Nutrition. Exercise. Cancer. Aging. Technology & Fitness. Attention Scale Addicts, part 2. Latest blog post from Jason Seib Brace yourself. I’m coming at you with all guns blazing on this one and you aren’t going to believe what you’re about to see. First things first, if you haven’t read my diatribe condemning your bathroom scale, please begin there. Alright, now that you are caught up, let’s revisit Deb from my last post. Deb has been kind enough to let me exploit her for your education on these here interwebs and I am very grateful. Showing the world where she started isn’t easy, but she is a kind person who wants to help you and she has accomplished some remarkable things in her health and fitness. So here is Deb at the beginning of a contest we held at my gym in January of last year.
Here she is at a size zero with her nutrition dialed. And here she is a couple of weeks ago after a lot of hard work that has dramatically increased her fitness capacity. I spent my entire career waiting patiently for the right situation that would produce the picture below. Can three minutes of exercise a week help make you fit? How Interval Training Can Improve Health. John P. Kelly/Getty ImagesCan brief bursts of exercise improve your health? While many of us wonder just how much exercise we really need in order to gain health and fitness, a group of scientists in Canada are turning that issue on its head and asking, how little exercise do we need? The emerging and engaging answer appears to be, a lot less than most of us think — provided we’re willing to work a bit. In proof of that idea, researchers at McMaster University in Hamilton, Ontario, recently gathered several groups of volunteers.
The researchers tested each volunteer’s maximum heart rate and peak power output on a stationary bicycle. Most of us have heard of intervals, or repeated, short, sharp bursts of strenuous activity, interspersed with rest periods. But the Canadian researchers were not asking their volunteers to sprinkle a few interval sessions into exercise routines. But millions of Americans don’t engage in that much moderate exercise, if they complete any at all. John P. Physical activity decreases salt's effect on blood pressure, study finds. The more physically active you are, the less your blood pressure rises in response to a high-salt diet, researchers reported at the American Heart Association's Nutrition, Physical Activity and Metabolism/Cardiovascular Disease Epidemiology and Prevention 2011 Scientific Sessions. "Patients should be advised to increase their physical activity and eat less sodium," said Casey M. Rebholz, M.P.H., lead author of the study and a medical student at the Tulane School of Medicine and doctoral student at the Tulane University School of Public Health & Tropical Medicine in New Orleans.
"Restricting sodium is particularly important in lowering blood pressure among more sedentary people. " Investigators compared study participants' blood pressure on two one-week diets, one low in sodium (3,000 mg/day) and the other high in sodium (18,000 mg/day). The American Heart Association recommends consuming less than 1,500 mg/day of sodium. How Exercise Lowers Blood Sugar in Type 2 Diabetes - Type 2 Diabetes. If you stick with it, exercise can reduce your need for blood-sugar-lowering drugs. You may consider exercise a nuisance, a chore, or simply a bore. But if you've been diagnosed with type 2 diabetes, you need to look at physical activity in a whole new light.
Now it's a tool. Just like taking a drug or altering your diet, exercise can lower blood sugar on its own, even if you don't lose weight. "Exercising is the most underused treatment and it's so, so powerful," said Sharon Movsas, RD, a diabetes nutrition specialist at the Clinical Diabetes Center at Montefiore Medical Center in New York City. For most people with diabetes, exercise is a safe and highly recommended way to reduce the risk of complications. How exercise affects blood sugarIn general, blood sugar drops after exercise and is lower for the next 24 to 48 hours, says Movsas. When you exercise, your muscles become more sensitive to insulin and absorb more glucose from the blood.
Physical Inactivity May Cause As Many Deaths As Smoking. Put Those Shoes On: Running Won't Kill Your Knees. Hide captionPaul Rider runs on Mulholland Drive in Los Angeles, March 25, 2011. Researchers say a moderate running regimen is actually beneficial for the joints of people with healthy knees. Dennis J. Provost for NPR Yes, it's true: Jogging, long thought to hurt knees with all that pounding and rattling around, may actually be beneficial for the complex and critical joint. There are caveats, though, especially for people who have suffered significant knee injury or are overweight. But for the most part, researchers say, jogging for your health seems like a good idea. David Felson, a researcher and epidemiologist at Boston University School of Medicine, says past concern about jogging and knees centered on the continuous impact of the foot to the ground and suggestion that it caused degeneration of the knee and the onset of osteoarthritis.
"We know from many long-term studies that running doesn't appear to cause much damage to the knees," he says. 'Running Is Healthy For The Joint' Exercise: Good For Knees After All. For most of my adult life, I’ve held to the belief that there is no such thing as bad exercises – only bad ways to do good exercises. You can take the most effective exercises and make them useless and compromising just as you can turn an ineffective exercise into a safe and functional one. That said, some exercise machines and movements are just flat-out awful. Here are the “Unlucky 7″: exercises where the risks far outweigh the benefits. Inverted Leg Press: The angle on most of these machines can cause injury due to the awkward position of the hips and spine.
Better Alternative: Squats (barbell or dumbbell) Smith Machine: Any way you slice it this machine (AKA “the expensive towel rack”) is biomechanically horrendous. Like any other machine, you have to conform to a fixed movement – which doesn’t take the lifters natural mechanics into consideration, and doesn’t allow for subtle mechanical adjustments.This can cause problems in the knees and lower back if used to squat. Back Extension: Move Your Body And Fight Arthritis, Four Types Of Exercise Can Help Treat Arthritis And Rheumatic Diseases. Exercise eases arthritis in obese mice even without weight loss.
