background preloader

Exercise and Fitness

Facebook Twitter

FoundMyFitness. 15-minute daily exercise is 'bare minimum for health' 16 August 2011Last updated at 04:23 By Michelle Roberts Health reporter, BBC News Moderate exercise does not have to be a long jog, it could be a brisk walk to work or taking the stairs Just 15 minutes of exercise a day can boost life expectancy by three years and cut death risk by 14%, research from Taiwan suggests.

15-minute daily exercise is 'bare minimum for health'

This is about half the quantity currently recommended in the UK. Can three minutes of exercise a week help make you fit? HIIT: Is there a shortcut to exercise? Image copyright iStock We all know that exercise is good for us, but often struggle to do the 150 minutes of moderate level activity a week that's recommended.

HIIT: Is there a shortcut to exercise?

So what's the alternative, asks Michael Mosley. Can you get the benefits of exercise by having a hot bath? We all know that exercise is good for us, but can you get the benefits without actually doing the exercise, asks Michael Mosley.

Can you get the benefits of exercise by having a hot bath?

Having a hot bath or a sauna is a good way to soothe your limbs after exercise, but what happens if you do it instead of exercise? Dr Steve Faulkner of Loughborough University asked me to take part in an experiment comparing the relative benefits of having a long, hot bath versus an hour of hard pedalling. For this study I join a group of volunteers who have all been fitted with monitors which continuously record blood sugar levels. Keeping your blood sugar levels within the normal range is an important measure of your "metabolic" fitness. We are also fitted with equipment to measure how many calories we burn and rectal thermometers to constantly measure our internal, core temperature. Cold baths 'ease aching muscles, but may be risky' 15 February 2012Last updated at 00:07 By Michelle Roberts Health reporter, BBC News Accounts vary about the ideal temperature, how long to be immersed and how often to do them Taking a cold bath after exercise can soothe sore muscles but it is unclear whether this is safe, say experts.

Cold baths 'ease aching muscles, but may be risky'

Plunging into chilly water can provide a shock to the system and may even be harmful, researchers at the UK Cochrane Centre warn. After looking at available trial evidence - 17 small studies involving 366 people - they say there is not enough evidence to back the technique. Saunas could heal your mood and your heart - health - 23 November 2011. That warm, fuzzy feeling you get from sitting in a sauna isn't in your imagination – and it may also help your heart.

Saunas could heal your mood and your heart - health - 23 November 2011

People with chronic heart failure who took saunas five times a week for three weeks improved their heart function and the amount of exercise they could do. Meanwhile, neurons that release the "happiness molecule" serotonin respond to increases in body temperature, perhaps explaining the sauna's pleasurable effects. Heart failure occurs when the heart is unable to supply enough blood to the body, resulting in shortness of breath and difficulty exercising. Previous studies have hinted that saunas might boost health.

To investigate, Takashi Ohori at the University of Toyama in Japan and colleagues asked 41 volunteers with heart failure to take 15-minute saunas five times per week, using a blanket for 30 minutes afterwards to keep their body temperature about 1 °C higher than normal. Hot stuff Intriguingly, these same neurons feed into the sympathetic nervous system. Do you need to eat a lot of protein to build muscle? - Health & Wellbeing. A: You need a certain amount of protein, but less than you might think.

Do you need to eat a lot of protein to build muscle? - Health & Wellbeing

Our expert: Sarah Dacres-Mannings Published 18/08/2011 [Image source: iStockphoto] 'Lack of evidence' that popular sports products work. 18 July 2012Last updated at 21:23 ET Puma shoes carried Jamaica's Usain Bolt to Olympic Gold in the 100-metre sprint in Beijing in 2008 Consumers could be wasting their money on sports drinks, protein shakes and high-end trainers, according to a new joint investigation by BBC Panorama and the British Medical Journal.

'Lack of evidence' that popular sports products work

The investigation into the performance-enhancing claims of some popular sports products found "a striking lack of evidence" to back them up. A team at Oxford University examined 431 claims in 104 sport product adverts and found a "worrying" lack of high-quality research, calling for better studies to help inform consumers. Dr Carl Heneghan of the Oxford University Centre for Evidence-Based Medicine led the independent research into the claims made by the makers of sports drinks, protein shakes and trainers. Continue reading the main story. Weight training 'reduces diabetes risk' 7 August 2012Last updated at 00:15 GMT Weight training can reduce the risk of diabetes, the study concludes Weight training helps to prevent type 2 diabetes in men, research suggests.

Weight training 'reduces diabetes risk'

Researchers found regular weights reduced the risk by up to a third, in the study of more than 32,000 men published in the Archives of Internal Medicine journal. It is already well known that regular exercise can prevent the disease. But the report is considered important as weights provides an alternative to aerobic exercises such as running for people who are not so mobile. Researchers from Harvard School of Public Health in the US and the University of Southern Denmark followed the men over an 18-year period, during which time nearly 2,300 developed the condition.

