Reciprocal Innervations Personal Training
Personal Trainer Vancouver / Holistic Health

*Disclaimer: In no way shape or form does Steven Tyler appear in this study, nor do I have his permission to use this picture or anything.*

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Okay, maybe outliving Steven Tyler is not exactly what researchers mean here…I just found this picture and thought it was funny… However, according to this, you can live 14 years longer than those with certain cardiac risk factors. Here’s how:

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It’s my understanding that , until recently , there haven’t been any studies directly relating fitness in healthy populations to longevity. Well guess what? There still aren’t! However, researchers from Northwestern Medicine have concluded that people with “optimal heart health” can live up to 14 years longer than those with certain cardiac risk factors. This according to a study published in JAMA( Journal of American Medical Association).

And that’s not Helter Skelter, Angel.

We need to do everything we can to maintain optimal risk factors so that we reduce the chances of developing cardiovascular disease and increase the chances that we’ll live longer and healthier.”

This study concluded that one who is free of certain cardiovascular risk factors may live up to 14 years longer than another who has at least two risk factors for cardiac disease.

So what are these risk factors? R
emember there are over 167 different risk factors for cardiac disease. However the 4 looked at here are: blood pressure, total cholesterol, diabetes and smoking status.

Then they just looked at who had a heart attack, stroke or heart failure.

Major points brought out in the study were:

  • Individuals with optimal risk factor profiles lived up to 14 years longer free of total CVD than individuals with at least two risk factors.
  • Men in middle age had lifetime risks of approximately 60 percent for developing cardiovascular disease.
  • Women in middle age had lifetime risks of approximately 56 percent for developing cardiovascular disease.
  • Lifetime risks for cardiovascular disease were strongly associated with risk factor burden in middle age.

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Take away from this study that there are real preventative measure that you can take that may drastically decrease your risk of heart disease. Controlling your blood pressure, total cholesterol, preventing diabetes and eliminating smoking are all things that are within your power to do.

For proven strategies on how to decrease your risk of heart disease further, why not contact your friendly neighbourhood trainer, Me!

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LIKE—-> http://tinyurl.com/8a2n3f5

source: http://www.eurekalert.org/pub_releases/2012-11/nu-hla110512.php

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Please share!

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Train with high intensity interval as you age to become smarter.

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A new Canadian study from the Montreal Heart Institute found significant increases in cognititve function as well as a decrease in fat and increase in V02 max in subjects who participated twice weekly for four months.

 

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“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. ”

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LIKE—-> http://tinyurl.com/8a2n3f5

source: http://www.eurekalert.org/pub_releases/2012-10/uom-smm102312.php

 

 


 

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What is Metabolic Syndrome?

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Metabolic Syndrome is a group of cardiovascular and diabetic risk factors. These include:

1- Large waist girth(over 40″ for man; over 36″ for women).

2- High triglyceride levels.

3- Low HDL( good cholesterol) levels.

4- High blood pressure (130/90 or greater)

5- High blood glucose levels.( greater than 100mg/dl)

 

People with three out of these five risk factors are considered to have metabolic syndrome and are at greater risk of heart disease and diabetes.

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What can be done about this? How can I reduce my risk of heart attack and diabetes? Don’t worry there’s lots you can do! Strength training for example. Simply by adding a weight routine to your day you can cut your risk of metabolic syndrome by up to 37%, say researchers.

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A recent study published in the Journal of strength and Conditioning states:

“Lifting weights may play a role in reducing the prevalence and risk of metabolic syndrome among U.S. adults”.

The study of over 5600 people found a reduction of 37% of metabolic syndrome in people who lifted weights vs. those who did not.

“Several recent studies have evaluated the impact of exercise for prevention and treatment of metabolic syndrome.  Resistance exercise, including weight-lifting, may have protective effects.  Research has linked greater muscle strength and muscle mass to lower rates of metabolic syndrome. Since lifting weights increases muscle strength and mass, it might also help to decrease the development of metabolic syndrome.”

