New Research Sparks Call for Guidelines Around High-Intensity Interval Training – Jun 2018 – Source Newsroom: Les Mills
New research has for the first time set a recommended upper limit of High-Intensity Interval Training (HIIT) at 30-40 minutes working out at above 90 percent of the maximum heart rate per week.
At first, I misread this and assumed they were talking about 30-40 minutes in one day, but I’m shocked to see this amount as the maximum for a whole week. Continue reading
How Exercise Changes Fat and Muscle Cells – NYTimes.com – By Gretchen Reynolds – July 31, 2013
Exercise seems able to drastically alter how genes operate.
One powerful means of affecting gene activity involves a process called methylation, in which methyl groups, a cluster of carbon and hydrogen atoms, attach to the outside of a gene and make it easier or harder for that gene to receive and respond to messages from the body.
Exercise promotes health, reducing most people’s risks of developing diabetes and growing obese. But just how, at a cellular level, exercise performs this beneficial magic — what physiological steps are involved and in what order — remains mysterious to a surprising degree. Continue reading
Sedentary Lifestyle Drastically Increases Risk of Dying from Cancer – Roswell Park Comprehensive Cancer Center – Apr 2018
Roswell Park Comprehensive Cancer Center researchers have once again identified a link between physical inactivity and an increased risk of mortality among cancer patients, emphasizing the health risks of a sedentary lifestyle and the importance of regular exercise as therapy for cancer patients both during and after treatment.
From what I’ve been reading, this “exercise” they refer to is actually more like “activity”, as long as it’s not done sitting. That means everyday activities, like shopping, carrying, and putting away groceries, or handling small children, or walking the dog qualify as “exercise”.
Any activity that isn’t done sitting is a big improvement over sitting, even like cooking or folding laundry. Continue reading
Those 2-Minute Walk Breaks? They Add Up – By GRETCHEN REYNOLDS MARCH 28, 2018
I’m glad to read that freq2uent short bursts of exercise (or any movement, even if not vigorous) can be as beneficial as longer, more intense sessions of exercise.
This is how I get most of my exercise: getting up from my desk when my 30-minute timer goes off. I just take a minute-long break, walking around and swinging my arms around, maybe doing some stretches (mainly backward to “open my hips” after so much sitting), or doing a quick burst of “20-steps” running in place.
Walk for two minutes. Repeat 15 times. Or walk for 10 minutes, thrice. Continue reading
Mindfulness practice leads to increases in regional brain gray matter density – free full-text article – /PMC3004979/ – 2012 Jan
Sometimes the healthcare industry promotes complicated expensive treatments for issues that have simple home-made solutions.
Therapeutic interventions that incorporate training in mindfulness meditation have become increasingly popular, but to date, little is known about neural mechanisms associated with these interventions.
Mindfulness-Based Stress Reduction (MBSR), one of the most widely used mindfulness training programs, has been reported to produce positive effects on psychological well-being and to ameliorate symptoms of a number of disorders. Continue reading
Why Does Exercise Start Hurting Two Days After a Workout? – Jan 2018 – by Daniel Kolitz
If you’ve decided, this year, to start working out, you might have noticed a strange phenomenon: You’ll leave the gym feeling fine, and then two days later wake up sore.
This weird time-lag appears unique to exercise, and is, when you think about it, kind of inexplicable—like stubbing your toe, feeling nothing, and then two days later suddenly yelping in pain. Continue reading
To treat back pain, look to the brain not the spine | Aeon Essays – September 2017 by Cathryn Jakobson Ramin
For patient after patient seeking to cure chronic back pain, the experience is years of frustration. Whether they strive to treat their aching muscles, bones and ligaments through physical therapy, massage or rounds of surgery, relief is often elusive – if the pain has not been made even worse.
Now a new working hypothesis explains why: persistent back pain with no obvious mechanical source does not always result from tissue damage.
Instead, that pain is generated by the central nervous system (CNS) and lives within the brain itself. Continue reading
Can You Burn Calories While Sitting at a Desk? – newswise.com
A new study suggests that continuous movement while sitting may increase metabolic rate more than standing at a desk.
Craig Horswill, clinical associate professor of kinesiology and nutrition at the University of Illinois at Chicago, says the study adds to the growing body of evidence that suggests strategies for increasing non-exercise active thermogenesis (NEAT)— defined as spontaneous activity unrelated to a fitness routine — are needed to help overcome the detrimental effects of prolonged sitting. Continue reading
It’s Nothing Personal, Yoga, But You Ruined My Life: Raising Awareness of EDS
Perhaps it’s too harsh to say yoga ruined my life, but it has given me chronic pain and joint issues that forced me to completely change my daily routine.
All you yogis out there might be wondering- how is that possible?
Well, unbeknownst to me, yoga is the last thing a person with my condition should do. Continue reading
Upper crossed syndrome: Causes, symptoms, and exercises – August 2017
People with hypermobility (EDS) tend to develop this muscular imbalance, but it’s one of the few structural problems we can fix – with exercise.
Upper crossed syndrome refers to a particular configuration of overlapping overactive and underactive muscle groups in the neck, chest, and shoulders.
Typically, poor posture causes the syndrome, including the forward head posture, which occurs when people use electronic devices, read, and drive. Those with upper crossed syndrome usually have the same or similar set of postural irregularities that people may describe as slouching. Continue reading