffness, to mention a few. You will also see other common exercise advantages such as weight control, increased endurance, better sleep, higher self-esteem, and a decreased likelihood of heart disease and osteoporosis.

It’s not necessary to begin training for a marathon to derive the benefits of exercise.

Full article on Arthritis and Exercise

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Gliding along the trail like a deer, your eyes focus straight ahead and the wind rushes through your hair as you effortlessly stride over hill and dale.

Yeh, the running experience can be blissful, spritual or poetic, but it’s an unfortunate fact that the majority of new runners find it boring, painful, or even the cause of an injury, causing them to forsake running forever.

However, taking the time to plan a sensible, healthy routine can protect your body and mind and set you up for a totally enjoyable running experience, whether you run for health, recreation, or to accomplish a goal such as finishing a marathon.

#1-GET READY TO GO

Most important is the necessity of investing in a good pair of properly fitting running shoes. Not doing this will put you at an increased risk of discomfort, pain or even serious injury. Also, a good pair of running shoes gives you more cushion and support, which will make running easier than if you are wearing generic sneakers or shoes developed for another sport.

Hydration is also important for running. Drinking sufficient fluids (primarily water) will help you complete your scheduled run and keep your body in prime condition.

Read more about beginning a running program

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The popularity of Pilates has exploded lately, but there’s a lot of history behind the hype. It’s been around almost a hundred years, but it has only recently gained widespread exposure. Tracing the Pilates method back to its roots can help you understand the basis of the program.

Joseph Pilates was born in Germany in 1880. His father had been a champion gymnast and his mother was a naturopath who believed in the capacity of the body to heal itself without drugs. It might not surprise you then that young Joseph came to love exercise more and more throughout his youth. Despite the fact that he was initially small and sickly, he began to practice bodybuilding, wrestling, martial arts and gymnastics, and educate himself on human anatomy. His training was so effective that in his adolescent years, he was already modeling for anatomy charts.

Ironically, the Pilates method might not have ever seen the light of day had it not been for World War I. When the war began, Joseph Pilates was in England, where he had been performing in the circus and as a professional boxer. This was not a good thing, since he had been born and raised in Germany. As you might expect, he was placed into an internment camp. During this period of time, Pilates became driven to develop an exercise routine that could be performed in confined quarters so that he could help those interns with ill health rehabilitate their bodies. He drew upon his knowledge of historical exercise practices as well as utilizing his own experiences when it came to staying fit.

Read more about the history of Pilates

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This article from the online version of the MetroWest Daily News details how some commercial gyms are now forbidding their members from grunting while lifting weights:

“Excessive grunting is something that we do not condone,” said Steve Dutch, manager of Planet Fitness in Waltham. “It could jeopardize their membership.”

Earlier this week, a man at a Planet Fitness gym in upstate New York was ejected for grunting. The company said such expulsions occur about once every two weeks.

Pretty soon they won’t allow you to sweat. Just one more reason to set up your own home gym. It’s cheaper and you make the rules. Listen to the music you like, grunt all you want, and probably get better results to boot.

Technorati Tags: fitness, exercise, gym rules, home gym

Most women can exercise througout the entire nine months, and will be healthier for the effort. Of course, some modifications from a normal exercise routine will be required.

Mild to moderate exercise that’s suitable for the different stages of pregnancy will regulate mood swings, keep the circulatory system healthy, and increase pelvic muscle tone and strength. It also can cause the release of endorphins, which will create a positive mood. Moderate workouts will also use up some nervous energy, leading to more restful sleep. Strengthening of the back, buttocks, and thighs helps improve posture, relieve backaches, and keeps joints flexible and firm, while daily stretching will help joints to stay well lubricated with synovial fluid.

There are three types of exercise that authorities say are the top choices for moms-to-be. They are swimming, stationary cycling, and performing pelvic strengthening exercises.

Swimming is great low-impact cardio exercise which works almost all the body’s muscles and joints. The knees, back and legs are all allowed some relief from carrying the additonal pregnancy weight. Cardiovascular exercise also helps regulate the endocrine system while keeping joints flexible and muscle tissue supple.

The full article about exercising during pregnancy

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It used to be that most people thought exercising was for younger individuals, because it was felt that it wasn’t possible for older people to improve their aerobic conditioning, strength, or muscle mass. However, research at major universities has proven those old assumptions to be incorrect. As people age, various changes can occur, including osteoporosis, high blood pressure and other cardiovascular problems, and slowing metabolism, which leads to increased fat accumulation and loss of muscle mass. However, regular, age-appropriate exercise can slow, stop, or even reverse all these changes.

