It Matters What You Eat After Exercise

February 1, 2010

Many of the health benefits of aerobic exercise are due to the most recent exercise session (rather than weeks, months and even years of exercise training), and the nature of these benefits can be greatly affected by the food we eat afterwards, according to a study published in the Journal of Applied Physiology (http://jap.physiology.org)…

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Long Term Thinkers Make Better Health Decisions

December 24, 2009

Two US psychologists found that people who tend to think in the long term, who focus on later rewards rather than immediate payoffs, are more likely to make better and positive decisions concerning their health, such as what and how much to eat and drink, exercise regularly, and use sunscreen…

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[Observation on therapeutic effect of moxibustion and exercise for children with short stature of deficience of the kidney essence]

December 19, 2009

[Observation on therapeutic effect of moxibustion and exercise for children with short stature of deficience of the kidney essence]

Zhongguo Zhen Jiu. 2009 Aug;29(8):613-5

Authors: Tan KL, He JF, Qu YT, Xie MZ, Lei XM, Dai FY

OBJECTIVE: To observe the therapeutic effect of moxibustion and exercise comprehensive scheme intervention for children with short stature of deficience of the kidney essence. METHODS: Twenty four cases of children in 12 to 14 years old were selected, 12 male and 12 female, they were treated with comprehensive therapy of exercise therapy and moxibustion. Running and jumping were selected as main exercise therapy, it became a suitable exercise amount when the heart rate reach to 150 to 170 times per minute, thrice each week, 35 to 45 minutes each time. After exercises they were treated with moxibustion, Qihai (CV 6), Guanyuan (CV 4), Zusanli (ST 36), Dazhu (BL 11), Xuanzhong (GB 39), Geshu (BL 17) etc. were selected. After treatment for half a year, the changes of the body height, body weight, bone age(BA), growth hormone (GH), testosterone (T) and estradiol (E2) were compared before and after treatment. RESULTS: The body height and bone age of the boys and girls were significantly higher than those before treatment (all P<0.05), the growth of body height was more than 4 cm, the growth of bone age was more than 0.5 years old in half a year; the testosterone of all children was significantly increased (all P<0.05), and there were no significant differences in body weight, GH and E2 compared to those before treatment (all P>0.05). CONCLUSION: Moxbustion and exercise comprehensive scheme can effectively improve the children with short stature of deficience of the kidney essence, the mechanism is related to the improving of the testosterone level.

PMID: 19947261 [PubMed - indexed for MEDLINE]

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Effects of Acute Hypoxia on Metabolic and Hormonal Responses to Resistance Exercise.

December 19, 2009

Effects of Acute Hypoxia on Metabolic and Hormonal Responses to Resistance Exercise.

Med Sci Sports Exerc. 2009 Dec 14;

Authors: Kon M, Ikeda T, Homma T, Akimoto T, Suzuki Y, Kawahara T

INTRODUCTION:: Several recent studies have shown that resistance exercise combined with vascular occlusion effectively causes increases in muscular size and strength. Researchers speculated that the vascular occlusion-induced local hypoxia may contribute to the adaptations via promoting anabolic hormone secretions stimulated by local accumulation of metabolic subproducts. Here we examined whether acute systemic hypoxia affects metabolic and hormonal responses to resistance exercise. METHODS:: Twelve male subjects participated in two experimental trials: 1) resistance exercise while breathing normoxic air [normoxic resistance exercise (NR)], 2) resistance exercise while breathing 13 % oxygen [hypoxic resistance exercise (HR)]. The resistance exercises (bench-press and leg-press) consisted of 10 repetitions for five sets at 70 % of maximum strength with 1-min rest between sets. Blood lactate, serum growth hormone (GH), epinephrine (E), norepinephrine (NE), insulin-like growth factor 1 (IGF-1), testosterone, and cortisol concentrations were measured before normoxia and hypoxia exposures, 15-min after the exposures, and at 0, 15, 30, 60 min after the exercises. RESULTS:: Lactate significantly increased after exercises in both trials (p < 0.05). In the HR trial, GH and cortisol significantly increased after the exercise (p < 0.05), but not in the NR trial. The E, NE, IGF-1, and testosterone significantly increased after the exercises in both trials (p < 0.05). The mean values of lactate, GH, E, and NE after exercises were significantly higher in the HR trial than that in the NR trial (p <0.05). CONCLUSIONS:: These findings suggest that resistance exercise in hypoxic condition caused greater accumulation of metabolites, and strong anabolic hormone response.

PMID: 20019623 [PubMed - as supplied by publisher]

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Muscle Deoxygenation during Sustained and Intermittent Isometric Exercise in Hypoxia.

December 19, 2009

Muscle Deoxygenation during Sustained and Intermittent Isometric Exercise in Hypoxia.

