Walking, cycling to work could significantly lower risk of heart disease and stroke

Leaving the car at home to walk or cycle to work could help cut the risk of risk of developing or dying from ischemic heart disease or stroke, according to a new United Kingdom research.

Carried out by a team of researchers from the University of Cambridge, London School of Hygiene & Tropical Medicine, and Imperial College London, the study set out to assess whether using alternatives to the car could help integrate more physical activity into daily life, reducing sedentary time and the risk of illness and mortality.

For the study the researchers looked at data on 358,799 participants aged 37 to 73 years taken from the U.K. Biobank, a national study designed to measure and track the health of adults living in primarily urban areas in the U.K.

The participants were asked to provide details on their commute and non-commute travel and whether they relied exclusively on the car or used alternative modes of transport that were more active, even if just some of the time.

After taking into account other influencing factors, such as other physical activity, fruit and vegetable consumption, and measures of socioeconomic status, the results showed that regular commuters who used more active means of travel for commuting to work, such as walking or cycling, had an 11 percent lower risk of developing cardiovascular disease (CVD) and 30 percent lower risk of fatal CVD.

Regular commuters who also used more active means of travel for both commute and non-commute travel had an even lower risk of fatal CVD, 43 percent less risk.

Among those who were not regular commuters, using more active means of travel was associated with an 8 percent lower risk of all-cause mortality.

As an observational study the researchers point out that no firm conclusions can be drawn about cause and effect. However, as the study used a large sample size and focused on feasible travel choices for commuting and non-commuting travel the team concluded that the results could provide an important message and will hopefully encourage people to make more use of public transport, walking and cycling.

In an accompanying editorial, Dr. April Mohanty of the VA Salt Lake City Health Care System in the United States also commented, “This study provides further evidence to support efforts, including policies and guideline recommendations, that encourage active travel even if that is only possible for part of the journey.”

The results can be found published online in the journal Heart. JB

source: lifestyle.inquirer.net

Endurance, potency, and vitality for the man on top

MANILA, Philippines–Constantly set for great heights, the man on top knows no red light signal as he is always ready to keep up with almost anything. From day to night, he is continuously on the go and is fully-equipped to make the most out of every opportunity that comes his way.

But what enables him to do so? Is it his meticulously arranged work schedule and exercise routine? Or is it the oozing confidence that effortlessly wins him admiration from his colleagues? Actually it is both, alongside a few more things.

Apart from his health-considerate daily practice, the man on top is also backed up by Rogin-E, Multivitamins with Minerals, Deanol, Royal Jelly, and Korean Panax Ginseng. This unique combination supplies the man on top’s much-needed endurance, potency, and vitality boost.


 How it works

Through its Deanol component, Rogin-E helps the man on top render exemplary performance at work by keeping his mind in its most active state, while the Royal Jelly element helps sustain energy and vivacity by empowering the immune system. These alone are enough to keep the man on top of his game, but there’s more to Rogin-E than Deanol and Royal Jelly. In fact, it also comes with the Korean Panax Ginseng, a type of ginseng which is considered premium among its kind.

The Korean Panax Ginseng – the final treat that makes Rogin-E the ultimate male multivitamins – works on endurance. This provides the man on top his needed stamina to keep both his professional and personal life exciting and, more importantly, satisfying.

With Rogin-E, there is indeed no backing down for the man on top. With strengthened endurance, potency, and vitality, the man on top can always go for life and its fun adventures from day to night.

Rogin-E is Multivitamins + Minerals + Deanol + Royal Jelly + Korean Panax Ginseng. For the Man on Top.

source: lifestyle.inquirer.net

Turning up the heat on love handles

The last five to 10 pounds are always the hardest to lose. You can spend hours doing crunches and planks and alligator drags, but your midsection fat simply won’t go away.

American personal trainer and TV host Jillian Michaels has a simple explanation in her blog: the body, for survival purposes, will always struggle to hold on to the last bit of fat. Strict diet and exercise regimens do not work uniformly.