The American College of Sports Medicine suggest 15 to 60 minutes of aerobic exercise three days a week, raising the heartrate to 60-90% of maximum. The basic formula for determining maximum heartrate is to subtract your age from 220. There are countless ways to achieve this recommendation. Some options are brisk walking, jogging, bicycling (either stationary or outside), swimming, machines like elliptical trainers, dance routines, and more. This will keep the lungs and heart healthy in additon to keeping joints in good shape and all body systems functioning on a high level, producing beneficial biochemicals. Our bodies are made to move, regardless of age. We just seem to function better when engaging in moderate exercise as opposed to being sedentary.

Read the full article about age and exercise

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Being fat makes you stupid.

Ok, that’s an exaggeration. But researchers at Toulouse University Hospital and the National Institute of Health and Medical Research in France recently reported the results of a study that indicates that heavier individuals score lower on cognitive tests, even after allowing for mitigating factors like education, age, gender and more.

People with higher BMIs (Body Mass Index-a ratio of weight to height) scored lower on tests that appraised memory, attention and thought processing. Thinner people (BMI of 20) remembered an average of nine of 16 words in a memory test, compared to those with a BMI of 30, who remembered an average of seven words.

The researchers analyzed 2,223 salaried French workers in 1996 and 2001. The workers were between 32 and 62 years old at the beginning of the study. The study was intended to see if previous studies that found a link between weight and congnition applied to middle aged healthy people.

The study author, Dr. Maxime Cournot, said that the study results need to be confirmed by further research, but they still support the current recommendations that people avoid obesity by eating right and exercising.

Technorati Tags: healthy weight, cognition, health research, obesity, eating right, exercising, health, fitness, nutrition

Jogging is an extremely popular form of aerobic exercise. Unfortunately, we’ve all seen stories about joggers being mugged, assaulted, or worse. If you’d like to prevent yourself from becoming another statistic, take heed of these precautions.

1. Leave it Home

To make yourself a less desirable target, don’t carry valuables such as your wallet, watch, cell phone and jewelry (including your wedding ring) when running. Likewise, if you do like to jog to music, don’t carry a super-expensive radio or media player with you. If you aren’t carrying anything of value, thieves will have one less reason to choose you.

2. Safety in Numbers

Criminals prefer solitary victims. Jog with friends if possible. If you own a dog, take him along. The exercise is great for him, and it’s another problem for a would-be attacker. If you aren’t able to go jogging with other people, at least tell someone (preferably someone who lives with you) what route you are taking and when you expect to be back.

3. Follow the Light

If your schedule only permits you to jog before sunrise or after sunset, be sure to stick to streets with lots of street lights. Also, streets with high volumes of traffic increase the chance of a criminal being identified or apprehended, and they know that.

4. Mix it Up…..

Read the rest of the safety tips for joggers

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We’re on a road to nowhere
Come on inside
Takin that ride to nowhere
Well take that ride

My apologies to the Talking Heads for appropriating the lyrics to their excellent song. It just popped into my head. Actually, indoor group cycling classes may be the road to nowhere for the cycle you ride, but they can definitely be the road to a great destination for you on your fitness journey.

These classes are a very good alternative to some other types of exercise classes, because they benefit individuals with all levels of fitness and coordination. There’s no impact on the joints, and no need to learn tricky dance moves.

The classes are frequently referred to as ’spinning’ classes, but Spinning is a registered trademark of the original organized group cycling classes. Referring to all group cycling as ’spinning’ is similar to calling all soda ‘coke’ or all tissues ‘kleenex’. To confuse the issue some more, experienced cyclists also refer to using a high rpm in an lower gear as ’spinning’. Whew!

The classes are led by an instructor and utilize up-tempo music for additional inspiration. The instructor will indicate the speed and resistance you should be using.

The cycle must be set up properly in order to get the full benefit of the class. Some tips:

• Position the seat so there is a slight bend in the knee when you have the heel of your foot on the pedal. Placing the heel on the pedal is only for checking this adjustment. Don’t pedal the bike with your heels.

• Keep the handlebars even with or slightly below the seat. If you feel any back discomfort, make whatever adjustments are necessary.

• When in the riding position, the elbows should be bent slightly and when you have both pedals at the same height, the knees should be directly over each pedal. Adjust the seat back or forth to achieve this position.

