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Fitness The leading source for timely and credible health, fitness, nutrition and anti aging news, studies tips and other wellness information. http://www.mybesthealthportal.net Tue, 22 May 2018 18:24:34 -0700 Joomla! 1.7 - Open Source Content Management en-gb Top Worldwide Fitness Trends for 2014 http://www.mybesthealthportal.net/fitness/general-articles/top-worldwide-fitness-trends-for-2014.html http://www.mybesthealthportal.net/fitness/general-articles/top-worldwide-fitness-trends-for-2014.html

fitness_trendsHere are the top predicted fitness trends for 2014 from the American College of Sports Medicine (ACSM). 

More than 3,800 fitness professionals completed an American College of Sports Medicine survey to determine the top fitness trends for 2014. The survey results were released in the “Now Trending: Worldwide Survey of Fitness Trends for 2014” article published in the November/December issue of ACSM’s Health & Fitness Journal®.

The top fitness trends according to the ACSM survey,  “Now Trending: Worldwide Survey of Fitness Trends for 2014”:

1. High-Intensity Interval Training (HIIT): High-Intensity Interval Training (HIIT), involves short bursts of activity followed by a short period of rest or recovery, are usually performed in less than 30 minutes and favored by educated fitness professionals to get people into shapeand to reach their goals quicker, in a more effective way. High Intensity Interval Training has topped the list of the 10 trends in its debut year.

2. Body Weight Training: Body weight training uses minimal equipment making it more affordable. Not limited to just push-ups and pull-ups, this trend allows people to get “back to the basics” with fitness. This is the first appearance of this trend in the survey.

3. Educated and Experienced Fitness Professionals. More people are expected to turn to educated fitness professionals," even though educated and certified personal trainers cost more. The ACSM says in a news release that an increasing number of organizations are offering health and fitness certifications, which is a positive development. One reason people want pros is reach their goals quicker, in a more effective way.

4. Strength Training. Strength training remains a central emphasis for many health clubs and is central for a complete health and fitness training program.

5. Exercise and Weight loss. More people are likely to look for exercise programs that include nutritional advice for weight loss and firming up.

6. Personal Training. Education and credentialing for personal trainers have become more important over time to health and fitness facilities. The survey says personal trainers are becoming more accessible to the public. More people are getting certified and more people want to learn how to exercise from fitness professionals.

7. Fitness Programs for Older Adults. Many aging baby boomers have more discretionary money than younger folks, are less price conscious and will be seeking certified trainers to design "age appropriate fitness programs," Thompson says.

8. Functional fitness. Functional fitness may be among the latest buzzwords in gyms these days, but for good reason. Functional fitness is a trend toward using strength training to improve balance, and train your body to handle real-life situations. Functional fitness can help improve balance, strength, and flexibility. Functional fitness focuses on building a body capable of doing real-life activities in real-life positions, not just lifting a certain amount of weight in an idealized posture created by a gym machine. Functional fitness and special fitness programs for older adults are closely related.

9. Group Personal Training. Group personal training allows personal trainers to provide personalized advice and programs. Training two or three people at one time makes good economic sense for trainers and can also reduce the cost to people seeking professional fitness training.

10. Yoga. Another new trend is the popularity of yoga among men and women. Various forms of yoga can be done in groups or at home because many books and instructional tapes on the various types of yoga have become popular and are available online, and in many different types of stores.

11. Children and Exercise for the Treatment/Prevention of Obesity. Dropping from the top 5 in every previous survey since 2007 are exercise programs aimed specifically at the problem of childhood obesity. Childhood and adolescent obesity continues to be a major health issue in most developed and developing nations and is becoming increasingly important to address because of its association with other medical problems such as diabetes and hypertension. With obesity at epidemic levels for children and adults, more people are looking for exercise and fitness programs to help them or their children lose weight.

12. Worksite health promotion. Designed to improve the health of workers, this is a trend for a range of programs and services that incorporate systems to evaluate health, health care costs, and worker productivity. Employers have recognized that having healthier workers will result in lower health care costs and less absenteeism and are offering various types of fitness programs, from supervised classes to onsite fitness centers.Some of these programs are physically housed within the company or corporation building or on their campus, whereas other programs contract with independent commercial or community-based programs. Within the context of health care reform in the United States and rising health care costs, health promotion programs may take on additional importance in the future, especially with the train wreck OBAMACARE.

13. Core Training. Core training emphasizes conditioning of the middle-body muscles, including the pelvis, lower back, hips, and abdomen. From 2007 to 2010, Core Training was in the top 5 of the fitness trends. Since 2010, it has been dropping to now occupy the 13th spot in 2014.

14. Outdoor Activities. Outdoor activities for health and fitness often include walking, hiking, or other sports. Outdoor Activities can be done with family, with friends, with a group, or by yourself. In 2010, Outdoor Activities ranked no. 25 in the annual survey, and in 2011, it ranked no. 27. In 2012, Outdoor Activities ranked no. 14, and in 2013, Outdoor Activities ranked no. 13.

15. Circuit Training. Circuit Training appeared in 2013 (no. 18) for the first time in the top 20 trends and now occupies the no. 15 position. Circuit Training is a group of 6 to 10 exercises that are completed one after another and in a predetermined sequence. Each exercise is performed for a specified number of repetitions or for a set period before having a quick rest and moving on to the next exercise. Some respondents pointed out that Circuit Training is similar to high-intensity interval training but at a naturally lower intensity.