But technology has turned the impossible dream into an attainable goal. Called Vanquish, it is, according to its manufacturer, the world’s first noncontact, noninvasive and hands-free treatment that uses selective radio frequency to zap away fat in the abdomen and love handles.

The patented device has been scientifically studied and clinically proven for the circumferential reduction of fat in the tummy and love handles, said Petra Kopecka, the Czech manager in Southeast Asia of BTL Aesthetics, the company that invented and manufactured Vanquish.

Targeting fat cells

“The skin, fat and muscles have different impedances. The impedance will depend on the water content. Fat cells have low water content and high impedance. With selective radio frequency, the machine automatically measures the impedance of the tissue layer and specifically targets just the fat cells. It kills the fat cells, or it reduces its size,” Kopecka said.

Vanquish treatment is offered exclusively at The Aivee Teo, MD, Anti-Aging Institute located at 2/F East Building, Forbestown Center, Burgos Circle, BGC (tel. nos. 4031982, 4033245, 5562533; e-mail info@aiveeaguilarteo.com).

After four to six sessions, scheduled seven to 10 days apart, people can shave up to three inches off their midsection. There is no downtime, no special diets or supplements, no side effects, no internal organs affected, and the whole process is painless, Kopecka said.

“We don’t ask patients to go on a diet. We just ask them not to gain weight,” she added. Unless the weight gain is 100 percent from muscle mass, people who gain weight normally increase their body fat percentage. Increasing body fat is counter-productive to the treatment.

Dr. Aivee Teo clarified a point: Vanquish is a body-sculpting device that contours the midsection. It is not a weight-loss machine.

“You want to kill the fat cells and decrease their volume, but you can’t kill them all. It’s not healthy. You still need fat. When you decrease the number of fat cells and reduce their volume, you won’t have a bulging tummy anymore. It will look aesthetically better,” Teo said.





Vanquish was first tested on a controlled group of Vietnamese swine, whose fat cells and tissues are very similar to humans, said Kopecka. The study, which concluded last year, showed that the swine lost up to 60 percent fat. People, however, can expect a reduction of about 20-25 percent.

Natural processes

“I would never promise 60-percent reduction to anyone. We don’t live in a controlled environment,” Kopecka said.

The machine works in accordance with the natural processes of the body. Its maker, BTL, is a European company known for producing medical devices for cardiology and pneumology the past 21 years. It ventured into medical aesthetics eight years ago, producing machines that also pass rigid medical standards and regulations, she said.

“As a medical company, we understand the body very well,” Kopecka said.

Vanquish stimulates apoptosis, or the natural death of fat cells. Each treatment is only 30 minutes long. The radio frequency has a thermal effect on the deep tissue while protecting the surrounding areas. That’s why even at its highest temperature of 45 degrees, when the induced apoptosis occurs, the skin and other tissues do not burn.

“Our body has its own lymphatic drainage. Any toxins in your body, after it has been metabolized, will be excreted through stool or urine or sweat. Our drainage system flushes the fat out of our body,” Teo said.

Kopecka cautioned, however, that patients must inform the nurse or doctor if their midsection begins to produce too much sweat during the treatment.

Vanquish is a very powerful machine, she said. An overproduction of sweat may cause the water droplets formed in the abdomen and love handles to start boiling. This in turn can cause blisters. Although this rarely occurs, it’s a situation that can be prevented.

Actress Judy Ann Santos, who had her first session of Vanquish a week ago, said all she felt was a warm sensation in her midsection—very tolerable and painless. And the 30-minute treatment is just perfect to squeeze into her tight schedule.

The once fleshy Santos now flaunts an hourglass figure. She swears by Teo’s services and treatments, and complements them by exercising six times a week.

This body-sculpting treatment is said to be closest to surgical results. Since treatments are evenly spaced out for weeks, allowing the body ample time to recover from the fat loss, there is less chance of the skin sagging.

