150816 The metabolic syndrome and what it means to your health

150816 The metabolic syndrome and what it means to your health

The metabolic syndrome is the name given by the medical profession to a group of health risks having a strong potential to increase the risk of diabetes and heart disease. These unhealthy conditions are for the most part avoidable simply by eating less and getting more exercise.

The five components of the syndrome are:

  • A waist that is larger than 35 inches in women and 40 inches in men. Some men may be at risk even if their waist is greater than 37-39 inches.
  • Low cholesterol readings of the good HDL. Women should have numbers under 50 and men should have their numbers under 40.

Higher than normal, but not necessarily high numbers in the following categories:

  • Systolic blood pressure of 130 or higher and a diastolic reading of 85 or higher.
  • Fasting blood sugar count of 110 or higher
  • Tested triglycerides of 150 or above after fasting.

According to the doctors, a person with three or more of these five categories raises their risk of becoming diabetic and developing heart disease.

The research specialists believe the root cause of this syndrome is an inefficient insulin response.

The metabolic syndrome is the consequence of our body being ineffective in processing fats and sugars. The research shows that belly fat creates increased inflammation and a greater risk of heart disease in those with big bellies. These fat cells also release a product that can drive up blood pressure by reducing the blood vessels ability to relax between strokes. Additional problems with belly fat cells occur because they generate proteins that increase the process of insulin resistance.

In case you are wondering what the term insulin resistance means here is a brief explanation.

The hormone insulin makes it possible to remove glucose, also known as blood sugar, from the blood stream and put into the muscle tissues. The muscle uses this as energy for movement. If too much glucose is in the blood stream it is stored as fat. Therefore, the term insulin resistance means the body is having a hard time delivering the glucose to the muscle tissues (insulin resistance) so the amount of blood sugar rises in the blood stream.

The cause is the waist is too big! Our bellies are too fat, too large, too much over the belt, hanging out too far, you can call it whatever you want to, but the fact remains we are a nation of too much fat. And it is all in the wrong place.

040716 A better you, by you

040716 A better you, by you

Introduction

This group of exercises was designed specifically for the traveler, or for those who cannot get to the gym every day to work out. Some are pretty easy but they rapidly become more difficult depending on the particular one a person may choose from the list of options available. A length of surgical tubing or a jump stretch band enhances the difficulty of these exercises.

Background

These exercises have been used on the road by the author and by the students in his strength training classes as an introduction into bodyweight exercises. They are enjoyable and challenging to do. Simply changing the rest time in between each movement offers an unending scale of difficulty while at the same time helping to increase the aerobic capabilities of the series.

Many are ideal for the busy Mom with a small child used as added resistance. For example, the calf raises, push ups and squats provide a fun way for a Mom and her child to have fun and for her to model the healthy lifestyle by exercising together. As a precaution the child obviously has to be held carefully so as not to fall and get hurt.

This series of exercises will encompass these major muscle groups: Chest, arms, shoulders, abdominals, back, and legs. Pick one or two different exercises out of each group and do ten to twenty repetitions for each one unless stated otherwise.

Gradually decrease the time it takes to do the exercises so your pulse rate is kept high, but keep good form throughout the session on all the movements.

It is also recommended that you keep a logbook as it will help guide you along in your quest for better health by showing you where you started and where you are at now. It provides incentive and encouragement.

Warm up

Rope skipping three to five minutes of single hit hops. Do these as rapidly as possible while maintaining control-added difficulty is gained by double spins on one hop multiple times in succession

Neck three to ten times each direction for all the neck warm-ups

Move your neck in circles

Move your neck up and down on your chest

Move it from side to side

Move it around in both clock wise and counter clock wise directions, analog, not digital

Limb rotations; dynamically move them around in circles-begin slowly but add speed as you continue to warm up. Ten to fifteen each limb

Cat and camel for the low back

Bodyweight squat; full range of motion rapidly performed ,but without a bounce at the bottom-maintain the solid back brace position for ten to twenty repetitions.

