Explosivelyfit Strength Training

Explosivelyfit strength training builds powerful bodies!

Archive for the category “heart health”

051217 Breakfast Power by Glenn Cardwell, part 2

051217 Breakfast Power by Glenn Cardwell, part 2

Breakfast
Not long ago I was asked to review the science on the benefits of breakfast for a cereal company. Although it is a common truism that “breakfast is good for you” I wanted to know if it remains good advice. So I plunged into 30+ research papers to see what was agreed about the first meal of the day. Here is what I learned.

A large Australian study from last year showed that breakfast was critical for school performance, boosting both literacy and numeracy skills, independent of the socio-economic group. This backed up a review of the previous 50 years of studies in school children. There is no doubt that breakfast is necessary to help you to learn new stuff. Usually not difficult with primary school kids because they wake up hungry. It is the upper high school kids we need to convince.

Breakfast habits changing
Twenty years ago just about every young kid ate breakfast, with only some older teenagers giving it a miss, rising to 15% of 19-24 year olds being breakfast skippers. Now we have nearly 1 in 4 of upper high school students missing breakfast, in Australia at least.

Two decades ago, over three quarters of adults ate breakfast. Now barely 6 out of 10 adults regularly eat breakfast, women being better than the menfolk. Why the decline? The most common excuse is “not enough time”, in other words not enough time to pour out cereal into a bowl, add milk and consume (Gee, that’s gotta take 6 whole minutes) or plonk two slices of bread into the toaster, shave/brush hair/pack lunch while you wait, then add peanut butter. Let’s see, that’s 7.5 minutes.

But then my concept of time and food differs to most people, a fact I accept and have resigned myself to, especially since the day I saw a line of cars outside the drive-thru section of a famous takeaway at 8 am on a school day.

What if you don’t fancy breakfast?
Don’t know how you can do it, frankly. Me? I can’t do without breakfast. No breakfast and I can’t do up shirt buttons, I squeeze Heel Balm onto my toothbrush and drive into oncoming traffic. I have a court order to eat breakfast by 7.30 am or face serving jail time.

You, of course, may be able to get away with it. Can I suggest that you at least have a banana, a yogurt or one of those breakfast drinks as you leave the house? With some glucose racing through your arteries you will make better decisions. Then, when you do feel hungry, eat smart, like choose a sandwich, fruit or a smoothie and not scarf some eye-level, salty, extruded snack from the vending machine. Just the term “extruded snack” should put you off.

What does it all mean?
It means what it has always meaned. Clever people eat breakfast and breakfast eating makes you clever. The evidence is pretty over-whelming.

There are plenty of choices to kick-start the day – breakfast cereals or muesli with milk, topped with nuts or a banana (my choice), wholegrain toast with peanut butter, poached eggs and mushrooms on toast, yogurt and canned fruit and you can think of more. If you buy your breakfast look beyond the cappuccino and croissant because you are worth a lot more than that. A lot more.

Selected references:

  • O’Dea JA, Mugridge AC. Nutritional quality of breakfast and physical activity independently predict the literacy and numeracy scores of children after adjusting for socioeconomic status. Health Education Research 2012; 27 (6): 975-985
    • Hoyland A, Dye L, Lawton CL. A systematic review of the effect of breakfast on the cognitive performance of children and adolescents. Nutrition Research Reviews 2009; 22: 220-243
    • Astbury NM, Taylor MA, Macdonald IA. Breakfast consumption affects appetite, energy intake, and the metabolic and endocrine responses to foods consumed later in the day in male habitual breakfast eaters. The Journal of Nutrition 2011; 141: 1381-1389
Advertisements

281117 Breakfast Power by Glenn Cardwell, part 1

281117 Breakfast Power by Glenn Cardwell

I have communicated with and known Glenn for over 6 years now. He offers excellent advice and recommendations for healthy eating in an easily understood and  simple to follow manner. Danny M. O’Dell

Breakfast
Not long ago I was asked to review the science on the benefits of breakfast for a cereal company. Although it is a common truism that “breakfast is good for you” I wanted to know if it remains good advice. So I plunged into 30+ research papers to see what was agreed about the first meal of the day. Here is what I learned.

Leaner
Breakfast eaters are less likely to be chubby. And it doesn’t matter if you are at primary school, university or calling the shots from head office. That might be all you need to know to reach for the cereal bowl. So, why are breakfasters likely to be leaner? You can probably take a good logical guess at that yourself.

Breakfast eaters are more likely to be active and eat a decent diet for the rest of the day. No surprise there. If you are fit, you get more hungry and can’t bypass breakfast. It may also be that eating soon after arising helps regulate your appetite control hormones, normalise your blood glucose levels and improve insulin sensitivity. There is some evidence that a long fast leads to higher levels of ghrelin, a hormone that may stimulate hunger and overeating.

