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Bone Health Requires Some Specific Exercise

FitSugar — Tue, 17 Nov 2009 10:00:36 -0800

Turns out if you want to keep your bones healthy, you'd better start young and be specific about which exercise you choose. The New York Times reveals the findings of a new study which indicates that, contrary to popular belief, "any and all activity" may not benefit your bones.

In fact, as researchers investigate the effect of exercise on bone health, it has become increasingly clear that various kinds of exercise produces varying results on bone conditioning. Until recently, researchers believed that the impact of running, or any similar high-impact exercise, would transform the bone, "deforming" it just slightly. As a result of running, the bone would give slightly to the force of the physical activity, and the bone cells would stretch in response and adapt to the repeated exercise by adding cells and becoming denser. But this is not the case. In actuality, researchers have now found that the bone cells don't stretch; instead, when the bone bends, it "squeezes bone fluid" from one part of the bone "matrix" to another, and it's this extra fluid that causes the cells to add denser bone in response.

The key is that only certain types of exercise produce this kind of bone-bending, and the subsequent response to add dense bone-building. Says Alexander G. Robling, an assistant professor in the department of anatomy and cell biology at Indiana University School of Medicine, "large forces released in a relatively big burst” are crucial to building healthy bones, which is why activities like weight lifting won't help bone-bend or produce stronger, denser bones. But the exercises that will? Running, brisk walking at a fast pace, and surprisingly, repeated jumping.

6 Questions to Ask Yourself When Buying Hiking Boots

FitSugar — Fri, 13 Nov 2009 05:50:34 -0800

If you choose your hiking boots carefully, you can wear the same pair for years. But tracking down the perfect pair is easier said than done. I recently purchased a new pair of hikers, and they seem promising; I'll know after I break them in!

If you're gearing up for some cold-weather hikes, don't forget to bring these questions along when you head into the store.

Will you be hiking on wet ground? If so, it's worth investing in a pair of waterproof boots; they are more expensive but essential for preventing moisture-based blisters.
Do you need a heavy or light shoe? The heavier the boot, the tougher your hiking will be. For day hikes, a lighter boot is best, but if you're scaling inclines and/or carrying a heavy pack, you need the extra support of a heavier shoe.
Do you need ankle support? If you are going to be hiking on steep inclines or uneven terrain, get a boot that covers the ankles, rather than a low shoe such as an approach shoe. This will help prevent injury.

Three more tips, so keep reading.

With Teen Obesity, Inactivity Is Only Part of the Problem

FitSugar — Tue, 10 Nov 2009 14:32:46 -0800

I panic every time I see another "exercise doesn't work!" story - until I read between the lines and learn once again that exercise is a good thing. On the heels of its conversation-starting cover story on the exercise "myth," Time is tackling a new study of teen obesity that claims inactivity is only partly to blame for heavier kids.

Obesity rates in teenagers have triple between 1976 and 2004, with lack of exercise the suspected culprit. But a new report published in Obesity Reviews says that physical activity levels among teens have actually stayed fairly steady. So does that mean that exercise doesn't matter? Hardly, so read more.

Unfortunately, this latest study only looked at activity levels, not eating habits, and the participants were self-reporting on their own habits, which can lead to unreliable data. These figures merely suggest that the increase in teen obesity can't be explained away by teens' lack of exercise, according to Dr. Youfa Wang, the lead author of the study. Here's more:

So does this mean that exercise isn't important in controlling weight? As tempting as that conclusion might be, Wang and other health experts say that's not exactly what the new data show. . . . While exercise may not contribute directly to weight loss, it is critical for maintaining a healthy weight, since it helps calibrate the balance between energy taken in and energy burned off. "The data is too gross, and too general, to assume that [exercise doesn't count]," warns Dr. Janet Walberg Rankin, a professor in the department of human nutrition, foods, and exercise at Virginia Tech. "We need to have a dual approach to weight involving both activity and diet. I would hate for people to take away from this study that activity has nothing to do with weight."

Phew! Thanks, doc. I also hope that's not what people take away from this study. In fact, to me, it says the opposite. If teen obesity is going up because teens have increased their calorie intake without increasing their activity levels, then that seems to say pretty clearly that exercise does make a difference. Do you agree?

Why Exercise Won't Help You Lose Weight . . . Sort Of

FitSugar — Thu, 05 Nov 2009 03:00:36 -0800

There have been a lot of reports in the last year confirming that contrary to popular belief, not all exercise leads to significant weight loss. If you want to shed pounds, it mostly comes down to diet. It’s no surprise that changing your diet can help you lose weight, but for decades, many people believed that exercise was the best pathway to a slimmer, fitter you.

Today the New York Times added to the news that exercise doesn’t significantly aid in weight loss by reporting the results of an exercise and obesity study. The study followed a group of 58 obese individual who underwent three months of supervised aerobic activity but didn’t change their diets at all. And while the group lost an average of seven pounds, many participants barely lost three.

I admit that when all of these studies started coming up I was a little shocked, but it turns out that high intensity workouts mainly burn carbs, not just fat.

To hear what type of exercise may maximize fat loss, read more.

The article explains: "'The message of our work is really simple,' although not agreeable to hear, said Edward Melanson, PhD, the lead author of the study. 'It all comes down to energy balance,' or, as you might have guessed, calories in and calories out. People 'are only burning 200 or 300 calories' in a typical 30-minute exercise session, Melanson points out. 'You replace that with one bottle of Gatorade.'"