 

LIKE—-> http://tinyurl.com/8a2n3f5

source: http://www.eurekalert.org/pub_releases/2012-10/wkh-lwp102312.php

 


 

 

Drink water to contribute to strength and power production and reduce the risk for injury. Water should be the first thing and the last thing that enters your body each day. Most of us forget about this essential health component. I’d say water consumption maybe the most overlooked factor in fitness.

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A 2008 study in the journal of strength and conditioning noted significantly different rates of fatigue and power in dehydrated athletes. They found that a 2.9% difference in hydration was enough to decrease anaerobic power.

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The Cory Holley Institutes guidelines for proper hydration states that 1 once(oz) of water should be consumed per kilogram of lean tissue per day. So somebody weighing 150lbs(68.1kg) should consume not less than 68oz of water daily. This amount should increase if there is excessive sweating or effort.

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Remember to carry water with you everywhere you go. Keep it in your purse, your gym bag or your car. Please try to ensure it is of the highest quality. Poor quality water can contain toxins that are bad for you.

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LIKE—-> http://tinyurl.com/8a2n3f5

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sources: http://journals.lww.com/nsca-jscr/Abstract/2008/03000/Active_Dehydration_Impairs_Upper_and_Lower_Body.18.aspx

 


 

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Have you ever wondered what fructose and artificial sweeteners do to your gut flora?

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It has been widely contested that a lack good microbes in your digestive track may be responsible for (or at least a contribution to) the obesity epidemic. it has been speculated that supplementing with a pro-biotic can go a long way to reducing belly fat (source).

Now researchers at the Institute of Food, Nutrition and Health in Zurich have discovered evidence that these sugar compounds change the state of beneficial bacteria in the gut. “Evidence is presented suggesting these sugar compounds, particularly fructose, condition the micro-biota, resulting in acquisition of a westernized microbiome with altered metabolic capacity.”

LIKE—–> http://tinyurl.com/967a74e

Please share.

source: http://www.ncbi.nlm.nih.gov/pubmed/22686435#


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A recent study from the Clinical Journal of Sports Medicine tested the immediate effects of ‘Kinesio-Taping'(KT) on maximal strength in the quadricep muscle.
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 Findings indicated no significant effect in the maximal quadriceps strength immediately after the application of inhibition, facilitation, or sham KT. These results do not support the use of KT applied in this way to change maximal muscle strength in healthy people.
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Use imagery to correct valgus in female athletes.
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Valgus is that “knock-kneed” motion that can happen in female athletes, usually due to quadricep dominance. Valgus presents a risk of extreme knee damage due to the fact that the hamstrings cannot prevent the knee from literally tearing apart.
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A new study from The Journal of Strength and Conditioning noted significant improvement in valgus where imagery was employed. Training which emphasises the “hip-knee-toe line” position when landing (avoid “kissing knees”) could prevent future ACL injuries…   For a more in-depth analysis of why this occurs more in women than in men, please message me:)
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Healthy living actually does help you live longer.
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 A study from Sweden published in the British Medical Journal says healthy living can add up to 6 years to your life. This is the first study to show a difference in longevity with modifiable lifestyle factors( such as  leisure activity, lifestyle behaviors and social networking).
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STOP THE PRESSES!
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Stanford University is working on a form of temperature-regulation with huge sport performance implications.
 Researchers acheive gains better than steroids by removing body heat from our “built in radiators” on one hand. This refrigeration glove is being improved and will soon be available on the market.
“Then in the next six weeks he went from doing 180 pull-ups total to over 620,” said Heller. “That was a rate of physical performance improvement that was just unprecedented.”
I think I’m going to bring some ice bags to my next pull up session.
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Good morning west coast!
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Here’s some good news for those like me who like a good coffee fix in the morning or pre-workout. Researchers at RMIT university in Melbourn Australia have conducted a study on aerobic interval training blood platel…
et function and caffein.
They wanted to get an idea as to whether or not caffein plays a negative role in blood platelet formation( a necessary part of blood clotting). The dose of caffein was high enough to enhance sport performance. However no negative effects on blood platelets were discovered. Caffein may also be able  to increase platelet activation when under strenuous exercise! yipeeee!!
 *coffee*shakes*
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LIKE for current research—–> http://tinyurl.com/8clsrwp
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