16. Outcome Measurements.  A trend that addresses accountability, these are efforts to define and track outcomes to prove a selected program actually works. This trend did not appear in the top 20 for the past few years but reappeared in 2013 at no. 17.Measurements are necessary to determine the benefits of health and fitness programs in disease management and to document success in changing negative lifestyle habits. The proliferation of technology has aided in data collection to support these efforts. Accountability to owners and operators of health andfitness facilities provide important metrics to determine ifnew programs are cost-effective and if old programs are actually working.

17. Wellness Coaching. Falling from no. 13 in 2010 but remaining in the top 20 trends for 2011, 2012, and 2013 is Wellness Coaching. This fitness trend incorporates behavioral change science into health promotion,  disease prevention and rehabilitation programs. Wellness Coaching often uses a one-on-one approach, similar to a personal trainer, with the coach providing support, guidance, and encouragement. T According to this trends survey (and results from past surveys), it appears as though Wellness Coaching and its principled techniques of behavior change are being adopted by personal trainers and other health and fitness professionals.

18. Sport-Specific Training. Falling from a top 10 spot (no. 8) in 2010, Sport-Specific Training dropped to no. 16 for 2011 and no. 17 for 2012 and dropped out of the top 20 in 2013. This trend incorporates sport-specific training for sports such as baseball and tennis, designed especially for young athletes. For example, a high school athlete might join a commercial or community-based fitness organization to help develop skills during the off-season and to increase strength and endurance specific to that sport.

19.  Worker Incentive Programs. Appearing for the first time in the survey top 20 in 2011, Worker Incentive Programs stayed in the top 20 for 2012 and 2013. This is a trend that creates incentive programs to stimulate positive healthy behavior change as part of employer-based health promotion programming and health care benefits. This trend represents a resurgence of corporate health promotion programs as a result of rising health care costs experienced by both small and large companies and corporations. 

20. Fitness Boot camps. After first appearing in the 2008 survey at no. 26, Boot Camp was no. 23 in 2009, no. 16 in 2010, no. 8 in 2011, but fell to no. 13 in 2012, and no. 16 for 2013. Boot Camp is a high-intensity structured activity patterned after military-style training and includes cardiovascular, strength, endurance, and flexibility drills. Fitness boot camps usually involves both indoor and outdoor exercises typically led by an enthusiastic instructor.  Because of its climb in the survey rankings from 2008 to 2011, with a decrease in the trend analysis the past 3 years, it will be interesting to see if Fitness Boot Camp programs continue as a trend in the fitness industry. 

Falling off the Top 20 Fitness Trends

Dropping out of the top 20 for 2014 is Zumba. Zumba combines Latin rhythms with interval-type exercise and resistance training and first appeared on the list of potential trends in 2010 and ranked no. 31 of 37 potential trends; in 2011, it was ranked no. 24 out of a possible 31 choices. In 2012, it jumped into the top 10 (no. 9) and then fell to no. 12 in 2013. It appears as though the popularity of Zumba, which was growing, with a rapid escalation between 2010 and 2013, can now be called a fad and not a trend. Falling out of the top 20 fitness trends last year was Spinning (indoor cycling), Sport-Specific Training, and Physician Referrals. Spinning was no. 16 in the survey for 2012, dropped out of the top 20 in 2012, and stayed out of the top 20 in 2014. Falling from a top 10 spot (no. 8) in 2010, Sport-Specific Training dropped to no. 16 for 2011 and no. 17 for 2012. Breaking into the top 10 for the first time in the survey in 2009 (no. 9), Sport-Specific Training jumped from no. 13 in 2008 after falling from no. 11 in 2007. After falling to no. 17 for 2012 from its relative popularity in 2010, Sport-Specific Training made the top 20 in 2014, appearing at no. 18. Jumping from no. 17 in 2010 and rounding out the top 10 for 2011 was Physician Referrals. In the 2012 survey, Physician Referrals fell to no. 20 and was out of the top 20 trends in 2013. For 2014, Physician Referrals remain out of the top 20. It is always interesting to see what fell out of the top 20 list on this survey for the next year and what seems to be supported by this year’s survey. Balance balls and stability ball training has also fallen off the top 20 fitness trends list.


  • Thompson WR .“Now Trending: Worldwide Survey of Fitness Trends for 2014”, 12/13  ACSM’s Health & Fitness Journal®.
  • Worldwide Fitness Trends
  • fitness trends
    west@hotmail.com (Jeff Behar) General Fitness Articles Sat, 09 Nov 2013 00:00:00 -0800
    Endurance Exercise Linked to Antiaging Says New Study http://www.mybesthealthportal.net/fitness/latest-training-and-fitness-research/endurance-exercise-the-key-to-fountain-of-youth-according-to-new-research.html http://www.mybesthealthportal.net/fitness/latest-training-and-fitness-research/endurance-exercise-the-key-to-fountain-of-youth-according-to-new-research.html

    Running-womanAntiAging through Endurance Exercise

    Endurance exercise may be "the fountain of youth" according to a new Canadian study published in the journal Proceedings of the National Academy of Sciences on the effects of endurance exercise on aging.

    Endurance Exercise - Anti-aging Study

    Endurance exercise offered protection against premature aging in mice genetically engineered to age faster than normal, according to Canadian researchers.