Adding another incentive to exercise, scientists at Duke University Medical Center have found that physical activity improves arthritis symptoms even among obese mice that continue to chow down on a high-fat diet. The insight suggests that excess weight alone isn't what causes the aches and pains of osteoarthritis, despite the long-held notion that carrying extra pounds strains the joints and leads to the inflammatory condition. Published Sept. 27 online in the journal Arthritis & Rheumatism, the findings are now being tested in people. "What's surprising is that exercise, without substantial weight loss, can be beneficial to the joints," said Farshid Guilak, Ph.D., professor of orthopaedic surgery at Duke and senior author of the study.
"Ideally, it would be best to be fit and lose a little weight, but this shows that exercise alone can improve the health of your joints. " Even modest improvements could have a major impact if the findings are borne out in people. Effects of glucosamine, chondroitin, or placebo in patients with osteoarthritis of hip or knee: network meta-analysis -- Wandel et al. 341 -- bmj.com. Abstract Objective To determine the effect of glucosamine, chondroitin, or the two in combination on joint pain and on radiological progression of disease in osteoarthritis of the hip or knee.
Design Network meta-analysis. Direct comparisons within trials were combined with indirect evidence from other trials by using a Bayesian model that allowed the synthesis of multiple time points. Main outcome measure Pain intensity. Secondary outcome was change in minimal width of joint space. Data sources Electronic databases and conference proceedings from inception to June 2009, expert contact, relevant websites. Eligibility criteria for selecting studies Large scale randomised controlled trials in more than 200 patients with osteoarthritis of the knee or hip that compared glucosamine, chondroitin, or their combination with placebo or head to head.
Results 10 trials in 3803 patients were included. Introduction Methods Literature search Study selection Outcome measures Quality assessment Data collection. Popular supplements to combat joint pain do not work, study finds. Two popular supplements taken by millions of people around the world to combat joint pain, do not work, finds research published online in the British Medical Journal. The supplements, glucosamine and chondroitin, are either taken on their own or in combination to reduce the pain caused by osteoarthritis in hips and knees. The researchers, led by Professor Peter Jüni at the University of Bern in Switzerland, argue that given these supplements are not dangerous "we see no harm in having patients continue these preparations as long as they perceive a benefit and cover the cost of treatment themselves. " However, they add: "Health authorities and health insurers should not cover the costs for these preparations, and new prescriptions to patients who have not received treatment should be discouraged.
" In the last decade, GPs and rheumatologists have increasingly prescribed glucosamine and chondroitin to their patients. And many individuals around the world have purchased them over the counter. How to get your metabolism moving. Want to burn calories while you sleep? Have a pre-bed snack such as peanut butter on a graham cracker. Height, weight, gender and age all affect your resting metabolic rateCardio is just as crucial as weight-training for keeping metabolism hummingA single sleepless night reduces your resting metabolic rate by about 5% (Health.com) -- Here's something to feel good about: Your body is a calorie-burning machine.
You'll even torch a few while reading this article. The point is, every single thing you do -- from breathing to eating to sleeping -- uses energy. "There are so many factors that determine your metabolic rate," says Janet Rankin, Ph.D., professor of human nutrition, foods, and exercise at Virginia Tech. Although you can't rewire your double helix or switch back the clock, there's still plenty you can do to be a fast burner, Rankin says.
Health.com: Little ways to lose big pounds Cardio revs your metabolism for hours afterward So how can you tell if you're pushing hard enough? Cool Running | The Couch-to-5K ® Running Plan. By Josh ClarkPosted Saturday, 1 January, 2011 Couch to 5K ® | Beginning Running First off, you may be asking, "exactly how many miles is a 5K? " A 5K is 3.1 miles. We're here to help you achieve your goal of beginning to run your first 5K. You should ease into your 5K training plan gradually. It's easy to get impatient, and you may feel tempted to skip ahead in the program, but hold yourself back. Start Your 5K Training | A Few Minutes Each Week Each session should take about 20 or 30 minutes, three times a week. Be sure to space out these three days throughout the week to give yourself a chance to rest and recover between efforts.
Run for time or run for distance There are two ways to follow this Couch to 5K ® training program, to measure your runs by time or by distance. Before setting out, make sure to precede each training session with a five-minute warmup walk or jog. Cool Running’s Couch to 5K ® Program is available for purchase online through iTunes or the Google Play Store.
Is marijuana unhealthier than people think? This is pure disinformation. It has been shown that habitual marijuana smokers are less likely to contract cancer. It has also been shown that cannabis oil kills all cancer cells (Google Rick Simpson & others). Marijuana has amazing healing potential (with NO side-effects) and could replace over 20% of pharmaceutical drugs, BUT is cannot be patented – so Big Pharma spends $Millions to discredit, smear and criminalize it. 5.5 million people die every year from tobacco related illnesses. Nobody dies from taking marijuana. In fact thousands are dying waiting for marijuana to be legalized. George Dvorsky has clearly not researched the subject at all, he's just parroted the standard propaganda, which is lazy and reprehensible. io9.com is a waste of everyone's time.
Teenage Marijuana Use May Hurt Future IQ. Aug 27, 2012 5:38pm Reported by Drs. Tiffany Chao and Shari Barnett: Teenagers lighting joints may end up less bright, according to new research released Monday. In a study of more than 1,000 adolescents in New Zealand, those who began habitually smoking marijuana before age 18 showed an eight-point drop in IQ between the ages of 13 and 38, a considerable decline.
The average IQ is 100 points. A drop of eight points represents a fall from the 50th percentile to the 29th percentile in terms of intelligence. The research, published in the Proceedings of the National Academy of Sciences, charted the IQ changes in participants over two decades. Researchers tested the IQs of all of the study subjects at age 13 before any habitual marijuana use. The eight-point drop in IQ was found in subjects who started smoking in adolescence and persisted in “habitual smoking” — that is, using cannabis at least four days per week — in three or more of the five study waves.