04.16.09
Posted in Uncategorized at 7:15 pm by hope
16 Apr 2009 12:15 PM
The mere thought of running with a splitting headache makes me nauseous. However, according to a new study, I could avoid getting headaches all together, if I ran even more.
Okay, maybe a 10-mile run won't completely eliminate my headaches, but researchers maintain that a well-constructed fitness program can decrease the frequency of headaches and improve quality of life.
The new study used a sample of migraine sufferers who were examined before, during and after an extensive aerobic exercise routine featuring continuous indoor cycling. The cardio regime was designed to improve maximal oxygen uptake without worsening the patients' migraines.
According to researchers, after the treatment period, patients' maximum oxygen uptake increased significantly. In addition, there was no worsening of migraine status at any time during the study period. However, researchers say the most noteworthy finding came during the last month of treatment, when patients described experiencing a significant decrease in the number of migraine attacks, the number of days with migraines per month, headache intensity and the amount of headache medication used.
The study's lead author noted that individuals with headaches, particularly those who suffer migraines, typically shy away from exercising. Researchers say of the 300 study participants they interviewed most were less physically active than those who didn't experience headaches on a regular basis.
"While the optimal amount of exercise for patients with migraine remains unknown, our evaluated program can now be tested further and compared to pharmacological and non-pharmacological treatments to see if exercise can prevent migraines," the study's lead author noted.
The study also found that migraine sufferers lack aerobic endurance and flexibility.
Do you suffer from migraines? How often do you exercise? Are you more apt to shy away from aerobic activity because you are afraid it might trigger a headache? What do you make of the new study?
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04.14.09
Posted in Uncategorized at 5:43 pm by hope
14 Apr 2009 10:43 AM
Shortly after registering for my first marathon (way back in 1999) I joined a local running group called: Pacesetters. Little did I know how appropriate the group's name would prove to be, especially for someone like me who knew nothing about prepping to run 26.2 miles.
If you are an avid runner then you've likely found your perfect pace. It's the speed where you feel as though you could run from New York to Boston without stopping. I refer to it as running in "the zone," and always thought it had more to do with psychological factors than physiological, but a new study proves me wrong.
According to a recent study, everyone (regardless of how often they run) has a specific pace that uses the least amount of oxygen to cover a distance. The study tested a group of men and women while they ran on a treadmill set at six different speeds. Researchers then recorded the participants' oxygen intake and carbon dioxide output. The study found that while each runner's outcome differed, everyone in the group found a "perfect pace" that maximized their efforts.
The study found that the men's average was about 8.3 mph, or a 7:13 minute mile. Meanwhile, the women's average was closer to 6.5 mph, or 9:08 minutes per mile. Interestingly, the study also found that a slower pace didn't necessarily prove to be the most comfortable. In fact, researchers found that when study participants ran a 13-minute per mile pace (4.5 mph), metabolic efficiency was at its lowest.
Researchers believe this is because that particular speed is somewhere between a walk and a jog, and most study participants found it to be awkward and unnatural.
Finding that perfect equilibrium of speed and comfort, where your legs are loose and your heart is pumping, is not hard if you run on a regular basis. Simply record the distance covered and the time it takes you to complete your run for a few weeks, then complete the calculations to find out your average speed. In most cases it will be close to your optimal running pace.
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04.09.09
Posted in Uncategorized at 8:58 pm by hope
09 Apr 2009 01:58 PM
Forget about paying $100 for a 60-minute massage; according to a new study you are better off lifting weights to ease lower back pain.
Researchers from the University of Alberta say people who add weight training to their fitness regime experience less back pain than those who participate solely on other forms of exercise, such as tennis, jogging or biking.
The study followed people suffering with chronic back pain as they participated in a 16-week exercise program. The participants were split into two groups. The first group completed resistance training using dumbbells, barbells and other load-bearing exercise equipment. The second group took part in aerobic training such as jogging, walking on a treadmill or using an elliptical machine.