    Mice that ran on a treadmill three times a week for five months looked as young as regular mice. Mice who didn't exercise were balding, graying, less fertile and socially isolated according to the researchers.

    "Many people falsely believe that the benefits of exercise will be found in a pill," said principal investigator Mark Tarnopolsky, a professor of pediatrics and medicine, said in news release. "We have clearly shown that there is no substitute for the 'real thing' of exercise when it comes to protection from aging."

    Tarnopolsky noted that other researchers "have tried to treat these animals with 'exercise pill' drugs and have even tried to reduce their caloric intake, a strategy felt to be the most effective for slowing aging, and these were met with limited success."

    "Exercise truly is the fountain of youth," lead author Adeel Safdar, a senior Ph.D. student, also said in the news release.

    SOURCE: McMaster University, news release, Feb. 21, 2011

    • Fountain of Youth
    • Endurance Exercise
    • antiaging
      west@hotmail.com (Administrator) Latest Training And Fitness Research Sat, 09 Nov 2013 00:00:00 -0800
      Wide Range Mental Health Benefits from Yoga Identified http://www.mybesthealthportal.net/fitness/yoga/wide-range-mental-health-benefits-from-yoga-identified.html http://www.mybesthealthportal.net/fitness/yoga/wide-range-mental-health-benefits-from-yoga-identified.html

      yoga woman

      With public pressure prompts the identification of clinically efficacious, safe, patient acceptable, and cost-effective forms of treatment for mental disorders, researchers from Duke University completed a systematic assessment to determine the efficacy of yoga in the treatment of major psychiatric disorders. 

      The review found that yoga providfed benefits for all mental health illnesses included in the review, observing that emerging scientific evidence in support of the 5,000 year old Indian practice on psychiatric disorders is "highly promising" and showed that yoga may not only help to improve mental health and well-being, but also may have an ancillary role in the prevention of stress-related mental illnesses.

      The review found evidence from biomarker studies showing that yoga influences key elements of the human body thought to play a role in mental health in similar ways to that of antidepressants and psychotherapy. One study found that yoga affects neurotransmitters, inflammation, oxidative stress, lipids, growth factors and second messengers.

      The study authors conclude that: "There is emerging evidence from randomized trials to support popular beliefs about yoga for depression, sleep disorders, and as an augmentation therapy.”

      Reference: Meera Balasubramaniam, Shirley Telles, P. Murali Doraiswamy.  “Yoga on our minds: a systematic review of yoga for neuropsychiatric disorders.”  Front. Psychiatry, 25 January 2013.

      • wellbeing
      • mental health
      • yoga
      • health
        west@hotmail.com (Jeff Behar) Yoga Wed, 14 Aug 2013 00:00:00 -0700
        Fitness Level at Middle Aged Tied to Later Dementia Risk http://www.mybesthealthportal.net/fitness/latest-training-and-fitness-research/fitness-level-at-middle-aged-tied-to-later-dementia-risk.html http://www.mybesthealthportal.net/fitness/latest-training-and-fitness-research/fitness-level-at-middle-aged-tied-to-later-dementia-risk.html

        middle-age peple on stationary bikeIndividuals with the highest levels of cardiorespiratory fitness during middle age were significantly less likely to develop dementia in their senior years, a long-term prospective study published in the Annals of Internal Medicine suggested.

        Among nearly 20,000 participants in the Cooper Center Longitudinal Study, those in the highest quintile of cardiorespiratory fitness at roughly age 50 were 36% less likely than those in the lowest quintile (adjusted hazard ratio 0.64, 95% CI 0.54 to 0.77) to be diagnosed with dementia after age 65, according to Laura F. DeFina, MD, of the Cooper Institute in Dallas, and colleagues.

        The risk of all-cause dementia did not appear to be affected by whether participants had a stroke during follow-up, nor did educational attainment appear to make a difference, the researchers reported.

        Although the observational study could not prove that cardiorespiratory fitness actually prevents onset of dementia later on, the researchers indicated that such a causal connection is plausible.

        For example, greater fitness would reduce the incidence of other known risk factors for dementia such as diabetes and hypertension, the researchers noted. Fitness has also been linked to greater brain volume, and some evidence points to connections between physical activity and neural plasticity, neurotrophic factors, and beta-amyloid protein deposits.

        "Future studies should address the dose-response relationship with physical activity needed to modify fitness levels to inform public health recommendations for dementia prevention," DeFina and colleagues wrote.

        "In addition, studies on the effect of midlife physical activity and fitness levels on brain structure and function may further elucidate the mechanism(s) of the protective effect of fitness levels."

        In an accompanying editorial, a prominent researcher in dementia agreed that a causal relationship between middle age fitness levels and dementia was credible enough to warrant action by clinicians.

        "Physical activity seems to be a reasonable prescription for dementia prevention," wrote Mary Sano, PhD, of Mount Sinai School of Medicine in New York City, given the weight of evidence to which the current study adds.

        Another dementia expert, David Geldmacher, MD, of the University of Alabama at Birmingham, told MedPage Today that the potential benefit for dementia risk is worth bringing up with patients, even though recommendations of physical activity and fitness are familiar to everybody.

        Compared with the benefit of exercise for cardiovascular health, "many physicians are not as clear that [the benefit] also translates to dementia risk," Geldmacher said.

