Exercise relieves constipation in people with irritable bowel syndrome, a study in the International Journal Sports Medicine reports. Researchers had 28 adults with IBS attend two classes encouraging regular exercise; 28 others received no advice. Compared with the sedentary group, people in the first group increased their activity level and reported significantly fewer bouts of backup. OK, its not a pretty thought, but exercise helps move waste through your intestines faster, which keeps more water in your doo, making it easier to…. Well, do it. Shape Magazine, March 2009
Archive for the ‘exercise’ Category
Work It Out To Get It Out!
Friday, October 9th, 2009Protein After Weight Training Increases Bone and Muscle Mass
Friday, October 9th, 2009
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Take a protein supplement (i.e., protein bar, shake, etc.) after weight training if you want to strengthen your bones and build lean body mass. Increased dietary protein after resistive exercise provides amino acids to build muscle and turns on signaling chemicals that stimulate protein synthesis. A 24-week long study from Denmark of early postmenopausal women (average age 55) found that feeding a dietary supplement after weight training increased muscle strength by 9 percent, total bone density by 3 percent, and bone density in the femoral neck (leg bone) and lumbar vertebrae (lower spine) by 3 percent. The supplement consisted of 10 grams of whey protein.
Make Friends With The Treadmill….. Your Butt Will Thank You!
Friday, October 9th, 2009
You know that cardio is important to your fat burning goals. But what you may not know is that one of the most popular machines on the market for burning fat is also among the best for building a strong, sexy butt. According to researchers at Madonna Rehabilitation Hospital in Lincoln, Nebraska, walking on a treadmill is one of the top five ways in which you can most efficiently target all three of your large gluteal muscles – the maximus, minimus and the medius. The hitch: You can’t stay on flat terrain.
Efficient for any runner – adding both variety and intensity – the treadmill can be as challenging for walkers. The secret? The incline. Unlike, say, the recumbent bike, the treadmill forces you to stand upright, without he support of any equipment. And, while the recumbent bike is certainly easier on your joints, you’ll target your glutes far more successfully on the treadmill. In fact, in that same study, scientists noted higher electromyographic (EMG) responses from people on treadmills than on any other cardio machine, including the elliptical. Oxygen Magazine 2009
Have You Seen The Alter-G Treadmill? The Treadmill That Comforts The Knees…..
Wednesday, September 30th, 2009
I about flipped out when I saw this treadmill Anti-Gravity Treadmill, as I had never seen anything like this before. It was developed by NASA and creates the feeling of weightlessness. Apparently you climb into an airtight compartment and select the amount weight you want to literally experience. The G-trainer allows you to train more often without the putting the mileage on your joints. This machine is most definitely worth checking out!
Overview G-TrainerTM Anti-Gravity TreadmillsTM are changing the weight of the world. G-Trainers enable people to improve mobility and health, recover from injury and surgery more effectively, overcome medical challenges that limit movement, and enhance physical performance. Whether you’re an elite athlete who can’t afford bench time or an individual whose daily life doesn’t have time for sitting still, G-Trainers are designed for everyone.
Failure Is An Option……
Wednesday, September 30th, 2009
If you’ve been around the gym while you’ve probably heard about muscle failure. But what exactly does that mean? Simply stated, muscle failure is achieved when you do as many reps as you can with a heavy weight until you simply cannot do any more. At this point, you have “failed.” Unlike final exams, failure is a good thing here.
Pushing your muscles to a point were they can no longer contract means you’ve worked them at the highest intensity as possible, and the more intense your workouts the more effective they will be. Your light exercise will feel decidedly more difficult after this intense heavy work, but your results will come more quickly in the long term. Oxygen Magazine, Spring 2009
The Key To A Sexier Backside
Wednesday, September 30th, 2009
Stair running does double duty as both a thigh and butt slimmer and a mega calorie burner. Find a staircase with at least one flight. Run up and down for 15 minutes (walk if you need to; that’s fine also.) Take it slow at first to warm up. After two weeks, increase the time by 30 seconds per week.
Shape Magazine, March 2009
Weight-Training Helps Preserve Muscle Mass & Resting Metabolism After Weight Loss
Wednesday, September 30th, 2009
Ninety-five percent of people who lose weight gain it back within 12 months. Typically, weight loss causes decreases in lean body mass and resting metabolism, which makes it very easy to regain the lost weight. A study from the University of Alabama at Birmingham led by Gary Hunter studied the effects of losing 26 pounds on lean body mass, body fat and resting metabolic rate in African-American and European American women participating in a weight-loss program. During the study, the women either lifted weights, did aerobics, or no exercise. Women who weight-trained during a weight-loss program were able to sustain lean body mass and maintain resting metabolic rate (caloric consumption) compared to women who didn’t exercise or did aerobics. African-American women lost less fat than European American women during the study with the same weight loss. Combining caloric restriction with weight training results in long-lasting weight-loss. Obesity, 16: 1045-1051, 2008 Article By: Steve Blechman & Thomas Fahey, EdD
Which Is Better…. Running Outdoors Or Running On A Treadmill?
Wednesday, September 30th, 2009
Running is one of the best exercises for promoting weight loss. Most runners have a definite preference for exercising either outdoors or on a treadmill. Outdoor running burns about 5 percent more calories at a given speed than treadmill running. Running outdoors subjects runners to wind resistance and they receive no assistance from the treadmill belt. Outdoors, the runner must push against solid ground to move forward. On a treadmill, the belt moves continuously, so the runner doesn’t have to push as hard against the surface. However, outdoor runners have a higher rate of musculoskeletal injury than treadmill runners and have a 50 percent greater risk of stress fractures. Running outdoors burns more calories than on a treadmill, but increases the risk of injury. The New York Times, May 6, 2008.
Cover Your Butt
Wednesday, September 30th, 2009
No matter how ready you are to lose fat and obtain strong and tight glutes, life’s little roadblocks – from stress and fatigue to boredom and loneliness – can get in the way. Magie Greenwood-Robinson, Ph.D., co-author of The Biggest Loser Success Secrets (Rodale Books, 2008) provides some insider tips on how to overcome the obstacles.
OBSTACLE: Time Crunch
GET OVER IT: Put your workout clothes on when you getup. “This helps me ensure that I get to the gym at some point during the day,” says Greenwood-Robinson.
OBSTACLE: Delayed Results
GET OVER IT: Weigh yourself, or simply see how your clothes are fitting. Sometimes, a looser pair of pants is all you need to keep going.
OBSTACLE: No Enjoyment
GET OVER IT: “Make use of the bands, weights bars and medicine balls,” she says. “Exercise is more fun than ever.”
OBSTACLE: Ho-Hum Routine
GET OVER IT: Make a list of all the possible exercises you can do to tone your glutes and mix them up for each workout.
Oxygen Magazine May 2009
