Tag Archives: exercise

Foods with Advantages

As with all things, moderation is key. But some fresh foods may have a “scientific advantage” over others. Introducing a reasonable amount of the following foods could give the eater a small but noticeable “advantage.” Some of these foods may compound other conditions, so you may want to consult a physician before introducing a new food into your regular weekly diet.

Beet juice aids in stamina. They state that research shows it may be more effective than caffeine.

Honey help with endurance. Consuming honey before exercise acts like a “time-released” fuel keeping sugar and insulin levels steady longer.

Pea protein delays muscle fatigue. You can this in powder form. Since it’s rich in amino acids it can delay fatigue during exercise.

Blueberries reduces inflammation. When fresh blueberries aren’t available, you can use dried or freeze-dried berries.

Tart cherries fight pain and help one regain strength. In a test, it was found that drinking 12 oz of tart cherry juice twice a day helped them gain strength. Frozen, dried, or juice options. Remember you want 100% real juice with no sugar added.

Salmon to build muscle. Omega-3 fatty acids may also be a muscle booster. Try to include wild salmon in meals a few times a week, or even salmon jerky.

Watermelon reduces muscle soreness. It was found that watermelon juice helped relieve muscle soreness when drinking about 16oz an hour before exercise.

Pomegranate muscle strength recovery. It was found by researchers that it helps improve muscle recovery. About 4 ounces of juice was enough to help improve muscle soreness/weakness.

Coffee for next-day energy. It helps replenish glycogen more rapidly after exercise.

Watercress reduces DNA damage. It counters the “wear and tear” of exercise. 3 oz. of fresh watercress is enough.

Dark chocolate curb exercise-induced stress. In a study, the men who consumed 3.5 oz. dark chocolate before 2 1/2 hours of cycling experienced higher blood anti-oxidant levels.

New Study Suggests “Heavy but Healthy” is a Myth for Heart Health

A new study has examined the relationship between weight, physical activity, and cardiovascular health.

According to this new research regular exercise cannot offset negative effects of excess body weight on heart health. Giving pause to the idea that one can be heavy and completely healthy.

The study was published in the European Journal of Preventative Cardiology.

This new study contradicts previous studies which found that physical activity could help counter the effects of extra body weight on the heart. The study stated that being heavy but healthy equates approximately to being thin and unhealthy when it comes to the cardiovascular system.

The author of the study worries that recent prioritization of physical activity overweight loss is a dangerous road for many patients to go down. They believe their data shows that the opposite is true.

The study examined over fifty thousand Spanish adults and found that physical activity was important for everyone to maintain cardiovascular health but that weight is still a factor.

Two New CDC Studies Link Group Exercise to Covid Outbreaks

Two new studies suggests that wearing masks and taking other safety precautions are vital to stopping Covid-19 from spreading while engaged in indoor group exercise published by the CDC.

These two recent studies linked outbreaks of Covid-19 from this summer to indoor group exercise facilities in Honolulu and Chicago. In the study from Chicago an staggering 60% of patrons who attended fitness classes at certain facility from August 24-September 1tested positive for Covid-19. Another 7% of patrons reported Covid related symptoms during this time period.

Some precautions were in place at this facility, like temperature checks and symptom screen on entry. However, removal of masks was allowed during exercise according to the CDC report.

In the Honolulu incident 21 cases of Covid-19 were linked to a fitness instructor who tested positive for Covid-19 on July 1. Approximately two days before feeling related symptoms the fitness instructor held a yoga class for 27 people while wearing a mask. No cases were reported among these participants.

However, a few hours before the instructor felt the onset of symptoms, they led a stationary cycling class with 10 students. None of them wore masks. All of these participants later tested positive. This group included another instructor who was linked to additional cases.

The first report suggested that increased breathing during exercise in an enclosed space increases virus transmission. The CDC suggested gyms need to decrease class sizes and require physical distancing. However, the CDC still recommends mask wearing even with physical distancing to reduce virus transmission.



WHO Releases Stay-at-Home Exercise Recommendations

Since we are supposed to be staying home many of us are losing out on exercise we would normally get. Whether that’s extra steps at work or missing out on gym visits.

Because of this the World Health Organization (WHO) has made some recommendations about how much exercise we should be getting each day to remain healthy beyond just not catching Covid 19.

The WHO, in their new physical activity guidelines, recommends that adults get at least 150 minutes or 2 and ½ hours of moderate to vigorous physical activity each week.

These recommendations come on the heels of the continued surge in cases in the United States. Being overweight has been associated with increased risk of severe illness and or hospitalization from Covid 19.

The World Health Organization had previously recommended that anyone 18-64 years of age do at least 150 minutes of moderate exercise and 75 minutes of vigorous exercise each week. Previously they had recommended this only healthy adults but now include anyone living with disability or chronic conditions in their recommendation of 2.5 hours of moderate to vigorous exercise a week.

Of course, anyone with any kind of health condition should consult their physician on a new exercise program.



New Study Suggest High Intensity Exercise Not Dangerous for Seniors

New research determined that high-intensity exercise isn’t a risk factor in mortality among older adults.

The research was published by the MJ medical Journal. It found both high intensity interval training and moderate intensity continuous training demonstrated no increase of risk in mortality among adults 70-77.

The study collected date on about 1,500 men and women (split about evenly among the two) in Norway over five years.

After the completion of the five-year research plan, the mortality rate for the combined HIIT and MICT groups just 4.5%. This was half the expected outcome, researchers expected 10%. This, based on the Norway’s yearly mortality rate of 2% for people 70-75 years of age.

Researchers stated they this met their expectations they based on observational studies that showed active older adults have higher health quality of life than those who are inactive.

The researchers did point out, however, that the study may be biased as 87.5% of participants self-reported “overall good health” before participating in the study.