        "Many patients will [say] that, 'Well, it's not so bad if I die of a heart attack,' but they fear Alzheimer's disease very much. So knowing that fitness can reduce the Alzheimer risk may give them further motivation to follow through with an exercise and fitness plan."

        The current study drew on data collected as part of the long-running Cooper Center study, begun more than 40 years ago under the leadership of Kenneth Cooper, MD, the famous advocate of aerobic exercise. It began with individuals who came to Cooper's wellness-oriented clinic, with later participation by people referred to it as part of employer-based programs.

        DeFina and colleagues analyzed data on 19,458 participants, after excluding about 9,000 for whom later Medicare records were not available or with incomplete baseline data, those with a history of heart attack or stroke at baseline, those entering Medicare because of disability or a need for renal dialysis, and those with dementia or stroke prior to 2000 or at age 65 or younger (67 or younger for dementia).

        All participants had a treadmill test when entering the study. Their mean age was 50. Fitness was calculated from time on the treadmill and the final speed and grade.

        Participants' Medicare records were examined for diagnoses of dementia at ages 70, 75, 80, and 85. DeFina and colleagues calculated the risk for such a diagnosis according to quintiles of cardiorespiratory fitness, after adjusting for sex, age at baseline exam, year of exam, and other baseline factors including fasting glucose, cholesterol, body mass index, blood pressure, and smoking status.

        Mean treadmill times for the five quintiles ranged from 8.1 maximal metabolic equivalents in the lowest to 13.3 in the highest.

        Kaplan-Meier curves calculated in the study showed that, by age 92, about 52% of surviving participants in the two highest quintiles remained dementia-free, compared with 40% of those in the lowest quintile (P<0.001).

        The dementia risk did not appear to differ between participants with a stroke recorded prior to dementia diagnosis versus those without stroke (0.74 in both groups for the highest quintile relative to the lowest). This finding suggests "that the association between higher fitness level and risk for dementia is independent of intervening cerebrovascular disease," DeFina and colleagues wrote.

        There was also no statistically significant relationship between dementia risk and educational level. But the authors cautioned that education data was available for only about 20% of the sample and, in those participants, the average attainment was relatively high (mean 15.7 years, SD 2.6).

        Other limitations to the analysis included the reliance on Medicare data for dementia outcomes and the largely white, affluent, and healthy population represented in the Cooper Center study. The researchers also pointed out that the baseline data did not cover all lifestyle factors that may correlate with fitness.

        The study was funded by the University of Texas Southwestern Medical Center, the National Heart, Lung and Blood Institute, and the American Heart Association.

        One co-author reported a relationship with Merck. Other study authors and Sano declared they had no relevant financial interests.


        • DeFina L, et al "The association between midlife cardiorespiratory fitness levels and later-life dementia: A cohort study" Annals Intern Med 2013.
        • Sano M "Never too fit for body and mind" Annals Intern Med 2013; 158: 213-214.
        • middleage
        • fitness
        • dementia
        • cardiorespiratory fitness
          west@hotmail.com (Jeff Behar) Latest Training And Fitness Research Sun, 10 Feb 2013 16:15:46 -0800
          Skim Milk Promotes Better Muscle Hydration and Muscle Recovery then Sports Drinks http://www.mybesthealthportal.net/fitness/general-articles/skim-milk-promotes-better-muscle-hydration-and-muscle-recovery-then-sports-drinks.html http://www.mybesthealthportal.net/fitness/general-articles/skim-milk-promotes-better-muscle-hydration-and-muscle-recovery-then-sports-drinks.html

          Got Milk womanDrinking skim milk after exercise may promote better muscle recovery and better muscle rehydration than using water, or  isotonic sports drinks, suggests a new study published in the British Journal of Nutrition.

          Sports Drink Market is Huge

          In the US, it is estimated that the sports drinks market a $3 billion market with Gatorade dominating the sports drink market with 82 per cent of the market. Powerade is a distant second with a reported 13 per cent of the market.

          Skim Milk – Sports Drink Study

          The researchers from Loughborough University's School of Sports and Exercise Sciences recruited 11 healthy volunteers (average age 24) for the randomized crossover trial. Lactose intolerant people were excluded from participating. The participants performed exercise to lose 1.8 per cent of their body weight and then consumed one of the beverages.  Drinks included skim milk (0.2 per cent), skim milk with added sodium chloride, water, or Powerade. The volume drunk was equivalent to 150 per cent of the sweat lost. Urine samples were taken five hours after exercise.

          The researchers report that urine excretion over the recovery period was unchanged as a result of drinking the skim milk, while excretion increased between one and two hours after drinking the water and sports drink.

          "It is possible to speculate, based on previously published work, that the ingestion of water and the sports drink resulted in a marked haemodilution, stimulating the formation of urine and the rapid return to a net negative fluid balance," the researchers wrote.

          No additional benefit on fluid levels was observed when the skim milk contained additional salt, said the researchers.

          "It is likely that the presence of sodium along with a relatively large quantity of potassium (approximately 45 mmol/l) in skim milk accounts for the effectiveness of skim milk at restoring fluid balance following exercise-induced dehydration," according to the researchers.

          "The results suggest that sskim milk is more effective at replacing sweat losses and maintaining hydration than plain water or commercially available sports drink following exercise-induced dehydration by approximately two per cent of initial body mass. Given that hypohydration results in an increase in cardiovascular and thermoregulatory strain, and a reduction in exercise capacity in the heat, it is important to ensure that fluid losses accrued during exercise are replaced prior to the performance of a subsequent exercise bout," the researchers concluded.