Anyone between 18 and 65 years old can undergo the treatment. Each session costs P15,000. People with metals in the body, pacemakers, cancer, and pregnant and breastfeeding mothers should not undergo the treatment.

source: lifestyle.inquirer.net

From high-intensity interval training to fitness for the elderly–the world trends for 2014

The American College of Sports Medicine recently conducted the eighth annual survey for 2014 worldwide fitness trends, which was completed by 3,815 fitness professionals from just about every continent.

Such fitness trend results vary every year based on the experience of fitness professionals.

Here are the top results, plus tips on how you can safely try out these hot exercise trends.



1. High-intensity interval training (HIIT)

You’ve been hearing so much about HIIT this year because recent studies have been released about the benefits of interval training.

Among these are improved cardiovascular fitness and calorie-burning capacity in less time and with fewer equipment.

This program includes short bursts of high-intensity workouts to increase your heart rate, like running as fast as you can, followed by a short period of rest like jogging.

The program typically lasts  30 minutes or less; doing a HIIT for more than 30 minutes might be too much.

According to one of my fittest clients, Melissa Aboitiz-Elizalde, who has been trying HIIT for almost two months now, HIIT is really challenging, but doable if completed in less than 30 minutes.

It is still best to supplement it with once- to twice-a-week formal weight training.

When doing HIIT in any form (exercise videos, running or gym workout), it is best to get the guidance of a fitness professional.

2. Bodyweight training

This type of training has been significantly attracting exercise buffs because it is low-cost, doable and requires very minimal equipment. You just use your body as the resistance or as the machine to complete a workout routine.

The very popular bodyweight exercise such as pushup, pull-up, squat and core floor exercises can be done anytime, anywhere to target your major muscle groups.

For exercise variety and more challenging workout, you can use body leverage training tools you can buy in fitness and sports stores or you can order online.

You can work out at home, in the gym or in specialized exercise studios offering suspension training.

Studios offer barre-type classes as another form of bodyweight training.

3. Educated, certified and experienced fitness professionals

Clients are now getting the services of an inspiring and genuine fitness professional who can potentially play a significant role in their behavior and major lifestyle change—after considering their fitness certifications, education and experience.

4. Strength training


Majority of exercise buffs still make time to incorporate resistance or strength training in their fitness routine with or without supervision, because of the known and proven benefits of it, such as injury prevention, weight control by improving metabolism, weight loss, and improved functional/sports performance.

Strength training can be in the form of bodyweight training, use of strength machines  you can see in commercial gyms, small equipment like resistance bands, kettlebell, medicine ball and stability ball.

Strength training is popular not only among regular exercise buffs or athletes but also among the sedentary, the injured, the elderly and younger people.

5. Exercise and weight loss

Nowadays, professionals offer a combination of exercise and diet programs to their clients to make weight loss more effective. Fitness centers have personal trainers and nutritionists to ensure balance in a client’s weight-loss program.

Most fitness professionals worldwide are also learning more about nutrition and behavior change to address the alarming problem of obesity. Weight-loss apps like My Fitness Pal are now more popular than they were years ago.

6. Personal training

Thirteen years ago, when I was just starting to be a personal trainer, we were only four trainers  in a major fitness club. Now the club has 26 personal trainers.

There’s a personal trainer for a beginner or a super fit triathlete, to match his or her needs, goals and personality.

7. Fitness programs for older adults

This shows that more and more older adults (frail elderly to athletic old) are becoming more aware about the importance of improving health and fitness through regular exercise, especially with the guidance of a qualified fitness professional.

People will do whatever they can to act, feel and look young again and one of the most natural ways to delay aging is to exercise regularly and eat healthy.

Older adults, the retirees, have more time and money  they can spend to be at their best, and it’s never too late to do it.

8. Functional fitness

Functional fitness can be improved by doing exercises to improve one’s balance, strength, endurance, coordination and power to be able to effectively perform daily activities.