Cardio H.I.T.s. When it comes to doing cardio, less can be more.

Cardio H.I.T.s

Everyone dreads a long boring session on the treadmill. Luckily, some recent studies show that mind-numbing repetition doesn’t have to be part of the fat-burning process. A short intense workout can have the same or even greater benefits than slogging through long arduous miles. 10 Ways to Increase Your VO2 Max. As a traditional yardstick to measure capacity for aerobic work, the VO2 Max is a considered by many endurance athletes to be the holy grail of fitness.

10 Ways to Increase Your VO2 Max

While I completely disagree (for reasons given in an article posted HERE), I do concede that VO2 max is an important factor in determining performance in training and racing. Take a Load Off. Sometimes the best workout you can do is an easy workout... really! Alan Belcher; photo: Jamie Morton Most full-time fighters aim to step into the Octagon three times a year, maybe even four if they're a workhorse. That means these athletes train nearly year-round. The upside? More paychecks. How can an athlete enhance performance legally? 22 November 2013Last updated at 19:55 ET By Gabriela Torres BBC Mundo health reporter Cryotherapy chambers are increasing in popularity What is the different between a gold and a silver medal? The enhancement of the performance by just 0.5% is what could keep an elite athlete away from glory. Ditch the chair says expert. 1 January 2013Last updated at 18:51 ET By Dr Tony Westbury Edinburgh Napier University Dr Tony Westbury, a sports psychologist from Edinburgh Napier University, and ultra distance runner Dr Andrew Murray advise on how to motivate yourself for New Year fitness The health message has excellent penetration.

Few people are unaware of the benefits that come from adopting a healthy lifestyle - doing more physical activity and exercise, eating better, stopping smoking and drinking less alcohol. But the recent Scottish Health Survey showed very clearly that whilst most people know about the importance of a healthy lifestyle, fewer than four in 10 of us are hitting the target of 150 minutes of moderate intensity physical activity per week. Fat 'breathed out' of body via lungs, say scientists. 16 December 2014Last updated at 19:08 ET By Michelle Roberts Health editor, BBC News online Fat can be breathed out as well as burned off as you lose weight, biochemists who have studied metabolism at a microscopic level say.

But they warn that people still need to huff and puff with exercise to keep slim - hyperventilating on its own will not do the trick. The Australian team traced the route of fat out of the body as atoms. Their findings are published in the Christmas edition of the British Medical Journal. Continue reading the main story “Start Quote These results show that the lungs are the primary excretory organ for weight loss” Exercise instantly boosts fat-busting genes. Now there is no excuse to avoid the gym: just one hour of exercise instantly changes your genes to boost the breakdown of fat. Juleen Zierath and Romain Barrès at the Karolinska Institute in Stockholm, Sweden, and colleagues looked for epigenetic changes – the addition of a methyl group to genes – in muscle cells during strenuous exercise. To do so, the team collected biopsies from the thigh muscles of eight men who led relatively sedentary lives, both before and after an hour of exercise.

Several genes involved in fat metabolism that were methylated before the exercise lost their methyl group. Such demethylation allows genes to more easily make proteins, which suggests that more proteins involved in the breakdown of fat are being made after exercise, says Zierath. The group was surprised to see these effects happen so quickly. How much better is standing up than sitting? Deceleration Movement Training. Recently we discussed the importance of deceleration in relation to high performance training and injury prevention. We learned about eccentric strength and the role it plays in reducing momentum. We also made reference to dynamic balance and the importance it plays in maintaining control while performing skillful athletic movements.

In this segment we will discuss movement training. Deceleration and Dynamic Balance. Training for acceleration is vital in helping a player to become faster, but improvement in acceleration may not transfer into improved performance on the field. Exercise four hours after learning 'boosts memory' Image copyright Thinkstock Intensive physical exercise four hours after learning is the key to remembering information learnt, say Dutch researchers. Exercise is known to release proteins that can boost the part of the brain related to memory, and this study suggests the timing of it is crucial.

Does stretching before exercise do any good? 5 Things You Should Know About Stretching And Mobility. The New Rules of Warming Up. What to eat when running a marathon. Could you run a marathon without training? 21 March 2012Last updated at 09:25 ET By Vanessa Barford and Jon Kelly BBC News Magazine. Running a marathon - what are the risks? 23 April 2012Last updated at 07:00 ET By Michelle Roberts Health reporter, BBC News. Barefoot running injury concern. 16 May 2013Last updated at 02:20 ET By Helen Briggs BBC News. How running 'may preserve thinking skills'

Cyclehack. Why cycling is a healthy option. What to eat before cycling. Copenhagen Wheel.