          "The results of the study are really exciting as they show skimmed milk to produce a significant improvement in re-hydration compared to the other drinks evaluated in the study. As dehydration can have an impact on performance, it is essential to re-hydrate in preparation for subsequent exercise in order to help maximize one's abilities," said lead author Susan Shirreffs from Loughborough University.


          • S.M. Shirreffs, P. Watson, R.J. Maughan "Milk as an effective post-exercise rehydration drink".
          • British Journal of Nutrition. Volume 98, Pages 173-180.

          • Skimmed Milk
          • Skim Milk
          • sports drinks
            west@hotmail.com (Jeff Behar) General Fitness Articles Mon, 21 Apr 2014 00:00:00 -0700
            Aerobic Exercise Best for Fat Loss for Those Short on Time Says New Research http://www.mybesthealthportal.net/fitness/aerobics-and-cardio/aerobic-exercise-best-for-fat-loss-for-those-short-on-time.html http://www.mybesthealthportal.net/fitness/aerobics-and-cardio/aerobic-exercise-best-for-fat-loss-for-those-short-on-time.html

            fitness womenWhen it comes to weight loss and and fat loss, aerobic training is better than resistance training (weight training) according to a new study published in the December 2012 edition of the Journal of Applied Physiology.

            The study entitled "Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults"  is believed to the largest randomized trial to directly compare changes in body composition induced by comparable amounts of time spent doing aerobic and resistant training, or both in combination, among previously inactive overweight or obese non-diabetic adults.

            Exercise Benefit Study

            A total of 234 previously sedentary overweight or obese males and females, age 18-70 years of age, were enrolled in one of three eight-month supervised protocols: aerobic training (AT), resistance training (RT), or a combination (AT/RT). Of the total, 119 participants completed the trials and had complete data for the variables of interest in the article.

            Those assigned to aerobic training exercised vigorously, at about 70-85% of maximum heart rate. They exercise approximately 45 minutes three days per week throughout the study period.

            Individuals assigned to resistance training also exercised three days a week, completing three sets of 8-12 reps on eight resistance machines that targeted all major muscle groups. Resistance was increased throughout the study to maintain a steady level of challenge as the participants gained strength.

            Individuals who were assigned to AT/RT performed all the exercises assigned to both AT and RT groups. At the end of study each enrollee was assessed for weight, body composition, waist circumference, cardiopulmonary fitness and strength compared to their baseline.

            Key Findings and Conclusions

            The researchers found:

            • The groups assigned to aerobic training and aerobic plus resistance training lost more weight than those that did resistance training only. In fact, those who did resistance training only actually gained weight due to an increase in lean body mass.
            • Fat mass and waist circumference significantly decreased in the aerobic training and aerobic plus resistance training groups, but were not altered in resistance training. However, measures of lean body mass significantly increased in resistance training and aerobic plus resistance training, but not in aerobic training. The finding suggest that aerobic exercise is more effective in reducing these measures.
            • Lean body mass increased with both aerobic training and aerobic plus resistance training, but aerobic training. This is an expected outcome since aerobic training does not increase lean muscle mass.
            • Having the benefit to of both modes of exercise allowed aerobic training and aerobic plus resistance training to decrease body fat percent significantly more than either aerobic training or resistance training due to decreased fat mass combined with increased lean body mass.

            Importance of the Findings

            According to Leslie H. Willis, an exercise physiologist at Duke University Medical Center and the study's lead author, "Given our observations, it may be time to seriously reconsider the conventional wisdom that resistance training alone can lead to weight and fat loss."

            Willis added, "If increasing muscle mass and strength is a goal, then resistance training is required. However, the majority of Americans could experience health benefits due to weight and fat loss. The best option in that case, given limited time for exercise, is to focus on aerobic training. When you lose fat, it is likely you are losing visceral fat, which is known to be associated with cardiovascular and other health benefits."

            Health and fitness expert, and CEO of www.MuscleMagFitness.com and www.MyBestHealthPortal.net, Jeff Behar tends to disagree, "while there are short term advantages to aerobic training when it comes to weight loss and fat loss, most people tend to lose more weight and increase lean muscle mass long term when employing resistance training. In fact, those that use resistance training,in a manner where the ressitance training is done with little rest (high Intensity Interval Training) can reap fat loss and weight loss benefits associated with aerobic training."      

            "The study also fails to identify the higher matabolic rate that results from addding lean muscle mass, which long term, will promote fat loss for those that incorporate resistance training into their daily fitness regimine," add Behar.

            • aerobic training
            • fat loss
            • weight training
            • resistance training
              west@hotmail.com (Jeff Behar) Aerobics-and-Cardio Tue, 29 Apr 2014 00:00:00 -0700
              Best Rotator Cuff Stretches and Rotator Cuff Strengthening Exercises http://www.mybesthealthportal.net/fitness/exercises/best-rotator-cuff-stretches-and-rotator-cuff-strengthening-exercises.html http://www.mybesthealthportal.net/fitness/exercises/best-rotator-cuff-stretches-and-rotator-cuff-strengthening-exercises.html

              Rotator Cuff Surgery BodybuilderHave you ever had shoulder pain or do you just want to learn how to prevent shoulder problems, like rotator cuff tears?