Most fitness professionals specialize in this training and they use fitness equipment to improve their client’s functional fitness like Bosu, medicine ball, suspension training equipment and bands.

9. Group personal training

In 2009, during a fitness summit in the US, the small group training was launched. Fitness professionals were finding ways to encourage clients to continue and spend on fitness training even during recession, so they were promoting small group training. This catered to two to four clients in an exercise session, using small equipment like bands, TRX, fitness balls, rollers.

Now, small group training is a hit because it is more affordable, fun and we can see this in small but specialized fitness studios offering interval training or HIIT, circuit training, suspension training, Pilates, yoga and even dance.

10. Yoga

Yoga comes in different forms such as Ashtanga, Sivananda, Iyengar, Bikram, Vinyasa and even fusion type of yoga. Most people nowadays attend yoga classes to help them control their weight, to improve full-body strength, balance, flexibility, core strength and control.

Here are other fitness trends:

11. Children and exercise for the treatment/prevention of obesity

12. Worksite health promotion

13. Core training

14. Outdoor activities

15. Circuit training

16. Outcome measurements

17. Wellness coaching

18. Sport-specific training

19. Worker incentive programs

20. Boot camp

source: lifestyle.inquirer.net

How to lose weight

More than one-third of adults in the United States are obese. In fact, the furor over obesity, which some have termed an “epidemic,” has reached such proportions that one big-city mayor has gone about banning large-sized, sugary soft drinks and the First Lady has been on a crusade to control the dietary offerings in public schools.

Even many adults who do not fit the clinic definition of obese are still overweight, and a large percentage are looking for the best ways to lose weight.

Shedding pounds largely comes down to the two-pronged factors of diet and exercise. Not modifying the first one enough, and not getting enough of the second one, ends up giving the individual a recipe for being overweight.

Conditions related to obesity include heart disease, stroke, type 2 diabetes, and certain types of cancer, according to the Centers for Disease Control and Prevention.

Counseling someone to eat less and exercise more might be the simplest advice possible, but it’s also, partially, an oversimplification. When it comes to diet, no one needs to starve themselves in order to lose weight. It has more to do with the types of food you eat than how much you eat.

Reduce the amount of red meat in your diet. If you don’t want to eliminate red meat altogether, choose cuts of meat with less fat content. Limit your intake of salt and starches. If you’ve got to have potato chips alongside your sandwich at lunch, opt for the baked potato chips that are less greasy and contain less fat than the deep-fried chips. You might find you’re really not sacrificing that much in terms of taste.

A diet rich in fruits, vegetables, egg whites, skinless poultry, fish and nonfat dairy products will certainly aid in the mission of losing weight. Drink more water and less sugary drinks. If you have to have a soda, a diet soda is a better option, but seltzer is an even better choice than that.

In terms of exercise, it’s important—if not always easy—to make sure you get at least some physical activity each and every day. Cardio and strength training burn lots of calories. If your feet or your stamina level won’t allow for a regular jogging regimen, then make sure you take lots of walks. Next time you need to mail a letter, walk to the mailbox instead of driving. Try to work in a daily walk in your neighborhood. And if you intend on more rigorous, formal exercising at the gym or fitness center, be sure to pace yourself and don’t build up to an overly ambitious workout agenda too quickly.

There are thousands of diet fads among us.  However, sometimes the best advice is common sense.  Work towards a healthy diet and integrate regular exercise.  You would be surprised at the results small changes can make.

source: smarterlifestyles.com

Study: Diabetics should lift weights before cardio

NEW YORK — People with diabetes may have better blood sugar control during workouts if they lift weights before doing cardio exercise, according to a new study by Canadian researchers.

It's important to define the best way for people with type 1 diabetes to exercise so that blood sugar doesn't drop too low, yet they can still reap all the benefits of aerobic exercise, Dr. Ronald Sigal, an endocrinologist at the University of Calgary in Canada and lead author of the study told Reuters Health.

