The average person watches 34 hours a week of live TV plus 3-6 hours of recorded TV. Average excuse for not exercising? Not enough time (from T Nation (Twitter)). To make sure that you exercise, first consider what days best suit your schedule, given your other commitments. Next, choose a time of day where you find exercise enjoyable; some people are more motivated in the morning while others prefer the afternoon or evenings. Make sure to put your first exercise appointments on your calendar, until it becomes routine. Also, exercising with a friend helps you stay focused and motivated!
It is common knowledge that exercise and physical activity are beneficial to your health. But how much is too much? Many people don’t take any days off from exercising, and therefore they don’t allow any time for recovery. Too much exercise can be just as dangerous as not exercising at all!!! It is important to remember that exercise can prevent injuries, but it can also cause them! Rest and recovery is an essential part of any exercise program. In order to train more effectively, you need a recovery plan. This will have a significant impact on your fitness gains and sports performance.
During a workout, muscle fibers are damaged. When resistance is placed on a muscle through running, weight training, etc, the muscle develops tiny microscopic tears, which activate muscle building. The tears cause the formation of new muscle protein strands which increase the strength and size of the muscle. Additionally, the tears start the process of healing by creating new cells to heal the damaged tissue and relieve any soreness. This alters the homeostasis in the body, which creates stress. The greater the tear in the muscle, the more likely it is to have muscle soreness and an altered homeostatic state.
After exercise, recovery is essential to muscle and tissue repair and strength building. Muscles are repaired and rebuilt only during the recovery period. Without proper recovery, especially after a workout that is too strenuous or prolonged, the body stays in the altered homeostatic state for longer than it should, which may lead to injuries. A muscle needs anywhere from 24 to 48 hours to repair and rebuild, and working it again too soon leads to tissue breakdown instead of building.
Recovery should take place both during and after workouts. It is important to rest between weight sets or cardiovascular intervals as well as between workouts in the same week. For weight training programs, never work the same muscles groups two days in a row. Rest helps replenish your energy stores, which get depleted during workouts. People often don’t find the time to rest and relax, but it is one of the easiest things to do to promote recovery and repair. One easy way to recover faster is to design a smart workout routine in the first place. You will limit your progress and undermine your recovery with excessive exercise, heavy training at every session or a lack of rest days.
Stretching is another way to aid the recovery process. It prevents the muscles from becoming knotted and helps improve flexibility. Additionally, it is important to remain hydrated to aid in muscle recovery and to keep heart rate and blood pressure stable. Water supports every metabolic function in your body and must replaced when lost through sweat. A lot of fluid can be lost during strenuous workouts and it needs to be replaced both during and after exercise. Endurance athletes who sweat for hours and lose large amounts of water especially need to replace their fluids for optimal performance and recovery.
Sleep is also extremely important. It is imperative to get between 7-9 hours of sleep to ensure hormones and chemicals like growth hormone and cortisol are produced and in balance. GH is largely responsible for tissue growth and repair. Sleep also enhances protein synthesis, boosts immune function, and helps relax the nervous system. Optimal sleep is essential for anyone who exercises regularly.
The most important thing you can do to improve fitness, prevent injury and speed up recovery is to listen to your body. If you feel tired or sore, take a break or rest. Your body will tell you what it needs if you pay attention to it, rather than ignore the warning signs. The best way to ensure you are training and resting optimally is to consult with a personal trainer to design an effective exercise program and help prevent you from overtraining.
A recent study published in PLOS ONE found that lifestyle factors and health issues may contribute to memory complaints, even in younger adults. Researchers at UCLA examined known risk factors for dementia, including depression, lower education levels, physical inactivity, high blood pressure, diabetes, obesity and smoking. They found that depression, low levels of education, physical inactivity and high blood pressure increased the likelihood of memory complaints in younger adults (ages 18-39), middle-aged adults (40-59) and older adults (60-99). In all age groups, depression was the strongest single risk factor for memory complaints. Regardless of age, even just one risk factor significantly increased the frequency of memory complaints. Memory complaints rose when the number of risk factors increased. This is just another reason to eat well, exercise and maintain a healthy lifestyle and decrease stress.