              Exercise and stretching are a very important part of strengthening your rotator cuff,  rehabilitating a rotator cuff injury oir just preventing rotator cuff tears.

              You can learn how to strengthen and rehabilitate your rotator cuff using these simple rotator cuff exercises and stretches.

              What is a Rotator Cuff

              Rotator cuff is a group of four small muscles (the Supraspinatus, Infraspinatus, Teres Minor and Subscapularis located deep in the shoulder surrounding the joint. Rotwoman-well-defined-shouldersator cuff muscles help keep the ball-and-socket joint intact. The primary function of these muscles is to provide dynamic stability to the joint.

              Strengthening your Rotator Cuff Muscles

              Rotator cuff muscles are a small endurance type of muscle group, and therefore require the use of lighter weights and higher repetitions. Typically start with 3 sets of 15 repetitions, and progress up to 5 sets of 30 repetitions. When performing rotator cuff exercises, keep the movement slow and controlled with perfect form in the pain-free range of motion.

              Rotator Cuff Exercises

              Side-Lying External Rotator

              • Lie on your side on the floor or bench with a towel rolled up underneath your upper arm allowing you to keep your arm at a right angle.
              • Keep the elbow in that 90 degree position and slowly raise the hand up toward the ceiling, stopping just shy of vertical to keep constant tension on the rotators. Slowly lower the weight back down toward your abdomen and repeat.

              Propped External Rotator

              • Sit on a bench with a barbell beside you so that your upper arm is parallel to the floor. Rest your elbow on the barbell.
              • Lower the dumbbell slowly until the upper arm is parallel to the floor and focus on contracting the small muscles in the back of the shoulder to lift the weight back to vertical and repeat.

              Elevation in the Plane of the Scapula

              • Lie on a table on your stomach with arm hanging over side and rotate your hand so the thumb is rotated 45° out to the side. Slowly raise arm in a plane 45° forward and stop arm just below parallel to the body. Repeat.

              Row with External Rotation

              • Lie on a table on your stomach with arm hanging over side and rotate your hand so the thumb is facing towards the body.
              • Perform a rowing motion with the elbow in the same plane as the shoulder, and stop when the elbow is even with the shoulder.
              • Rotate the arm upwards until the forearm is just below parallel with the body.
              • Rotate the forearm back down to the previous position, and then lower the arm back down to the starting position. Repeat.

              Resistance Band External Rotation

              • Stand while holding a resistance band across your abdomen, with a rolled towel between your arm and body.
              • Slowly rotate arm out to side until hand is pointing straight forward, and hold for 3 seconds.
              • Slowly return to start position. Keep your elbow at a 90° angle throughout the motion.

              External Rotator on Knee

              • Sit on a bench with your foot on it, rest your elbow on the knee so that the upper arm remains parallel to the floor.
              • Start with your hand in the air. Keeping a right angle to the elbow slowly rotate your upper arm in an arc toward the midline of your body until your forearm is just above parallel to the floor.
              • Arc the arm back up to vertical and repeat.

              Shoulder Extension Exercise

              • Grab a pair of dumbbells and stand in front of a mirror. Extend both of your arms up above your head with only a slight bend in both of your elbows.
              • Slowly bring your arms down in front of your body until your arms are at shoulder height. Rotate your arms until your hands are facing upward.
              • Rotate back and return to your original position and repeat.

              Horizontal Abduction Exercise

              • Lie on a table on your stomach with arm hanging over side and the thumb facing forward.
              • Slowly raise arm straight out to the side and stop when arm is parallel to the body. Repeat.


              Resistance Band Horizontal Abduction

              • Stand facing toward the attachment site of the resistance band, with the arm extended straight out in front of you.
              • Slowly pull arm backwards and out to the side, keeping the arm at shoulder height. As you perform this motion, try to pinch the shoulder blade backwards and inwards.

              Resistance Band Rows

              • Hold resistance band ends in each hand.
              • Perform rowing motion backwards, keeping elbows elevated at least 60° away from body. When elbows are approximately ½ of the way to the body, complete the motion by pinching the shoulder blades together.

              Rotator Cuff Stretching

              Include some stretching following your rotator cuff exercises. Add some of the following stretches to your rotator cuff routine. Hold each for 30 seconds. Be cautious of pushing too hard into the stretch causing pain.

              Door Jamb Stretch

              • Use a door jamb, tree, or corner of a building.
              • Extend your arm out from the torso at a right angle, and bend your elbow 90 degrees.
              • Place your forearm against a wall (or do both at the same time, in a door jamb) and lean forward.
              • Hold the stretch on each side for about 20-30 seconds.

              Parallel Arm Shoulder Stretch

              • Start by standing up straight with your knees slightly bent and your legs shoulder-width apart.
              • Extend your right arm across your body, ensuring that your arm stays parallel with the ground. Pull your right elbow toward your opposite shoulder using your left arm. Hold this stretch for 10 seconds before letting go.
              • Repeat this exercise with the opposite arm.

              Reverse Shoulder Stretch

              • Start by standing with your back straight and knees slightly bent.
              • Clasp your hands together directly behind the small of your back. With your arms fully extended, slowly bring your arms upward, ensuring that your arms are extended the entire time.
              • Hold the stretch for a count of 10 before releasing. As you improve, you will see an increase in the range of motion in your rotator cuff during the stretch.