Those with type 1 diabetes, a condition in which the body does not produce its own insulin, a hormone needed to convert food into fuel, risk low blood sugar during exercise. Blood sugar that drops too low can lead to poor coordination, unconsciousness or even coma.

About five percent of all Americans with diabetes, or roughly 1.3 million people, have type 1, which is often diagnosed in childhood, according to the Centers for Disease Control and Prevention.

Twelve fit people with type 1 diabetes, who already ran and lifted weights at least three times per week, participated in the new study. The 10 men and two women averaged 32 years old.

They met researchers at the laboratory for two experimental exercise sessions, which were held at least five days apart.

At one session, participants did 45 minutes of treadmill running followed by 45 minutes of weight lifting. They switched the order for the other session.

Each workout started at five o'clock in the evening to simulate a common time of day people might exercise after work, said Sigal.

Researchers measured blood sugar levels before, during and after exercise for each participant.

In people with type 1 diabetes, target blood sugar levels can range from about 4 to 10 millimoles per liter of blood (mmol/L).

Researchers interrupted participants before blood sugar became too low for safety reasons -- if it fell below 4.5 mmol/L, participants stopped and ate a snack.

When participants did aerobic exercise first, blood sugar dropped closer to that threshold and remained lower for the duration of the workout than when they lifted weights first and ran second.

Lifting weights first was also associated with less severe drops in blood sugar hours after exercise, and post-exercise drops that did occur tended to last a shorter period of time.

The current study, published in the journal Diabetes Care, echoes previous research showing that aerobic exercise causes a more rapid decrease in blood sugar than weightlifting.

“Your muscles utilize sugar very quickly in aerobic exercise," Dr. Vivian Fonseca, chief of endocrinology at Tulane University Medical School told Reuters Health. He was not involved in the current work.

The study was small, and the researchers acknowledge that other factors, which they did not measure, could be at work, rather than the exercise order. For example, they did not account for levels of a number of hormones that could also lead to changes in blood glucose during exercise.

Nor did they have control over participants' food and activity choices prior to exercise --the authors wanted the study to reflect real-life conditions faced by people with type 1 diabetes.

Because study participants were young, active people with type 1 diabetes, it's not clear whether the findings would apply to less fit people with type 1 diabetes or people with type 2 diabetes.

“While the study findings are very intriguing, they may have limited practical value until more studies are done," said Fonseca.

Still, the authors conclude, those people with type 1 diabetes who tend to develop low blood sugar during exercise “should consider performing their resistance exercise first."

SOURCE: bit.ly/yItDRO Diabetes Care, online February 28, 2012. — Reuters

gmanetwork.com

Experience Permanent Weight Loss

A lot of people want to lose weight but most of them do not know the best way to lose weight. A lot of people eat foods that are recommended by dieticians and yet only a few succeed.

To start seeing differences, you have to make some changes in your habits and lifestyle and for you to experience permanent weight loss you have to follow and acquire good habits that allow you to lose body fat.

Proper diet begins with the elimination of foods which are not beneficial to the body because we are what we eat. In order to be slim, we have to pay attention to what we eat. Practice having smaller meals all throughout the day, this is much better than getting three heavy meals. As you eat more often, your body will always have something to digest and you won't feel the starvation.

Make a diet plan. A diet plan is often composed of a low-fat, high fiber foods, or foods low in carbohydrates and low in calories. Food diet and appetite control is really a part of the successful weight loss programs.

Water is also an important factor. Increase your water intake. Water circulates through the body and cleanses from the inside. As it flows, it flushes toxins, and expels them through urine, sweating and promotes organ efficiency. Therefore, the more water that flows the body, the faster it will cleanse itself, allowing the weight loss process to begin. You should drink enough water during and after exercises, It helps the body remove all the by-products produced when the body is dedicated to exercise and keeps your body active and in shape.

Anyone can lose weight by having a proper diet, increased water intake, (Water Therapy) and exercise.