Fat loss can be maximized, but it’s a matter of how you approach your workout. To do this, work out at a lower intensity in your fat-burning zone, which is 60 to 70 percent of your maximum heart rate. For most people this zone falls between 105-134 beats per minute. Melanson’s study also found that once weight is lost from reduced calorie intake, exercise might prevent it from coming back by resetting metabolic pathways that stop the body from wanting to store fat.

The research is interesting, but should not dissuade any of us from our fitness goals. The benefits of exercise reach far beyond weight loss - it helps the brain function better, reduces stress, creates a toned body, and is important for healthy heart function.

Which Fall Activity Burns More Calories?

FitSugar — Tue, 03 Nov 2009 04:30:05 -0800

Even though the days are shorter, there are still a lot of ways to burn calories in the crisp Fall air. But do you know which activities burn the most? Take my quiz to find out. All calorie calculations are based on a 130-pound woman.

Take the quiz

Cold Weather Tip: Warm up Indoors

FitSugar — Thu, 22 Oct 2009 15:00:00 -0700

I don't know about you but working out in the cold can sometimes be uncomfortable because it makes my muscles extra tight. What helps me is to warm up inside before heading out into the chilly weather.

Before a run or bike ride, I do about 5-10 minutes of light cardio inside. Jogging in place, jumping rope, or going up and down my stairs is just enough activity to loosen up my body and get my blood pumping. When I get outside, it's less of a shock to my system. If you'd rather do your warm-up exercises outside, a hot shower is another great way to loosen up your muscles before a cold weather workout.

Très Bizarre: The Shake Weight Self-Pumping Free Weight

TresSugar — Tue, 13 Oct 2009 13:00:00 -0700

One way to distinguish your exercise machine that does the work so you don't have to from others on the market is to make your ad sexually suggestive. Like, really sexually suggestive.

How these men can hold their "Shake Weight" self-pumping weights without laughing is a testament to their acting talent. (Especially when they are in a circle, pumping away in tandem at 1:21.) The Hawaii Chair has nothing on the Shake Weight. If you can't get enough of watching people holding self-pumping weights while keeping straight faces and want to see women in the ads, read more.

LilSugar Exclusive: Celebrity Trainer Provides Postpartum Exercise Tips

LilSugar — Fri, 02 Oct 2009 13:00:28 -0700

Eating for two may sound like fun during pregnancy, but after the baby arrives, the reality of nine months of eating quickly sets in. While 75 percent of LilSugar readers kept track of their weight throughout their pregnancy, the thought of returning to a regular exercise routine is a task few new mamas are ready to tackle. From group exercise classes to at-home videos, there are a variety of methods for shedding baby weight.

Celebrity trainer Harley Pasternak, creator of 5-Factor Fitness and Diet Plan who helped Milla Jovovich lose the 70-plus pounds she gained during pregnancy and is now working with Jennifer Hudson, recently provided us with his take on how to jump-start a postnatal workout routine.

Following a vaginal birth with no severe tearing or complications from gestational diabetes, Pasternak recommends checking with your doctor and beginning this routine:

Start slow. Begin with one 10-minute walk each day. Slowly add a minute a day thereafter until you reach the 30-minute mark.

Add strength training. Once the doctor gives you the green light, begin with only one set per body part. Work your way up with multiple sets and gradually increase resistance and intensity.

Keep it simple. Don't turn to the most difficult machines you used prior to delivery. Stick with simple movements using your own body weight, dumbbells, barbells, or a HarleyBar for some light weight training.

Avoid high-impact movements for a while. The body is still filled with hormones that increase joint laxity, so it is important to monitor your activities.

Try a 5-Factor workout. (1) A cardio warm-up (2) A strength circuit with upper body (3) Lower body (4) Abs (5) Finish up with a cardio cool-down

Do these sound like tips you can put to good use?

When It Comes to Working Out, Just Do It

FitSugar — Wed, 30 Sep 2009 12:00:17 -0700

Recent studies show that for some people, exercise is second nature, and for others (most of us), it takes willpower to make yourself do it. The problem is, if we use up our willpower or self-control for other things during the day like resisting the urge to hit the snooze button, or not giving in to your cravings for the brownies a co-worker brought in, then we won't have enough willpower left over to push ourselves to get to the gym. Willpower is like money in our wallet - scientists believe we only have a certain amount of it and if it's spent on one thing, it can't be used on another. But willpower is also like a muscle - the more we challenge it, the stronger it gets.

So if getting yourself to the gym is more of a chore that takes willpower, one thing you can do in order to have the energy to work out is to get it over with first thing in the morning. Wake up, have a small snack and then exercise. Scheduled exercise is more likely to happen and if it's first on your to-do list, you'll definitely have enough willpower to push yourself to do it.

Speak Up: How Do You Celebrate Your Birthday?

FitSugar — Tue, 29 Sep 2009 15:26:08 -0700

For many, celebrating a birthday is synonymous with cake and ice cream. Don't tell that to Naomi Watts - the actress celebrated her 41st birthday on Monday by biking around New York City with her beau, Liev Schreiber. I think it's OK to celebrate a little when the occasion arises, but I have also been known to start my birthday off with a bike ride with my man.

What about you? Do you let you indulge on your big day, or do you incorporate fun fitness activities like Naomi?