              Hug a Tree Stretch

              • Perform this stretch after rotator cuff exercises.
              • Find a sturdy vertical surface (i.e., squat rack, tree, coat rack) and grasp both hands around it, with feet about a foot away. Allow yourself to bend at the hips, butt back, until arms are straight, and allow your head to relax between the elbows.

              These are just a few rotator cuff exercises that can be performed. While all of these are very good at isolating the rotator cuff, not all are to be performed during a single exercise program.

              About Lynn Glenn

              lynn_glenn_expertsuitLynn Glenn is a 64 year old natural athlete from Southern California who started weight lifting at the ripe young age of 48. After catching the "bodybuilding bug" Lynn Glenn became interested in living a healthy lifestyle and began writing about hot topics in the areas of  health, fitnessdisease prevention, diet, nutrition, diet and weight loss, men's fitness, cardio training, and  anti aging.

              Lynn is a regular writer at  www.MuscleMagFitness.com, www.MyBesthealthPortal.com , and www.MyBesthealthPortal.net, and became senior editor of www.MyBesthealthPortal.net in 2009. To contact Lynn regarding personal training, or product endorsements, click here or visit his page at www.MyBesthealthPortal.net.

              • rotator cuff injury prevention
              • Rotator Cuff Strengthening Exercises
              • Rotator Cuff Stretches
              • rotator cuff stretching
                west@hotmail.com (Jeff Behar) General Fitness Articles Wed, 15 Jan 2014 00:00:00 -0800
                Physically Fit Students Perform Better Academically According to More Research http://www.mybesthealthportal.net/fitness/latest-training-and-fitness-research/physically-fit-students-perform-better-academically-according-to-more-research.html http://www.mybesthealthportal.net/fitness/latest-training-and-fitness-research/physically-fit-students-perform-better-academically-according-to-more-research.html

                fit kidStudents who are more physically fit make better grades and outperform their classmates on standardized tests, according to a newly published study in this month's issue of the Journal of Sports Medicine and Physical Fitness.

                The study is among the first to examine how academic achievement relates to all aspects of physical fitness including endurance, muscular strength, flexibility and body fat.

                "Not only does improving fitness have physical health implications for the child, it also has implications for their academic achievement," said Dawn Coe, assistant professor in the University of Tennessee Department of Kinesiology, Recreation, and Sport Studies, and the lead researcher on the study.

                "We know a lot of schools are cutting out physical education classes and physical activity opportunities throughout the day. Some of my previous research showed that if kids have one hour of physical education during the day instead of an academic class, they did not show a decrease in academic achievement compared with students who received an extra hour of academic instruction per day. By being active, they could potentially raise their grades."

                Coe, who conducted the study while a doctoral student at Michigan State University, examined 312 sixth- through eighth-graders from a single public school in western Michigan. She conducted a series of assessments on the students including shuttle runs, curl-ups and push-ups. She then measured the children's academic achievement in four core classes over the course of one school year as well as their performance on a standardized test.

                Coe found that the students with the highest fitness levels performed better on the standardized exam and earned better grades.

                "Youth who are engaged in a physically active lifestyle reap benefits not only in their physical health but also in other aspects of their well-being, such as mental health and academic performance," the report states.

                This study is consistent with other studies previously reported by Dr. William J. McCarthy and colleagues at the University of California in Los Angeles in The Journal of Pediatrics.

                McCarthy and colleagues compared physical fitness and body weight measures with scores on California's standardized math, reading, and language tests among 749 fifth-graders, 761 seventh-graders, and 479 ninth-graders who attended schools in Southern California between 2002 and 2003.

                About half of the students were girls, 60 percent were white, 26 percent were of Hispanic ethnicity, and about 7 percent each were African American and Asian/Pacific Islander.

                Almost 32 percent of the students were overweight and about 28 percent were obese.  The researchers estimated students' aerobic fitness according to their one-mile run/walk time on a flat track. With a 15-minute maximum allowed time to complete the test, the boys averaged slightly less than 10 minutes, while the girls averaged a little less than 11 minutes.

                McCarthy's team found that nearly two thirds of the students (65 percent) fell below the state fitness standard for their age and gender. Compared with these students, students who met or exceeded fitness standards had higher average test scores. Allowing for age, social and economic status, gender, ethnicity, and body size did not significantly alter this association.

                Compared with students of desirable weight, overweight and obese students also scored significantly lower on tests, the researchers found.

                These findings, McCarthy's team notes, confirm and extend those of previous investigations.

                Schools and parents seeking to optimize their students' academic performance should take heed, according to McCarthy.

                For optimal brain function "it's good to be both aerobically fit and to have a healthy body shape."

                 "schools will have to reverse their recent disinvestment in physical education ostensibly for the purposes of boosting student achievement," the researchersconcluded.

                • Academically
                • better grades
                • Academics
                • students
                • fitness
                  west@hotmail.com (Jeff Behar) Latest Training And Fitness Research Wed, 13 Feb 2013 00:00:00 -0800
                  This Type of Training Can Make Middle-Aged People Smarter http://www.mybesthealthportal.net/fitness/latest-training-and-fitness-research/high-intensity-interval-training-makes-middle-aged-people-smarter.html http://www.mybesthealthportal.net/fitness/latest-training-and-fitness-research/high-intensity-interval-training-makes-middle-aged-people-smarter.html

                  HIIT womanHigh-intensity Interval Training Makes Middle-Aged People Smarter

                  High-intensity interval training (HIIT) makes middle-aged people not only healthier but smarter, according to a new Montreal Heart Institute (MHI) study, financed by the ÉPIC Centre and Montreal Heart Institute Foundations.