The study showed a 60 percent improvement in pain and function levels for the resistance-training group. In contrast, the study participants who took part in aerobic training to ease their back pain only experienced a 12 percent improvement.
Researchers maintain that any activity that makes you feel better is something you should pursue, but the study results indicate that you can achieve better back pain management from resistance training.
"The extra benefits stem from using the whole-body approach required in resistance training," the study's author wrote. "We tried to strengthen the entire body and by doing that, we decreased the fatigue people felt throughout the day. They were better able to perform their activities of daily living."
Bottom line: Aerobic activity did little to lessen lower back pain.
Researchers note that aerobic training generally works the lower body, which may be one of the reasons why study participants did not experience much in the way of pain relief. Researchers were also quick to point out that both the weightlifting exercises and the cardio work did provide fitness benefits, such as lower body fat.
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Posted in Uncategorized at 12:22 am by hope
08 Apr 2009 05:22 PM
Have you seen the movie "Space Buddies?" The Disney flick follows five puppies as they wander onto a space shuttle and are "accidentally" shot into orbit. After the dogs blast off they hook up with a Russian cosmonaut who has been in space for a very long time. He doesn't say exactly how long he's been in orbit, but from the looks of his long beard, unruly hair and skinny body, it's been a while.
I thought about the movie's cosmonaut while reading a new NASA-sponsored study, which suggests that changes are needed to improve the in-flight exercise regimen of astronauts to aid their muscle performance while they're in space for extended periods of time.
Currently, crewmembers on the International Space Station average about 6 months in zero gravity environments. While the astronauts participate in some exercise, the study found that they still lost an average of 15 percent muscle mass and 20 to 30 percent loss of muscle performance while in space.
"By clinical standards, this is a massive loss," the study's lead author said. "This approaches what we see in aging populations in comparisons of a 20-year-old versus an 80-year-old. This poses risks to the crewmembers and could have a dramatic impact on locomotion and overall health, which would impact a variety of crewmembers' activities including future goals of planetary exploration."
Since astronauts' health is paramount for safety and mission success, NASA is looking to find the optimal exercises for its crewmembers. Specifically, NASA fitness experts are looking to protect the astronauts' cardiovascular system, bone, and skeletal muscles.
The new exercises will work in conjunction with an Advanced Resistance Exercise Device, which was delivered to the International Space Station in November 2008. The device offers astronauts greater capabilities to exercise at higher workloads and intensity. In addition to new equipment, NASA reports that astronaut trainers are providing new exercise prescriptions customized for each crewmember.
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04.08.09
Posted in Uncategorized at 2:02 am by hope
07 Apr 2009 07:02 PM
Health experts would answer that question with a rousing "yes," and now they have even more evidence to support their assertions.
A new study found that more than half a million 4-year-olds are obese. Even more disturbing, according to researchers, is the finding that nearly a third of American Indian children are obese.
The study's lead author noted that the findings are "of major concern" among children so young given that obese individuals are at very high risk for heart disease, high blood pressure, cancers, joint diseases and other health problems.
If you are concerned that your child may be at risk for obesity related health issues consider that an individual is only considered obese if their body-mass index is in the 95th percentile or higher based on government BMI growth charts. For 4-year-olds, that would be a BMI of about 18. A girl who is 4 years old, 40 inches tall and 42 pounds would have a BMI of about 18. Meaning she weighs four pounds more than the government's upper limit for that age, height and gender.
To lessen the risk of children having to battle weight issues so early in life, health experts encourage parents to exercise with their kids. They also suggest parents enroll their children in activities designed to burn calories while having fun, such as soccer, basketball, swimming or little league.
In the case of the obesity study, American Indian schools have created activities for young Indian children to participate in to fight back against modern sedentary ways and give kids a taste of a more active lifestyle. Programs such as summer camps and winter "outdoor days" that have kids braving frigid temperatures to play traditional American Indian games including "snowsnake" have been introduced in the school system. The hope is that kids will learn exercise can be fun and they will adopt healthier habits.
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