Chest/triceps/shoulders

Push up and down the stairs-five to ten repetitions at each step both up and down, add a clap between the up and down portions (Description: start in an incline pushup position at the top of the stairs or at least six to seven steps up from the bottom. Drop down a stair after each five to ten push ups. Continue down each stair until you reach the bottom and are in a regular push up stance on the floor. Now place your feet on the lowest stair step. Work your way back up to the top or six or seven steps up by doing a clap in between each repetition. Added difficulty may be gained by doing these on a medicine ball at each step of the way-a play on words so to speak.

Off set push-ups; one hand under the shoulder the other one to three hands out from the shoulder.

Added difficulty; with a ball under either hand, especially the farthest out hand perform the push up

Added difficulty; extend your offset arm farther to the front of your head beginning with one to two hands offset to the side and in front and execute the push up

Pike push ups; maintain straight legs throughout the series. Begin in the normal stretched out starting point, after each push up move your hands back toward you feet one hand space. Continue until you are in a pike position.

For added difficulty on all but the offset push ups, hold your hands close to one another, touching together

Abdominals/lower back

The big three; Dr. Stuart McGill’s adapted from Ultimate back fitness and performance available at http://www.backfitpro.com

Curl ups

Side bridges

Arm and leg extensions

360’s; hold each position for three to five seconds for five to ten repetitions for two to three sets. Do multiple sets ONLY if the form is perfect for each repetition. These are also referred to as ‘Planks” in some training literature.
Upper back/biceps/forearms and grip

Chin up with the rope; hold onto the rope doubled up and held with both hands on the single double rope. Progress to holding onto a single rope end in each hand as you do a chin up.

Added difficulty

Adding external weight

Legs held to the front at a ninety degree angle to the upper torso

Swinging side to side or front to rear on the rope as you do a chin up.
Legs

One leg bench squat; move the forward leg both in and out from the bench for added difficulty and avoidance of boredom.

One leg wall squats; added difficulty by standing on a balance pad and leaning against a stability ball or standing on the toes.

Toe squats with hands held over the head add an extra measure of difficulty for all the squats, as will doing these on a balance pad or a big pillow with the feet touching one another.

Hamstring strength; hook feet under a couch bottom, and then lean forward. Try to go farther each time until you are able to go all the way down and then rise back up again without assistance.

Calves sets of twenty-five to one hundred repetitions per set. Begin by first standing up right, other variations are done bent over the kitchen cabinet in a donkey calf raise, on stair steps, on one foot, during a lunge, wall squat, ball squat, or squat

Lower back/abdominals

Walk outs; begin in the regular push up position with the arms held straight, move your buttocks go up and down. Gradually, while still keeping your arms straight, move the rest of your lower body farther and farther away from the top of your head. Maintain the solid and controlled body position at all times. These are not meant to be ballistic movements.

Added difficulty

Place your straight arms on a couch or chair that is secure against a wall and gradually move your feet backwards. This drastically increases the difficulty of the exercise and should only be done by those without back or shoulder problems.

Back extensions from the floor; hold for increasing lengths of time to build lower back endurance. DO NOT raise your legs at the same time as your back is raised upward.

Cool down

Static stretch

Walk around to finalize the cool down process

Get on with your day

281013 Increased belly fat raises your risk for heart disease and cancer

Increased belly fat raises your risk for heart disease and cancer

A study of 3000 Americans, recently published in the Journal of the American College of Cardiology on 10, July, concluded that those with excess belly fat had a greater risk of developing heart disease and cancer in comparison to those who had excess fat elsewhere on their body. These citizens, average age of fifty, were followed for seven years during the study.

During this time, ninety of them had some sort of a cardiovascular episode, one hundred and forty one were diagnosed with cancer, and there were seventy-one deaths out of the original 3000 participants. It is unknown what caused these deaths.