                   The study was led by Dr. Anil Nigam of the MHI and University of Montreal, in collaboration with the Montreal Geriatric University Institute.

                  The participants all had a body-mass index (BMI) between 28 and 31 (overweight) in addition to one or more other cardiovascular risk factors. Body-mass index (BMI) is calculated as a person’s weight divided by their height squared (kg/m2) – 25 to 30 is considered overweight, over 30 is obese. High-intensity interval training involves alternating between short periods of low and high intensity aerobic exercise – for example, a series of 30 seconds of sprinting followed by 30 seconds of walking or jogging.

                  “We worked with six adults who all followed a four-month program of twice weekly High-intensity interval training (HIIT) on stationary bicycles and twice weekly resistance training. Cognitive function, VO2max and brain oxygenation during exercise testing revealed that the participants’ cognitive functions had greatly improved thanks to the exercise,” Dr. Nigam said. VO2max is the maximum capacity of an individual's body to transport and use oxygen during exercise. It impacts on the body’s ability to oxygenate the brain and is related to cognitive function.

                  “Our participants underwent a battery of cognitive, biological and physiological tests before the program began in order to determine their cognitive functions, body composition, cardiovascular risk, brain oxygenation during exercise and maximal aerobic capacity,” Dr. Nigam explained. The cognitive tests included tasks such as remembering pairs of numbers and symbols. To see what was actually happening in the brain, the researchers used near-infra red spectroscopy (NIRS), a technique that works with light (in the near-infra red range) sent though human tissue that reacts with oxygen in the blood (light absorption). It is so sensitive that it detects the minute changes in the volume and oxygenation of blood occur in our brains when we exercise or think.

                  “After the program was finished, we discovered that their waist circumference and particularly their trunk fat mass had decreased. We also found that their VO2max, insulin sensitivity had increased significantly, in tandem with their score on the cognitive tests and the oxygenation signals in the brain during exercise,” Dr Nigam said. Insulin sensitivity is the ability of sugar to enter body tissue (mainly liver and muscle.)

                  The scientists believe that many people could benefit by following a similar training program to the one used in their study.

                  The research was financed by the ÉPIC Centre and Montreal Heart Institute Foundations.

                  • middleage
                  • Interval training
                  • Highintensity Interval Training
                  • smarter
                  • HIIT
                  • HIT
                    west@hotmail.com (Jeff Behar) Latest Training And Fitness Research Sat, 09 Nov 2013 00:00:00 -0800
                    Should I Exercise when I am Sick? http://www.mybesthealthportal.net/fitness/latest-training-and-fitness-research/exercise-when-sick.html http://www.mybesthealthportal.net/fitness/latest-training-and-fitness-research/exercise-when-sick.html

                    sick in the gymCold and flu season has arrived. Though your nose may be running, your throat a bit scratchy and your body aching, many people wonder should you hit your local the gym to exercise and "sweat it out" or should you rest?

                    “We all know that exercise is key to good health, but there are times that your body may need a break,” said Keith Veselik, MD, director of primary care at Loyola University Health System. “Having to slow down when you’re sick is Mother Nature’s way of saying don’t push it and it’s reasonable to pay attention to that.”

                    According to Veselik whether a person should exercise or take a rest can be disease specific.

                    When we are battling an illness, our bodies use energy combat the illness. Adding an extra stress, such as exercise, may be OK for a relatively healthy person battling a cold, however it can be dangerous for a person with a heart condition. A person with diabetes may need to monitor blood glucose levels more often, especially if one is not eating and drinking normally, as being ill may raise glucose levels and exercise may lower them. If you do have a medical condition and are not sure if you should exercise while sick Veselik suggests you call your doctor.

                    A general rule is that it’s ok to exercise if your symptoms are above the neck, such as a sore throat or runny nose, Veselik says.

                    “If you aren’t feeling well, but still want to exercise, lower your expectations about what you can do. You don’t necessarily need to be in bed all day, but you can’t expect to have the same level of energy as you would if you weren’t sick,” said Veselik.

                    But, it could be dangerous to exercise if you have the following symptoms:
                    Shortness of breath
                    Chest congestion
                    If you feel dizzy or light-headed when you stand up
                    Body aches

                    When making the decision whether to exercise Veselik suggests thinking about where you will be exercising and who will be exposed to your illness.

                    “Though sharing is usually a good thing that’s not the case when it comes to germs. If you are coughing and sneezing just skip the Zumba class or basketball game and go for a walk or run by yourself instead,” says Veselik. “Also, always wipe down machines at the gym. You never who was using it before you.”

                    Veselik also warns to not get your expectations too high when returning to a normal exercise routine.

                    “People need to pace themselves when getting back into their exercise routine. You won’t be able to do as much right away and that’s ok. Initially, it should be 50 percent effort and 50 percent duration. Listen to your body and increase according to what it tells you,” said Veselik.

                    • exercising when sick
                    • sick
                    • fitness
                    • exercise
                      west@hotmail.com (Jeff Behar) Latest Training And Fitness Research Wed, 11 Dec 2013 00:00:00 -0800