Med Sci Sports Exerc. 2009 Dec 14;

Authors: Katayama K, Yoshitake Y, Watanabe K, Akima H, Ishida K

PURPOSE:: It is reported that the rate of locomotor muscle fatigue development during intermittent isometric exercise in hypoxia is accelerated compared to normoxia. In contrast, when sustained isometric contractions are used, some studies do not show any effect of hypoxia on fatigue development. Increased intramuscular pressure during sustained isometric exercise causes substantial and sustained ischemia, even in normoxia. Therefore, we hypothesized that the difference in muscle deoxygenation between normoxia and hypoxia would be small during sustained exercise compared to intermittent exercise, and that this may contribute to the inconsistent findings. METHODS:: Subjects performed sustained and intermittent isometric, unilateral, and submaximal knee-extension exercises (60% maximal voluntary contraction to exhaustion) while breathing normoxic (inspired O2 fraction [FIO2] = 0.21) or hypoxic gas mixtures (FIO = 0.10 to 0.12). Muscle oxygenation (deoxyhemoglobin/myoglobin [Deoxy-Hb/Mb] and tissue oxygenation index [TOI]) using near-infrared spectroscopy (NIRS) and surface electromyogram (EMG) were measured from the left vastus lateralis. RESULTS:: During intermittent isometric exercise in hypoxia, increases in Deoxy-Hb/Mb and reductions of TOI were larger (P<0.05) than those in normoxia. The rate of rise in integrated EMG (iEMG) during intermittent exercise was accelerated (P<0.05) in hypoxia. In contrast, there were no significant differences in changes in NIRS variables and iEMG during sustained isometric exercise between normoxia and hypoxia. CONCLUSION:: These results suggest that muscle deoxygenation is exaggerated during intermittent isometric exercise in hypoxia compared to normoxia, while during sustained isometric exercise, the extent of muscle deoxygenation is the same between normoxia and hypoxia. The different extent of muscle deoxygenation during sustained and intermittent isometric exercise in normoxia and hypoxia could affect muscle fatigability, which results from the varied rate of accumulation of metabolites.

PMID: 20019635 [PubMed - as supplied by publisher]

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Exercise Prevents Aging of Cells

November 30, 2009

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Exercise is known to have a bounty of health benefits that can ward off age-related diseases, but a new study shows that regular physical activity has an anti-aging effect at the cellular level.

The research found that intensive exercise prevents the shortening of telomeres — the DNA that bookends chromosomes and protects the ends from damage — much like the cap on the end of a shoelace.

The shortening of telomeres limits cells to a fixed number of divisions and can be regarded as a “biological clock.” Gradual shortening of telomeres through cell divisions leads to aging on the cellular level and may limit lifetimes. When the telomeres become critically short, the cell dies. >>>READ MORE<<<

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Supervised Exercise Therapy For Knee Pain Is Better Than Usual Care

October 21, 2009

A study published today on bmj.com reports that supervised exercise therapy is more effective at reducing pain and improving function than usual care for patients with severe knee pain. Knee pain is a common reason to visit the doctor. Patellofemoral pain syndrome is a condition in which pain occurs at the front of the knee during or after exercise. Symptoms usually start during adolescence when participation in sporting activities is high.

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Survey Says: Hydration Trumps Sex

October 13, 2009

Drinking enough water is more important than having enough sex, women report in survey.

When it comes to health, drinking the recommended daily amount of water is more important to women than having enough sex, according to a national survey conducted by our magazine. When asked to prioritize behaviors related to their overall health and well being, women ranked drinking enough water fifth and sex seventh on the list. More than 1,000 women participated in the nationwide Women’s Wellness Survey, which polled their opinions on healthy living, eating, and exercise.

Respondents ranked the following behaviors in terms of importance to overall health and well being. Their priorities may surprise you: read more…

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Protect your breasts — get your heart pumping

October 13, 2009

Studies reveal how much and what type of exercise prevents cancer
By Karen Asp, msnbc.com contributor
When Felice Austin was just 11 years old, her mother died from breast cancer. That started Austin on a lifelong campaign to lower her risk of the disease that strikes nearly 200,000 women every year.

Today, Austin, a 31-year-old mother who lives in Los Angeles, is a vegetarian who eats organic foods. She’s also an avid exerciser, doing aerobic activities like biking, roller skating and surfing along with lifting weights at least five days a week.

“I know there are other benefits to exercise, but I also know that a lasting commitment to regular exercise is the best way to reduce my chance of developing breast cancer,” she says.

Never too late Perhaps the best news from the latest research is it’s never too late to start exercising to lower your risk. That’s the message from a study presented at the American College of Sports Medicine’s annual meeting in May in which researchers asked more than 4,000 women to recall exercise patterns in four stages of their life: 10 to 15 years old, 15 to 30 years old, 30 to 50 years old, and over 50 years old. Although exercising before the age of 30 didn’t alter the odds of developing breast cancer, women 30 years and older who exercised more than 60 minutes a week significantly cut their risk.

Read more…

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