Belly fat, the fat surrounding the organs in the abdominal cavity, is associated with raising the risk of both heart disease and cancer. The researchers admitted that this study did not show a clear cause-and-effect but there are strong connections.

Belly fat is also often an issue found in those with the metabolic syndrome, which is a grouping of known risk factors for poor health such as unhealthy cholesterol and blood sugar levels and high blood pressure. Each of these puts one in jeopardy of developing cardiovascular disease, diabetes and a strokes.

Changing the diet and getting more exercise each day can have significant influences on these health conditions.

Risk factors that you can control toward keeping your heart healthy

• High blood pressure
• High cholesterol
• High triglycerides
• Diabetes
• Smoking
• Being over weight
• Alcohol consumption
• Excess stress
• Physical inactivity

You can take steps to mitigate each one of these if you have the mind to do so. Some may have to use various forms of medical interventions to help control their high blood pressure, high cholesterol, high triglycerides, and diabetes. But the remainder, smoking, being overweight, alcohol consumption, excess stress and physical inactivity are squarely within your ability to change.

251013 An introduction into strength and power training for all ages-part 2

An introduction into strength and power training for all ages-part 2

If you’ve never lifted weights before or done any type of resistance training the biggest barrier to starting may be knowing where to begin. This may be your situation, if so all you need to start is a comfortable pair of shoes and clothing. Adding to this, a solidly built chair, a few dumbbells and if you’re able to skip rope, a skip rope. This is all you need to get started. There, that wasn’t so difficult was it?

Since the health benefits of strength training are founded on its ability to protect against the onslaught of frailty, while at the same time making everyday tasks easier and more manageable it is essential that you begin sooner rather than later. The longer you wait the more your muscle tissue, bone density, and strength dwindle. If you don’t do something about your strength and power abilities you will soon find it difficult to walk upstairs, get up from a chair, carry groceries, and fend for yourself as an independent person.

Not only will you find it difficult to do the aforementioned tasks but also lacking strength leads to falls and that can mean incapacitating fractures. This in turn further compromises your ability to lead an active life. Strength training has a wealth of research backing its ability to effectively slow down and possibly reverse these life altering events.

Even if you are in your 70s, 80s, 90s and above, research has shown a dramatic increase in strength, power, agility, and mobility within 10 weeks of lifting weights 2 to 3 times a week. Now you have to admit that this is not a tremendous time commitment, especially considering the benefits to your health.

231013 An introduction into strength and power training for all ages

An introduction into strength and power training for all ages

It turns out there are effective actions you can do to positively alter your health. They can help improve your blood sugar and cholesterol levels, help improve your mood, make you stronger and more powerful, and at the same time make your bones stronger to help ward off fractures. These are not the only benefits these actions, not by a long shot.

They can potentially help you avoid disability, frailty and retain that precious independence we all want to have as we age.

Strength training can do all of this.

It is a well-known fact that strength training offers all of the benefits previously mentioned, in addition to many others such as are listed in the following section from the Harvard Medical School.

“Practically any regular exercise benefits your health. Strength training specifically helps in the following ways:

• Strengthens muscles
• Strengthens bones
• Prevents falls and fractures by improving balance and preserving power to correct missteps
• Helps to control blood sugar
• Relieves some of the load carried by the heart
• Improves cholesterol levels
• Improves the body’s ability to pluck oxygen and nutrients from the blood stream
• Boosts metabolism even while sleeping and thus helps keep weight within a healthy range
• Prevents or eases lower back pain
• Relieves arthritis pain and expands limited range of motion
• Raises confidence , brightens mood, and helps fight mild to moderate depression
• Wards off loss of independence by keeping muscles strong enough for routine tasks”

According to the Center for Disease Control (CDC) there is now a heightened awareness of the benefits of strength training. There is also the fact that only a small percentage of the American population have actually started a strength training program. This percentage is estimated at just slightly under 22% for men and 18% of the women in our nation who are strength training twice a week on a regular basis.