Chronic stress can have both negative physical and negative mental effects. A new study published in Psychoneuroendocrinology showed a direct link between chronic stress and the body’s metabolic response. The study showed that women who ate the same high fat and sugary foods had more weight gain, fat deposit, and insulin resistance when their chronic stress was elevated. Therefore, these women were more prone to health risks than low-stress women who ate the same food. There is no magic pill to decrease stress levels, but exercise, meditation, yoga and deep breathing techniques can help. Get adequate sleep and eat a diet filled with nutrients to help combat disease.
Most Americans know that unwanted weight and obesity have negative health consequences, especially if the weight is centered around a person’s midsection. A new tool, called “A Body Shape Index” or ABSI, calculates your relative risk of premature death based on your belly fat and age. If you go to www-ce.ccny.cuny.edu/nir/sw/absi-calculator.html and put in the required information you will determine your risk. Less than 1 indicates less risk, 1 is average risk and over a 1 is a greater risk. If you score greater than a 1, it might be time to hit the gym and start a healthy balanced diet!
Healthcare tends to focus on treating diseases and conditions rather than preventing them. Most people are aware that chronic diseases increase the risk of death. In fact, research has shown that people with type 2 diabetes are twice as likely to die from cardiovascular disease. On a positive note, exercise and diet changes have been shown to decrease all chronic diseases by 80%.
A new study decided to examine whether people with PREdiabetes had benefits from diet and exercise. The findings showed that those who changed their lifestyle decreased their risk of dying by almost half of those that did not engage in lifestyle changes. So don’t wait to start eating better and getting healthy! Start today!
It is common knowledge that physical activity is good for your health. Exercising is good for weight maintenance and heart health, and health professionals advocate physical activity in moderation. But how much is too much? There is a growing body of research that has found that excessive endurance exercise may actually be just as bad as being sedentary. A new study at the Minneapolis Heart Institute Foundation looked at long term marathon and ultra-marathon runners and found that plaque buildup in their coronary arteries was 62% higher than those who were sedentary. Don’t take this as an excuse to stay on the couch! Being sedentary is unhealthy; the best long term benefits appears to come from regular, moderate exercise.
There are many sugar substitute on the market, such as Splenda, Equal, and Sweet N Low. People use sugar substitutes instead of sugar to assist in weight loss and to help control blood sugar levels. Currently, agavin, which is a new sugar substitute from the agave plant, is now being studied. Agavins should not be confused with agave nectar or syrup; agavins are not absorbed into the bloodstream and therefore do not raise blood sugar levels or add calories, while agave nectar and syrup do. The research on agavins is promising; agavins are natural, soluble, and have a low glycemic index. Agavins also may aide in weight loss; they are a type of fiber that increases satiety, and they may increase insulin production and lower blood sugar. However, studies have only been conducted in mice and more research is needed to see if agavins are a viable sugar alternative.
Americans consume far too many processed and packaged foods and eat a diet very high in added sugars. These added sugars put us at risk for obesity and diabetes, and now research shows that it may increase your risk of death from cardiovascular disease. A new study in JAMA Internal Medicine found that people who consumed 21% of their calories from added sugar had double the risk of mortality from cardiovascular disease, while those who consumed over 25% tripled their risk! It is important to try to limit added sugar to no more than 10% of your caloric intake, to eat plenty of fruits and vegetables, and to exercise in order to achieve optimal health.
It seems like a new weight loss diet is on the market every day. A lot of research has shown success from diets that are high in protein and low in carbohydrates; further, these diets have been linked to decreased risk of cardiovascular disease and diabetes. However, two new recent studies in Cell Metabolism suggest there is a risk to eating too much protein. They found that high protein diets did indeed promote weight loss; however, it also increased the risk for cancer and overall mortality for those aged 50-65.
In general, most Americans do not consume enough protein in their diet and eat too much processed food and starches. The take home message is that too much of one thing – as with anything in life – may not always be beneficial. Make sure to eat plenty of vegetables on a high protein diet and avoid starches. Moderation and a varied diet are always best!