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Exercise and Fitness

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FoundMyFitness. 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. Our expert: Sarah Dacres-Mannings Published 18/08/2011 [Image source: iStockphoto] When it comes to muscle building, you will find no shortage of advice on what to eat, how to train and what sort of supplements you should be taking. Unfortunately, there are a lot of misconceptions, says Sarah Dacres-Mannings, a spokesperson for Sports Dietitians Australia – and one of the biggest is that you must eat a lot of protein. While you do need more protein when muscle building, the total amount needed is less than many people think. A sedentary person needs to eat about 0.8g of protein per kg of body mass each day.

Dacres-Mannings says this is where a common misconception arises. "Athletes often look at this and say 'Well I must double my protein'.But they haven't measured what they are eating anyway – and it is often an adequate amount. " In fact, she points out that most of us are eating 1.6-1.8g protein/kg of body mass anyway. '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.

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 “Start Quote Yet another fashion accessory for exercise… and a rather expensive way of getting a bit of milk” 'Minuscule effect' 'Expensive milk' 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. 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. 'Difficulty' They found 30 minutes of weights a day, five times a week could reduce the risk of diabetes by 34%.

But they also reported that even less regular exercise - up to an hour a week - had an impact, cutting the risk by 12%. 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. 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. Since you could theoretically improve your VO2 max by 15-20% (and I've seen athletes do more than that), let's say you wanted to pull out all the stops and get your VO2 max as high as possible. Based on VO2 max being defined as the maximum amount of oxygen your body consume and utilize during exercise, you've basically got three viable strategies, and a few different approaches for each: Strategy Numero Uno: Increase how much air you move into your lungs.

This will increase oxygen availability at the pulmonary level. So how could you actually do this? #1: Increase the force capacity of your inspiratory and expiratory muscles. . #3: Take something called "Cordyceps". 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. The down? A deload period is typically a one-week stretch utilized scheduled into a fighter's strength program. “When I do a deload week I have a lot of energy," says middleweight contender Alan Belcher, who is set to rematch Yushin Okami at UFC 155 December 29. Take many forms, says Andy Hennebelle, NASM-CPT, CSCS, USAW, a strength coach at the UFC Gym in Corona, Calif. The key is to stay ahead of the overtraining curve by purposefully easing off before your body is forced to take a break. “The biggest success stories I have seen is when an athlete is coming off several weeks of big lifts," he adds.

Deloading is the Difference. 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. In order to achieve maximum performance, an athlete can turn to a series of resources without crossing the line of illegality.

They are called performance, or ergogenic, aids and may include anything from good nutrition and a training plan to the consumption of supplements and legal substances. There are also special gadgets that enhance athletes' lung capacity, improve transport of oxygen and speed up recovery. Many of these techniques are widely accepted and are as simple as having a customised balanced diet or getting into a bath full of ice after exercise.

Others tend to invite more controversy and some specialists warn that they may be banned. 'Cocktail' of supplements Continue reading the main story. 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” End QuoteThe study authors When fat is broken down to its constituent parts, a couple of things happen.

Chemical bonds are broken, a process which releases heat and fuel to power muscles. But the atoms - the stuff fat is made of - remain, and much of these leave the body via the lungs as carbon dioxide, say the scientists. Fat storage and metabolism. 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. Unfortunately, you would get caffeine intoxication before gaining the same effects from coffee as an hour-long workout, says Zierath. More From New Scientist. 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. Looking at the demands of the sport of soccer, we clearly see the importance movement plays. Movements on and off the ball are what bind together all the skills of the game into a rhythmic and consistent flow, hence why it is the beautiful game. Often what makes a top performer stand out is not only their skill, but the movement that accompanies those skills. Top players make movement look effortless, as though they are floating on the pitch and there is no better example than Lionel Messi.

When training movement, the goal is to establish good motor patterns. Exercise 1 Forward, Lateral, Medial Hop Exercise 2. 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. If the athlete is unable to decelerate from those faster speeds in a timely and controlled manner, it can lead to ineffectiveness on the field or, worse, an injury. An athlete’s ability to decelerate is a skill that can be trained, and needs to be included in a well rounded strength and conditioning program. In our last article, we spoke about eccentric strength and the importance of deceleration for performance and injury prevention. Eccentric strengthening exercises help to build strength in our lower body and help to prepare us for the increase in velocity and momentum when suddenly stopping, cutting and changing direction, but this is only one element.

In this next segment, we will shift our attention to dynamic balance. When my athletes struggle with balance they tell me it’s because they are not good at it. Good Luck! 1. 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. The study, in Current Biology, tested 72 people on their memory recall. And it found exercising a few hours after learning was more effective than immediately afterwards. After spending 40 minutes on a learning task, the 72 people were split into groups: one exercised straight awaythe second performed exercise fours hours laterthe third did not do any exercise The activity consisted of 35 minutes' vigorous exercise on an exercise bike.

When they were all tested on how much they had remembered two days later, the second group performed best. Brain images using MRI showed this group's activity patters in the hippocampus - which is connected to learning and memory - were sharper. The health hazards of sitting. Inactivity.png. 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. Why are our knowledge and attitudes so out of step with actual behaviour? People develop habits over time about most aspects of their lives. Habits make our lives run smoothly. Dr Tony Westbury says getting out of your chair makes you active I will be blunt.

How much better is standing up than sitting? 16 October 2013Last updated at 03:26 ET Studies have claimed major health benefits for standing for much of the day as opposed to sitting. The difference is marked, explains Michael Mosley. Guess how many hours a day you spend sitting? Fewer than eight? Sitting down as much as this is clearly bad for us and some studies suggest that those who sit all day live around two years less than those who are more active. Even if you exercise on a regular basis that may not be enough. So why is sitting so damaging? Glucose is an essential fuel but persistently high levels increase your risk of diabetes and heart disease. We wanted to see what would happen if we took a group of people who normally spend their day sitting in an office and ask them to spend a few hours a day on their feet instead.

Standing while you are working may seem rather odd, but it is a practice with a long tradition. Our lucky volunteers had mixed feelings about how they would get on. "The small of my back, it's going to hurt…" 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.

This is about half the quantity currently recommended in the UK. Meanwhile, work in the British Journal of Sports Medicine suggests a couch potato lifestyle with six hours of TV a day cuts lifespan by five years. The UK government recently updated its exercise advice to have a more flexible approach, recommending adults get 150 minutes of activity a week. This could be a couple of 10-minute bouts of activity every day or 30-minute exercise sessions, five times a week, for example.

Experts say this advice still stands, but that a minimum of 15 minutes a day is a good place to start for those who currently do little or no exercise. Continue reading the main story “Start Quote. 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.

So what's the alternative, asks Michael Mosley. A few years ago, while making a Horizon documentary called The Truth about Exercise I was introduced to something which changed my life - HIIT or High Intensity Interval Training. Typically you do a few very short bursts of intense cycling on an exercise bike, with brief recovery periods. The promise of HIIT is that you will get maximum benefit in minimum time - and that is certainly what I have found. But how well does it compare to other forms of exercise? With the help of researchers from Nottingham University we decided to find out. We started by recruiting a group of 24 volunteers, aged between 40 and 60, who all have jobs and lifestyles that are best described as "pretty sedentary". Our first group were asked to do 150 minutes a week of moderate-intensity physical activity. Does stretching before exercise do any good?

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