Read the rest of this getting fit with group cycling article

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Researchers and medical experts have been saying it for years: if you want to lower stress, regular exercise is your best bet. Exercise has been proven to relax the body and mind, burn fat, improve the function of the cardiovascular system, bring in more oxygen, reduce the chance of diseases, lower blood pressure and much more. You’d think that everyone would be working out regularly, but if you look at the levels of obesity in our society, it’s obvious that there’s a disconnect somewhere.

When the body is stressed, chemical reactions connected with what is known as the ‘fight or flight’ response occur, such as the release of adrenaline. During prehistoric days, if we were involved in a stressful situation, such as being attacked by a wild animal, we were able to run away or fight back (fight or flight) against the threat immediately, thus erasing the chemical reactions that had built up in our system to prepare us for the effort. In today’s society, the cause of our stress is usually not such an immediate physical danger, but our body still reacts to the perceived threat. Since we do not have much of an outlet readily at hand to eradicate the components of the stress, the buildup of chemicals can contribute to emotional and physical problems.

Read the complete article about how exercise beats stress

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If you’re looking for a little variety in your exercise routine, and wouldn’t mind also getting a very effective aerobic and anaerobic conditioning workout, try Tabata intervals. Taba who?

The concept of Tabata intervals originated from a study performed by Dr. Izumi Tabata at the National Institute of Fitness and Sports in Tokyo. The protocol consists of 20 seconds of maximum intensity exercise followed by ten seconds of rest. This cycle is repeated for four minutes, or a total of eight intense intervals.

“You’ve got to be kidding”, you may well be thinking “Four minutes? What kind of workout can I get in four minutes?” Well, as it turns out, an extremely effective one. Everyone who’s given the Tabata protocol a try is amazed at just how intense four minutes of exercise can be. However, since very few people want to work extremely hard just for the fun of it, you’re probably interested in what kind of results you can expect. Well, the subjects in the original study were already very fit individuals at the beginning, and they still increased their anaerobic capacity 28%, and their VO2max by 14% in just six weeks. This is an excellent improvement for such highly trained athletes.

The key to getting excellent results is to make sure that the work cycles are very hard. The study referred to the workouts as “exhaustive intermittent training”. As a matter of fact, the study participants exercised at around 170% of VO2max.

Read more about the four minute workout

With all the press coverage of studies showing the benefits of a glass of wine or beer lately, one can be excused for wondering, “Could it be that drinking alcohol is actually a healthy habit?”

Before we get to the possible health benefits of alcohol, let’s begin by saying something no one can dispute - drinking too much is a bad thing. That’s because alcohol is basically a poison, and if you ingest too much, either at one time or over the years, it will damage most of the organs in your body. So what’s “too much?”. Well, according to the Center for Disease Control and Prevention, it’s more than an average of one drink a day for women, and more than an average of two drinks a day for men. A “drink” is defined as 5 ounces of wine, 12 ounces of beer, or 1.5 ounces of 80-proof liquor.

Here’s a list of just some of the physical problems that excessive drinking can cause:

Heart Disease

Cancer

Stroke

Alcoholic cirrhosis

Brain Damage

High Blood Pressure

Osteoporosis

Now for the good news. Moderate drinking (less than the one drink/two drink levels stated previously) can be beneficial to one’s health. While heavy drinking increases the risk for a number of types of heart disease, moderate drinking appears to lessen the possibility of coronary heart disease and heart attack, raise levels of good cholesterol, and reduce the risk of a number of types of dementia, including Alhzeimer’s.

More about how healthy alcohol is

As I write this here in Florida in September, it’s over ninety degrees outside, with humidity levels to match. We’ll be seeing mostly more of the same for another month or two. While those of you living in more northerly climes are probably starting to enjoy the first cool breezes of autumn, summer will return with both its benefits and dangers next year, so this is a great time to make sure you know how to exercise safely in the heat.

Do’s:

The first rule of exercising in hot weather is to drink plenty of fluids. The common wisdom is that if you’re thirsty, you’re already dehydrated. While that philosophy has received some criticism from some experts lately, no one can dispute the fact that one needs to drink non-caffeinated beverages (caffeine dehydrates) regularly throughout the exercise workout. If your workout takes you into the water, you still need to follow the same rules. Frequently, being surrounded by water causes people to think they’re more well-hydrated than they actually are.

Wear light colored, loose fitting clothing that breathes. Be aware that cotton will not dry as quickly as today’s high tech synthetic fabrics that are made to wick away sweat. If you do wear cotton, don’t jump from a hot, sweaty outside environment into an ice cold air conditioned environment. Cool down slowly……

More on Exercising in the Heat