This percentage figure is far below the U.S. governments Healthy People 2010 goal of 30% of the adults in America who make strength training a part of their exercise program.

090913 Tired of doing the same old same routine?

Tired of doing the same old same routine?

One of the nice things about being fit and healthy is the ability to do what you want to do when it comes to choosing a physical activity. Those who have included physical activity in their daily life have found that it has increased their breathing and heart rate during the exercise period thereby improving the health of their lungs, heart, and circulatory system. The combination of these three working together has increased their stamina for doing daily activities.

Not only does physical activity increase your ability to do daily activities easier it also helps improve your balance and coordination. And being able to move about without the fear of falling is one of the many results of being physically active.

However, if you have found yourself frequently missing a workout now more than in the past, perhaps it is time to take a break.

Taking a break does not mean ceasing all physical activity. It may mean changing up your exercise program in a dramatically different fashion. For example, if you are a hard-core runner and are experiencing ankle, knee, or hip problems you need a break from the constant pounding on your joints. One of the ways to maintain your cardio fitness and at the same time give a joint to break is by riding a bicycle or some other cardio piece of equipment. On the other hand, if you do not want to go to the gym then start walking.

Walking, as has been mentioned numerous times in the media, is an excellent way to increase your physical health. It is also much kinder to your joints than running. Walking, as can be expected, strengthens your leg muscles as well as improving your balance especially if you consistently walk over uneven terrain.

According to the Mayo Clinic “the more you walk, the better your balance will be, and the more practice you get at catching yourself when you trip or quickly change directions.” These are two good reasons to walk, particularly if you are older.

260813 Starting out with an aerobic exercise plan

Starting out with an aerobic exercise plan

The research over the past several years continues to support the benefits of aerobic exercise. Not only is it good for your cardiovascular system but it helps ease fatigue symptoms in those with chronic fatigue syndrome, in the elderly, and the long-term sedentary person. However, this does not mean that people in these categories should just immediately go out and try to run a marathon. Before you even start, check with your doctor and review your history of activity, any type of joint problems, cardiovascular conditions, or other conditions that may cause you problems if you exercise

If you have not exercised consistently in the past or in the recent past, start out slowly and build up gradually your ability to tolerate the physical activity. Even though exercise will help most people, those with chronic fatigue syndrome should start out very slowly because it can aggravate the symptoms in some.

Older, sedentary, people must also start building a foundation of activity by increasing their levels of exertion on a smaller progressive scale. This will go a long way to avoiding injuries.

One of the easiest ways to get started on a physical activity program is to start walking. Begin with a slow pace of eighty steps per minute for about half as far as you think you can go every day. Increase this distance until you are walking a mile or so each day all the while being cognizant of the traffic and the phenomenal ability of some idiot drivers who are not paying attention to come dangerously close to you. (Oops, that just slipped in)

Some of the more recent studies have shown that brisk walking, one hundred steps per minute, five times a week for at least half an hour results in almost the same health benefits as exercise that is much more vigorous.

Another advantage of taking a brisk walk is that those who take these walks lower their risk for heart disease, diabetes, high blood pressure, high cholesterol, cancer, Osteoporosis and potentially other diseases. It has also been found that mental health issues seem to occur less frequently.

Gradually you will notice your ability to go longer increases until you are walking thirty to sixty minutes a day. Once you are able to do this, you might want to start including biking or some sort of an exercise class.

One of these new activities could include resistance training. You do not need to go to a gym to resistance train but the advantage of doing so and hooking up with a certified strength specialist is that you will learn how to do the exercises correctly and in most cases avoid injury. Old style bodyweight calisthenics can be effective in increasing your muscle mass, strength, and power output.

Power output is important because it develops the strength necessary to rapidly catch your balance if you begin to fall. If you do not have the strength, you will not have the power to protect yourself.

Do not be fooled by the advertisements saying that you can use light hand weights to get strong because it will not happen. You have to challenge your muscles and unless your condition is such that you cannot move heavier weights these small hand weights are not going to suffice.