Lifelong benefits
Breakfast doesn’t just pay dividends in the morning; it seems to give a good return on investment at the back end of life too. Breakfast skippers have a higher total cholesterol, higher LDL cholesterol (the evil one), an extra 5 cm (2 inches) of belt leather needed and, in one US study, a 21% greater risk of type 2 diabetes.

Smarter
It seems that with breakfast, you are more likely to meet your nutrient needs for the day. This may be because most breakfast choices are nutritious. Many breakfast cereals are fortified with nutrients like iron and folate. Milk or yogurt adds calcium and riboflavin. Add fruit or nuts and there is vitamin C, potassium, fibre, and on it goes. Miss breakfast and those two biscuits with coffee at morning tea don’t exactly make up the loss.

 

050917 More benefits of exercise

050917 More benefits of exercise

Exercise has been cited as being beneficial for avoiding, lessening, and mitigating a vast array of diseases in the past. Now, new research is confirming even more of these exercise related benefits for those who choose to follow this path to better health.

According to a recent report from Duke University, working out directly affects your heart. You may reduce your risk of developing heart disease up to 25% by doing 750 minutes of high intense minutes each week. By doing 300 minutes of intense exercise you lower your risk of heart disease by 20% and exercising 150 minutes per week lowers the risk by 14%.

Despite scientific research and the medical expert’s advising exercise to manage the pain of arthritis, up to 90% of those with arthritis fail to meet even the standards of 150 minutes of exercise per week. Of this 90%, nearly half get no exercise at all. They are inactive.

Boost your memory with movement.

Aerobic exercise pushes the rate of circulation up and this helps to increase the flow of oxygen rich blood into your brain. A study of almost 300 older people found that of those who walked at least 72 blocks, about 4 miles and 880.0 yards, each week had more gray matter in their brain than those who did not walk or exercise each week. Those who were walking each day cut their risk in half of developing memory problems.

Achieve a calmer state of mind with exercise

Regular aerobic exercise tends to reduce an individual’s level of stress hormones, and decreases the amount of fluctuations in heart rate and blood pressure when under duress. Some of the recommended ways of aerobically exercising are walking, running, swimming, biking, or any other activity that keeps your heart rate up and within the target range for up to 20-30 minutes a day.

Equally effective is resistance circuit training. This method involves doing a series of exercises without stopping for 3-6 times around a circuit-thus the name circuit training. It is most effective with the large muscle groups such as legs, chest, and back. As an example, when doing an intense lower body circuit, the series could look like this: do each exercise for 1 minute. Do this 3-6 times, if you are able.

  • Skip rope
    • Squats
    • Skip rope
    • Calve raises
    • Skip rope
    • Dead lifts
    • Skip rope

Obviously, before beginning any of these exercise suggestions consult with your doctor.

220817 Movement and heart health

220817 Movement and heart health

Your heart’s abilities to function start diminishing with age. We all know this but the vast majority of our population still refuses to do anything about it. Aging adversely affects the communication capability of the regulatory nerves in the heart telling it how fast to beat. Gradually, as we age, our maximum heart rate (MHR) declines.

However, with regular exercise this typical transformation in max heart rate is less noticeable.

Not only does the MHR decline with age but the ability of the heart to relax and fill up again decreases as well. This is especially true for those with hypertension.

In addition, as we get older, the major blood vessels of our body lose some of their natural elasticity. This in turn makes it more difficult for the blood to pass through them, thereby increasing the load on the heart and making it harder to transfer oxygen throughout the body.

The good news is age related changes such as these are less dramatic with daily exercise. The U. S. Department of Health and Human Services recommends the following activity levels for adults up to age sixty-four.

We all know that a little bit of activity is better than nothing, however, if you’ve been in active for any length of time be better for you to gradually increase the level of activity. This can mean that as little as 10 minutes a day of moderate exercise will garner health benefits. After you’ve been at it a while this this length of time is going to feel easy.

The benefits to your health increase with higher intensity activities. Again, 10 minutes of time exercising is the minimum amount necessary to push up your fitness levels. In the case of higher intensity vigorous exercise, you will need at least one hundred and fifty minutes a week at a level where you can only say a few words at a time without stopping for a breath.

Up to a point, higher amounts of activity will produce the most in health benefits. In fact, the literature states unequivocally that exercising 6 to 7 hours a week will result in the ideal level of health benefits for the majority of the population. At this level of activity per week, you are probably going to be doing six or seven hours of moderate to vigorous intensities of exercise.

Post Navigation